Plateau... how do I get un-stuck?

[imuneekru]

A little info about me:

Female
26 years old
5' 4.5"
163 lbs

I recently joined a gym with two goals in mind: to get physically fit and to lose about 15 pounds. I've maintained a healthy 155lbs since my late teens--not exactly chart weight, but it's what works for my body. I recently moved and changed jobs so my exercise habits changed (to, like, nothing). After about a year of this, including mood swings as well as the weight gain and feeling lethargic, I decided to join a gym.

I've been working out 3-4 times a week as my schedule allows for about 3 months. I do 20-30 minutes with the cardio setting on the elliptical, and then a circuit or two on the weight machines (usually another 20 minutes). I definitely feel better, but haven't gained any muscle or lost any fat since I started.

In the first 2 weeks, I lost 3 pounds and my appetite increased like crazy. But after the initial out-of-whack, I have stayed where I am now. My eating habits have not changed at all; if anything I eat healthier (as in more balance, fruits & vegetables and less chocolate, not fewer calories.) I'm kind of leery of doing anything that resembles a diet, because I used to be anorexic and would rather flunk weight loss than go back to where I was. But after a couple of months' plateau, I wonder what adjustment I need to make to actually start losing.

Any professional advice or solutions would be welcome.

 

[maleficent]

spend some time reading the stickied threads in nutrition, on topic and exercise... as well as getting an account at or one of the 100s of other f ree sits on the web used ot track calories... and make sure you're accurately recording portions... (ie get a food scale) Know how many calories you're taking in - is helpful to know so you can make adjustments.

take your measurements and don't obsess over the number on the scale...

 

[Dr_Mary]

You’re absolutely correct not to diet and overdo it on the exercise given your history of anorexia. It sounds like you’re eating pretty healthily and exercising an appropriate amount. If you're not already doing so, you may want to be aware of your portion sizes. Our perception of portion sizes have gotten out of whack with all the supersized portions in restaurants, etc. WebMD has a listing of portion sizes that you can use to eyeball the amount of what you’re eating. (type "portion control and weight loss" on WebMD -- I couldn't include the URL in this email.) If you continue to count calories or decide to record what you eat, BE VERY CAREFUL. If you find yourself needing to restrict, stop recording and counting calories. You’ve come too far in your recovery to slide backwards.

Also, good job in exercising. It's good to hear that it’s helping your mood and that you feel better. Remember, the ultimate goal in eating healthy and exercising is better health.