Question:
How do I break this plateau?
I am 8.5 months post RNY and I've lost about 110 pounds. I would like to lose another 50 pounds, but I'm thrilled with my progress so far. In the last 6 weeks, I've only lost 5 pounds or so. I am getting in my protein (60-65g), supplements, and water (70-80oz). Carbs, overeating, and grazing are not issues for me, so far. I play tennis for an hour 6-7 times a week. Prior to playing tennis, which I started around the time my plateau started, I was walking for 35 minutes 4-5 times per week. I think this is the only difference in what I'm doing. Could my increased activity be contributing to this plateau? Any advice? I'm so scared this is it for me. — Yolanda J. (posted on June 30, 2003)
June 30, 2003
Congrats on your weight loss so far. I am a pre-op and so have no
meaningful advice based on experience, but have a thought - which you can
(and should ;-) LOL) take with a grain of salt. I remember reading in
Covert Bailey's book Fit or Fat (remember it from the 80's?) that for
excersize to be effective, it has to be continuous and of a certain
intensity. I always thought that it was bunk and that whatever you did was
better than nothing. Ok, that is true, of course some activity is better
than none. However, when you are getting to a more athletic level, it is
important. Maybe the tennis isn't as intensive as your walking was? Maybe
it is, but it's more stop and go and not continous? Maybe that's making a
difference. I know for myself, and in my years to conquer my weight
problem, I've noticed a correlation between workout intensity and weight
loss sucess. Right now I'm working on my 10% weight loss to qualify for
surgery (required by my program). I have had sucess when I work out 5-6x
per week and either do videos or really pick up the pace walking. If I
catch myself strolling on my walk, I don't see the same kind of results -
all other things being equal, like food intake. I try and make sure I'm
walking fast and have an appropriately high heart rate for a longer
duration. That seems to help me.
I'm sure you'll get many other ideas from others, but just wanted to add my
observation that I've seen with my own weight loss.
Good luck! Sending good vibes to make that plateau break!
— w8free
June 30, 2003
I'm almost a year out and have lost about 120 (or 145 from my highest) Boy
do I know what you are talking about. At this point, I go for six, eight
weeks and hardly loose anything and then just when I'm ready to go in a
scream at the doctor, I loose a bunch and then it starts over. Things that
seem to help are upping my excersize. I got a heart rate monitor to make
sure I was actually working as much as I thought. Watching carbs (I no
longer crave sugar but keep that bread away from me - and pizza - one piece
can still send me binging for days - OK binges are a little different now
than before but still feel out of control and lead to gas and the runs). I
am trying to accept that it's not going to be easy and it won't come off in
a nice smooth line (I like excel graphs). Good luck.
— Sunny S.
June 30, 2003
How many calories a day are you eating? I had the same problem. I upped
my exercise and only lost a pound a week for two weeks (at 4 months
post-op). I realized that I was only eating about 600 calories a day and
my body had gone into starvation mode. I cut back on the more strenuous
exercising (instead of curcuit training 6 days a week and walking 7 days a
week, I cut back my curcuit training to 3 days a week) because I couldn't
eat more at that point and my weightloss did increase. That might be your
problem also. The other ways to break a plateau are to increase your
protein, decrease the bad carbs in your diet, increase your water, or
change your exercise routine to shake things up a bit. Good luck to you!
— Kristen S.
June 30, 2003
Yolanda, I am 10 1/2 mos out and we started at about the same size. I had
surgery 8-15-02 and was 305, I am now 190, down 115lbs. For me, I have (in
the past few mos) added protein shakes for my morning meal. I was never a
protein shake drinker the first 8 mos or so, but, now, I drink one every
morning before I walk to work. I drink Zero Carb Isopure Pre0mixed bottles
from GNC/Vitamin Shoppe. When I do that and keep my carbs at under 20g per
day, I lose. In fact, I lost 4lbs the week before last b/c of it. When i
don't lose, I realize its b/c my carbs were out of control. Also, writing
down exactly what you are eating or using fitday.com can be helpful. I am
local (in Philly), so please email me and we can share some ideas.
— heathercross
June 30, 2003
I was told to increase protein if I wanted to break a plateau... it has
worked for both my husband and myself when we do, too! Read my profile,
maybe that will help! :~)
— Sharon M. B.
July 1, 2003
Hi Yolanda~Congratulations on your weight loss so far!! At lease you are
still losing...I've been on a plateau now for so long that I can't remember
when it started. CARBS are an issue with me...I need some help, but sounds
to me like you're headed in the right direction.
— yourdivaness
July 1, 2003
I can tell you that exercise helped my small plateau and I think helps to
keep me moving.. slowly, mind you, about 8 pounds a month, but its moving.
I would suggest that you might want to shake up that exercise and really
push it. I started t lose again when I went from walking to running... and
the other thing to help UP that metabolism is to build muscle -- exercises
to do that include weight lifting and pilates.. you might consider doing
one of those things. I'm looking at what you've said and I'd say if you're
filling the rest of your calories with carbs and fat (maybe 1000?) because
60-65 grams of protein is only 300 or so calories.. then CARBS maybe a
problem for you... OR you aren't getting enough calories as someone
mentioned. At about 6/7 months, that was my problem, not enough
calories... good luck! Basically, up the water, up the lean protein, and
up the exercise.. that might help.
— Lisa C.
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