Huge Plateau, Need Ideas

[WineDeer]

So, I was reading the boards and I saw someone in a similar situation so I figured I could ask the same question with my information because I am at my wit's end with this huge plateau.

I am 5'5' and weighing in at 183 right now. I gained 5 lbs back from some travel I did in May and June. My lowest weight was 178 lbs.

In the last two months, my average calorie intake has been between 1600-1800 calories. I track my calories via Fitday.com and it gives me these handy reports like knowing my average calorie intake.

For my weight (and I make the assumption of a sedentary lifestyle), I burn 1900 calories a day.

However, I also exercise -- 6 hours a week. Spinning = 3 hours (3 classes) and Pilates = 3 hours (3 classes). I've also started to incorporate exercise in my life outside classes, like biking riding with friends, dance classes, etc.

According to Fitday, I have an average calorie deficit of ~600 every day.

Okay, it all sounds great to say that I do all this exercise and I have this deficit. But I haven't lost any weight.

I've also been watching my macros, and I've been trying to increase my protein intake because of my PCOS. My meals have been consisting of salads, chicken breasts, brown rice, green leafy vegetables, eggs, brown rice protein shakes, beans, greek yogurt, etc.

Should I drop my average calorie intake to 1500?

Should I take a week off the diet and exercise and just eat sensibly?

Should I add more exercise?

Thanks for any feedback and/or ideas. I've also scheduled an appointment with an endocrinologist for a check up on my PCOS and possibly a recommendation of a nutritionist/dietitian.

 

[biggestloser105]

How do you count calories? Do you have a scale that you use to precisely weigh everything you eat? It's very easy to make mistakes if you're approximating.

 

[WineDeer]

I have a scale. I also customize my Fitday entries with the portion sizes indicated in the containers (i.e. greek yogurt - I copy what the container says, rather than what Fitday may suggest for greek yogurt). I also use measuring cups and spoons and I weigh my food. (I serve 1/2 cup of brown rice, I use my 1/2 cup measuring cup to get the right amount, I don't eye-ball it.)

 

[biggestloser105]

I have a scale. I also customize my Fitday entries with the portion sizes indicated in the containers (i.e. greek yogurt - I copy what the container says, rather than what Fitday may suggest for greek yogurt). I also use measuring cups and spoons and I weigh my food. (I serve 1/2 cup of brown rice, I use my 1/2 cup measuring cup to get the right amount, I don't eye-ball it.)

How would you say your lifestyle compares to what the calorie calculator considers "sedentary" (or whatever you entered)? That could also be an issue, for example if you spend a lot of time laying down when you're at home, or if you don't move around as much as they consider an office worker should?

Could you be overestimating the calories you lose exercising? Spinning would burn calories, but Pilates doesn't sound like it would burn that much.

The best way to raise your resting metabolism is to build muscle, so maybe you should incorporate weight training into your routine?

 

[WineDeer]

How would you say your lifestyle compares to what the calorie calculator considers "sedentary" (or whatever you entered)? That could also be an issue, for example if you spend a lot of time laying down when you're at home, or if you don't move around as much as they consider an office worker should?

Very true. I don't know how Fitday.com calculates it and as an office worker, I do spend most of my time in front of a computer, rather than running around or going up and down stairs or standing (like in a retail or hospitality industry situation).

Could you be overestimating the calories you lose exercising? Spinning would burn calories, but Pilates doesn't sound like it would burn that much.

The spinning I'm calculating at approximately 500 calories per hour.

The pilates, I'm calculating at 233 per hour.

This website: actually gives me higher calorie burns (you enter your weight and the number of minutes of each exercise: spinning = 700+ and intermediate pilates = 400+ but I deliberately set it lower so I wouldn't get too comfortable with the calories I was burning and increase my food intake).

The best way to raise your resting metabolism is to build muscle, so maybe you should incorporate weight training into your routine?

Yes, well, I thought the pilates was the the muscle building aspect. The way I have always seen pilates touted as was as a strengthener because it wasn't "fast" enough to be cardio and it's not stretchy like yoga.

Maybe it is the way that Fitday is calculating my overall body burning calories and I should be eating less.

I think what I'll do for this week is increase my protein, lower my carbs and see what happens. That will keep me "fuller" with less calories.

Bleh. I am so frustrated and upset. I've been doing this for too long to not have it right yet...

 

[pablorivera]

@winedeer

Before making any recommendations, can you tell me if you've been feeling tired/weak/depleted at all throughout the day?

If you've been at a weight loss plateau for several months (if indeed it is a plateau) it could be for several reasons:

- your metabolism has downregulated due to your extended caloric restriction (calorie deficit).

- your overall weight loss has decreased your TDEE value, so the same calorie intake is now yielding a lower caloric deficit.

- your energy expentidure from exercise has decreased due to your body gaining efficiencies at your workout routine.

Also, before dropping your intake to 1500 cal/day, you should figure out what your RMR is. Use this to figure your RMR:


Once you have your RMR, multiply it by 1.55 (Harris Benedict Formula for Lifestyle and Activity Factor for those exercising 3-5 times a week.) This will give you an estimate for your TDEE (Total Daily Energy Expenditure).

TDEE = RMR x LAF

The TDEE number is the number you back off of to create your caloric deficit and arrive at a daily target intake number.

Please post back and I'll see if there's anything I can do to advise.

Also, please post your weight loss goal (in case it's changed from your sig.) Thank you.

 

[biggestloser105]

Yes, well, I thought the pilates was the the muscle building aspect. The way I have always seen pilates touted as was as a strengthener because it wasn't "fast" enough to be cardio and it's not stretchy like yoga.

Pilates would strengthen you somewhat, but it just doesn't compare to things like push ups/squats/lunges and free weights.

You could also consider varying the type of exercise you do because your body gets used to a routine. For example, try running instead of spinning, or using an elliptical machine, or doing jumping jacks for that alloted time.

I think you have the right idea about protein. I struggled at first to eat low calorie, but I've been eating 1200-1400 calories without much issue lately because I eat a lot of lean protein and vegetables.


The estimated calories are also averages, for example muscle burns more calories than fat. So when you tell them your weight, it assumes a certain percentage of it is muscle. But in your case it could be less than the average they use and so on.

 

[WineDeer]

@winedeer

Before making any recommendations, can you tell me if you've been feeling tired/weak/depleted at all throughout the day?

Generally, not really. I'm tired after my spinning workouts, but that seems normal.

Once you have your RMR, multiply it by 1.55 (Harris Benedict Formula for Lifestyle and Activity Factor for those exercising 3-5 times a week.) This will give you an estimate for your TDEE (Total Daily Energy Expenditure).

TDEE = RMR x LAF

The TDEE number is the number you back off of to create your caloric deficit and arrive at a daily target intake number.

RMR = 1524 x 1.55 = 2362.2 calories for my daily energy expenditure.

So, if I am eating 1600-1800 calories a day, I would have an average ~500 per day deficit. Or, a loss of a pound per week. Theoretically.

Also, please post your weight loss goal (in case it's changed from your sig.) Thank you.

No changes. I still need to reach 160 lbs, per my endo, and ideally anywhere around 150 would be ideal. My weight at 160 would have me on the borderline between a BMI of overweight/normal weight.

Any ideas would be great -- I'm ready to try something to get me losing.

 

[WineDeer]

Pilates would strengthen you somewhat, but it just doesn't compare to things like push ups/squats/lunges and free weights.

I don't know how much you know of pilates, but we do push ups, planks, squats and lunges in mine, along with a whole bunch of abdominal and arm strengthening exercises.

The class (depending on the week -- easy week, moderate, hard, extreme -- and on the day) will start with us using small balls (for between our legs) and doing a variety of different types of squats and lunges. The purpose is to actually tire out our quads, so when we get to abs, we aren't compensating with our legs.

Then, we start some abs to open our backs, so we don't use our back muscles later.

Then, we either do arms or butt (leg lifts and the like), then we do waist/obliques. Then we do our abs finally, usually hundreds, then we finally end with a quick relax/stretch exercise.

You could also consider varying the type of exercise you do because your body gets used to a routine. For example, try running instead of spinning, or using an elliptical machine, or doing jumping jacks for that alloted time.

Yeah, maybe I need to do something else. Pilates and spinning are my favorite exercises right now -- I don't run, never been a runner, but maybe it's something I should pick up. Everyone seems to be doing the whole couch to 5K program.

I like these classes because they give me structure. Lack of structure is one of my weakness because it's really easy for me to say, "Oh, I have time, I'll do it later" because no one is waiting for me or I haven't paid for a class. Then "later" never comes!!

I think you have the right idea about protein. I struggled at first to eat low calorie, but I've been eating 1200-1400 calories without much issue lately because I eat a lot of lean protein and vegetables.

Yeah, and I know not all calories are the same, right? I have PCOS, with insulin resistance, so I know that it's not a bad thing to focus on the protein/veggies.

I usually eat salads and whole grains with lean proteins, but maybe I just have to tighten it up. I was eating a Kashi cereal that I love, but maybe I need to drop that for now and only eat it on the weekends and just have a high protein breakfast instead. Or look into the Kashi high protein line they just rolled out.

I wonder if I need to get more healthy fats in my diet?

 

[WineDeer]

Oh, one last thing. Thank you both for helping me. I don't really have very many people that knowledgeable about this around me, so this help is invaluable.

 

[biggestloser105]

I don't know how much you know of pilates, but we do push ups, planks, squats and lunges in mine, along with a whole bunch of abdominal and arm strengthening exercises.

I did Pilates from a book hehe, so definitely what you do sounds more strength based than the stuff that I had in my book.

Yeah, maybe I need to do something else. Pilates and spinning are my favorite exercises right now -- I don't run, never been a runner, but maybe it's something I should pick up. Everyone seems to be doing the whole couch to 5K program.

Running is great if you have the health for it, plus you don't have to quit spinning, you can just add running!

Yeah, and I know not all calories are the same, right? I have PCOS, with insulin resistance, so I know that it's not a bad thing to focus on the protein/veggies.

I went to a weight loss group where we were told that the caloric theory is outdated and doesn't take into account how the body processes different types of calories (like if the protein you eat goes to build your muscle which takes energy, or if it takes more energy to digest). They didn't really give an alternative theory, but I think there is something to what they said because I've had the caloric deficit for a 2 lb a week lost, but I've been losing more.

I wonder if I need to get more healthy fats in my diet?

If you don't get them, definitely. I ate almost no healthy fats, but after starting to eat a lot of fish I feel a lot better energy wise.

 

[WineDeer]

I love Pilates, but I've never did it from a book. Knowing what it is, I don't know if I would have the self-discipline to make myself work that hard if all I did was turn the page.

I took a belly dancing class once and I bought the book that the teacher had published, thinking that I would go home and practice. Eh, it's still sitting on my bookshelf. I never practiced.

So, I've been doing my own research (and really making sure that my calories are perfect this week) and I've discovered the following:

1) I stopped taking my vitamins and supplements a few months ago. Not on purpose, I was just simply traveling and forgot to take them, never got back on the horse. Didn't really miss them either, it was easy to put it off.

2) I stopped losing weight AND I stopped getting my periods. I have PCOS and that's actually kind of normal to not have a regular period, but I am wondering if my plateau is related to not having my periods.

With PCOS, usually (USUALLY) eating a healthy diet and exercising is enough to make you lose weight and get your regular periods back. Sometimes.

But what I never considered was if there is a connection between the two... if my hormones aren't working right, maybe my weight loss is stalled and my periods aren't showing up either.

I don't know the answer. But I do have a doctor's appointment in a month or so (earliest they could fit me) to find out.

The thing with PCOS is that they seem to be finding (from my research on the internet) that there are a lot of vitamin and mineral deficiencies that add to insulin resistance and affect the disease. Maybe because I stopped taking them (around the time I stopped losing weight) it has my body all crazy.

So, I've started taking my vitamins again and we'll see if I get any weight off this week. Except I won't know if it was the vigilance or the vitamins/minerals or both.

But I guess it doesn't matter if the weight starts to come off, right?

 

[Jeanette401]

You could try cutting the exercise a bit. I don't have an explanation, but I've heard that for some people, really exercising hard core while cutting calories can just end up not working as well as expected.

Starting up the vitamins is probably for the best, though! Stupid hormones are such a pain.

Good luck on the weight finally moving again!

 

[superking]

Your body is getting used to the exercises and food intake.

When I reached major plateau, I usually pig out(help you adjust your metabolism to normal rate) for a weekend and get back on track.

Also try different exercises, because your body is learning/adapting how to use less calories and perform the same exercise(more efficient). I suggest HIIT running if you can do it.

As far as supplement- I used Tonalin CLA(natural) only will work if you have a well balanced healthy diet and exercise, don't expect miracle. It works well with fish oil.

I also suggest, if possible switch the type of food you eat, perhaps change the protein/fat/carb ratio, and eat more fruit or more fiber.. switch it up.

 

[WineDeer]

I'm down 1.4 lbs according to my weigh in this morning.



I'm going to continue with the supplements and see what happens with that.

I'm also going to be traveling later this week for 6 days and during that time, I'll just take a "break" mentally and physically from all the exercising. I'll stay aligned with my food plan, because it's not just for losing weight, it's for the PCOS and see what happens when I get back.

 

[San2]

I think the others have already said everything that can be said about exercise and nutrition etc, but I wanted to add something about the PCOS. I have it as well, and after losing over 120 lbs, I just stopped for about a month, then started gaining again. I went into a panic, but there didn't seem to be anything I could do (even though I was adding exercise and eating the same way as before).

I went to my doc and she checked me out, said that there was nothing physically wrong, but blood tests revealed that, despite me eating loads of veggies and fruit, there wasn't a vitamin or mineral that I didn't show a deficit of. And it turned out that I was insulin resistant as well. First thing she did was prescribe me 'Metformin', which helps with the insulin resistance. Then she suggested some supplements, just a regular multi-vitamin/multi-mineral type of thing.

Low and behold, after a week of taking both the Metformin and the vitamins, I started losing again, about 1 lbs/week. I still eat my veggies and stuff, don't get me wrong - not trying to replace the natural stuff, just adding to it. According to my doctor, the hormone imbalance that come with PCOS can lead to your body not processing certain foods properly, and you don't get as many vitamins etc as somebody without PCOS would. Seems I'm one of those.

Anyway, I'm rambling, sorry about that. Just thinking that you might be in the same position, and I would stick with the supplements, and maybe ask about Metformin or something similar to help with the insulin resistance when you get to see your doctor.

If you're already on it....well, ignore me. *lol*

 

[WineDeer]

Thanks, San.

I'm not taking metformin, but I do have an appointment with an a new Endo in September, so I will hopefully find out more then.

I hadn't realized that PCOS can cause my body not to absorb enough of vitamins and minerals. I just thought adding the supplements was great for my body because I was limited the amounts of foods I was eating and it was a good thing to make sure I was getting. Good to know!

Well, I'm going to continue taking my supplements and I'll see if I'm still on the plateau. I don't feel very different with less than a week on the supplements, of course, but I'll be back in a while to report back.

Thank you again!

 

[WineDeer]

I'm reporting back.

I am taking the supplements and they have made a difference in terms of my energy and overall health, but not on the weight loss!



But I did learn that women with PCOS can have a variety of vitamin/mineral deficiencies, like magnesium, chromium, and vitamin D. I've been working to get a cocktail of pills that works for this!

On Monday I have my appointment with my endo and I'll see what they have to say about all of this.

I don't know if I would qualify for Metformin since I am theoretically balancing my blood sugar through exercise.

I'm now doing 7 hours a week (3 pilates classes, 1 dance class, 3 spinning classes) and I reduced the carbohydrates I was eating at night (my friends thought that might help). It didn't.

I've now gain another 3 pounds.

My calorie intake remains at an average of just under 1800. (On days I spin, I consume 1800 on days I don't, I consume 1600.)

I'm planning on asking the doctor if he recommends a nutritionist so I can work with that person on my diet.

But damn, if it weren't for all the other benefits I'm getting from exercising and this food plan, I would really be disappointed and de-motivated.

 

[biggestloser105]

My calorie intake remains at an average of just under 1800. (On days I spin, I consume 1800 on days I don't, I consume 1600.)

If I were you I would try eating 1200 calories. 1800 sounds a lot more like maintenance calories for your weight than calories you can lose on, especially if you have metabolic issues.

 

[WineDeer]

If I were you I would try eating 1200 calories. 1800 sounds a lot more like maintenance calories for your weight than calories you can lose on, especially if you have metabolic issues.

I don't know if eating that low -- 1200 -- is healthy for the intensity of the exercise that I am doing (the spinning, especially).



For my activity level, my BMR/RMR is right around 2500-2750.

On average (according to my Fitday) I'm burning 2500 a day (with my exercise).