Hit a Plateau - How do I get over it?

[Natalie05]

I walk 3 miles a day and do 50 situps, 50 leg lifts (with ankle weights) and 50 arm weights (using 10 lbs.). I'm eating rabbit food and after losing 15 lbs. the scale won't budge!!!!

 

How do I get over this plateau - I've got 40 more pounds to lose (I'm 5'8 and my goal is 135).

 

I can't jog because I had back surgery and it jarrs my back. Should I wear my ankle weights when I walk to add resistance?

 

I'm doing Glycemic Index diet but have to have a few crackers and cheese cubes during the day or I get faint. Those are the only carbs I'm eating - should I cut those out too?

 

Should I increase my daily walks to 5 miles? I'm trying not to burn myself out and get discouraged but I desperately want to drop some weight before Christmas.

[laRubiaBonita]

why do you want to look anorexic?

 

i am 5'9, and if i dip under 135...i get asked if i am ok, or sick, because i look soo thin.

 

anyways....for whatever reason, i find swimming is awesome.... i swim at least 4 times a week, keeps my legs and arms looking quite buff.

 

although i usually swim less than 30 minutes, i bang out at least 40 laps.

[Outcast]

By not eating enough and exercising so much, you've put your body into 'famine' mode, which means it's going to conserve every bit of food. Varying your food intake is the best policy IMHO because then your body can't get used to a set caloric intake.

 

You should not be exercising this much on only 'rabbit food'. Your body NEEDS protein and carbs. Eat low-fat proteins and be sure to eat complex carbs.

[sophia34]

I agree--you are probably eating too little and your body is holding on to every fat cell it can. Never dip below 1200 calories per day--a healthy weight loss range for calories is 1200-1600 per day. Ditch your obsession with "rabbit food." Eat a well-rounded diet that includes sources of quality protein (eggs, poultry, fish, peanut butter, nuts, beans, etc.) as well as fruits, vegetables, and whole grains. If you eat protein with each meal (or most), it will keep you from having that "faint" feeling.

 

Do NOT cut out carbs! Cut out bad carbs in general (refined sugars, white flours) except for occasional treats, and fuel your body with good carbs that will also fill you up (whole grains, brown rice, oatmeal, fruits, and vegetables).

 

Eat at regular intervals. Roughly 300-400 calories for breakfast (a bowl of oatmeal with raisins and skim milk, two eggs with wheat toast or in half of a wheat pita and some OJ, some cereal with fruit and skim, some yogurt and fruit with a half-wheat bagel), lunch (turkey sandwich with veggies on wheat with some baked chips, big salad and cup of soup), and dinner (marinated chicken breast with salad, Healthy Choice meal, pork loin with sweet potato and a whole wheat roll), with two to three 100- to 200-calorie snacks (a handful of nuts, peanut butter and a banana, some dark chocolate, etc.) in between. That's six smaller meals a day, so your body won't be hungry AND your metabolism won't shut down.

 

I also heartily recommend a "cheat" day now and then--every week or two have a day in which you eat a little more than usual. (Not a complete pig-out! Just an extra 300 calories or so.) This is another way to keep your body from going into "starvation" mode.

 

Your body may also benefit from a change in your workout route. Shake it up a bit. Perhaps swimming as laRubiaBonia suggests, or other activities that will give your body a challenge and something new to learn.

 

It really sounds like you may be overdoing the diet portion of your weight loss plan. Add in a few more well-timed calories, eat more nutritious and filling foods, and continue a varied exercise program, and I'm sure you'll see your weight loss resume.

 

Good luck!

[Natalie05]

Thanks you guys for the advice - I agree with everything you said. I LOVE swimming but fortunately my local pool is closed for winter and I can't afford a health club membership right now.

 

I'm going to increase my food intake like you said with more protein and good carbs. I think I did send my body into shock by cutting back on so many calories and over exercising. I just tried to get my darn scale to budge but it's frozen.

 

I have a goal of 135 but I think that's a bit too thin. If I can reach 145 I'll be thrilled. I just want to try and wear a bikini next summer - one more time in my life before I'm too old and saggy.

 

I'm taking you advice and will write back with my progress. THANKS!!!