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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 11-04-10, 05:49 AM   #1
jethro56 
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Don't hate weight loss plateaus.

On another tread I joined a Hi-jacking and went tangential on weight loss Plateaus. I have a 4 week long approach that has served me well in my 16 month journey. This morning I finally broke the 250 lb barrier and it happened on week 3 of my approach. Bicycling is really causing some profound changes in my body!

At the risk of being redundant the program is as follows:
Week 1 Eat more. Around 300 Calories a day
Week 2 - 3 Shake up fitness program. Do something different or add intensity.
Week 4 cut back on food.
Continue until next plateau.


My reason for posting is I want to be prepared for when this won't work. I know another plateau is ahead. Having a "Plan" to deal with it keeps my hopes up. Instead of thinking "I've failed again." I think ""What can I start eating that I know I can give up in 3 weeks? When should I eat it.? What sort of change should I make in the fitnesss program?"


How have you sucessfully handled plateaus?
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Old 11-04-10, 08:37 AM   #2
retnav94
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Plateaus are always disappointing even though they seem to be a constant part of the process. My plateaus seem to be every 12lbs or so vice any specific time frame. I do not subscribe to the same routine that you do, however, mine have been somewhat consistent. Of course this latest one seems to be lingering longer then normal. I have been stuck at 245 for about 3 weeks or so. I decided I need to refocus on my goals and my daily input/output. I do not want to fall back to old habits. The one thing that I need to figure out still is how to get the weight loss from cycling to equal the loss from walking. I dropped a lot of weight from walking but since I started cycling it has been crawling. My foot is better now so I am actually doing both. A couple times a week I try and walk 5 miles then get on the mountain bike and ride 10 to 15 miles. I like the workout. I am not sure if I need to adjust my food intake differently for cycling. I am eating exactly the same as before. I do a smoothie in the morning and small lunch small dinner with fruit or almonds in between. Normally no carbs after 4 or so. This has been great. This current plateau seems to be lingering. Jethro how are you increasing the intensity on your workouts? Do you do more then cycling?
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Old 11-04-10, 09:44 AM   #3
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Does everyone experience plateaus? I've been loosing fairly consistently since late July and have lost weight every week. Frankly, I have been having a harder time heading the doctors advice and keeping the weight loss to less than 2 pounds per week.

My level of exercise increased gradually, but leveled off in September and has been constant since then...

Calories have had to increase, especially in the last month or so, to keep the loss in the range the doc wants.

So, am I just lucky?
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Old 11-04-10, 10:44 AM   #4
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Retnav94:If we all did the same thing then the forum would be pointless.I have a garmin FR60 fitness watch. It's kinda like any hobbie where you get hooked and keep spending. It stores heartrate,footcadence,distance,walking speed,bicycle speed and pedal cadence that can be downloaded and tracked/graphed with a computer.( with accessories sold seperately blaw blaw blaw)

One thing it does is estimate calories burned with an activity. The accuracy of the number is debatable but I think it's valuable for comparison purposes.If normally I expend 900 calories a day on fitness activities and I hit a plateau I'll bump it up to 1200 during week 2 and 3. I know I can't sustain that big a jump long term. The idea is to shake up my program. To force my body to adapt.

I would have bought a Polar as they're cheaper but my wrist measures 8.25" and none of them will fit. If you're shopping,buy one with a chest strap. The strapless ones either don't work or are too hard to use.

An interesting side note on adaptation. This summer to shake things up I started long walks. About the same time I got the calorie logging working on the FR60 ( free firmware upgrade)
I went on a 4.5 mile walk. The Garmin reported I'd burned around 1100 calories. Two weeks of walking consistanty I did a 8.2 mile walk Garmin said 800 calories. Somehow, I'd gotten much more efficent walking. That would be great if I was competing in the " Who's that fat guy walking along the road olympics." I want to be inefficent.

As far as my fitness activities go. Weight lifting ( which I hate by the way) is the only thing I do consistently. Mon.,Wed.,Fri. Got to do it or too much muscle loss.Other activities I rotate thru are eliptical machines with arm levers,walking,swimming,bicycling as of Sep. 30. ,Nordic-trak skier and stretching . I do my high intensity interval training (HIIT) on the eliptical machine at least once a week. I hope to be able to do that on the bicycle eventually but so far I can only get to about 82% of max heartrate on the bike and can't sustain it. HIIT needs 90% minimum to be effective. I think I alarm people at the Y when I do this. ( That fat guy is gonna die right here.Who's going to have to carry him out?) I don't see anyone else pushing that hard but the benefits are outstanding.


I think you may have misunderstood what my program is in the original post. The program is for breaking out of a plateau. It helps me avoid failure,helplessness,ect feelings that accompany plateaus.It gives me the feeling of empowerment at a time when I need it.

Last edited by jethro56; 11-04-10 at 10:48 AM.
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Old 11-04-10, 11:20 AM   #5
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Jethro, no I understood you in the original post. I was asking about the workout to add some variety in my own. At 54 I tend to get locked into routines that I like and have to be pushed out of them. My goal like everyone else is to have a healthier lifestyle. I have the Garmin 305 btw but I am suspect of the accuracy of the calorie count also. Like you I do think it is a guide, even if it is flawed. Weight training is out for me for a while. I dropped my hybrid when I started riding again and now await rotator cuff surgery. The whole 2lbs a week thing is great, but I am one impatient hombre.
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