How Do You Break A Plateau?

[JinTx 19]

I think i have hit a plateau. Weightloss this month has been minimal. How do you overcome a pleateau? My plan is to go back to the basics and amp up my exercise. I'd like to hear from some experiencex bandsters

To see how they did it.

J

Banded 9/22

[Corrigan 75]

I think many of us have that problem, this holiday season.

I have an article on stalls that may help explain your problem

if it's not like mine (too much food).

Our bodies use glycogen for short term energy storage. Glycogen is not very soluble, but it is stored in our muscles for quick energy -- one pound of glycogen requires 4 lbs of Water to keep it soluble, and the average glycogen storage capacity is about 2 lbs. So, when you are not getting in enough food, your body turns first to stored glycogen, which is easy to break down for energy. And when you use up 2 lbs of glycogen, you also lose 8 lbs of water that was used to store the "easy" 10 lbs that most people lose in the first week of a diet.

As you stay in caloric deficit, however, your body starts to realize that this is not a short term problem. You start mobilizing fat from your adipose tissue and burning fat for energy. But your body also realizes that fat can't be used for short bursts of energy so it starts converting some of the fat into glycogen, and rebuilding the glycogen stores. And as it puts back the 2 lbs of glycogen into the muscle, 8 lbs of water has to be stored with it to keep it soluble. So, even though you might still be LOSING energy content to your body, your weight will not go down or you might even GAIN for a while as you retain water to dissolve the glycogen that is being reformed and stored. I hope this helps.

[mandyMO 67]

i know plateau's are a pain in my hiney cause im on one right now for at least a good month! usually when i change something up like excercising more i start loosing ! im getting ready to start zumba tuesday so im hoping i start loosing again cause that usually works!

[jamierela 0]

I have been on a one for about 4 months. They said I was too tight so they loosened me the week after Thanksgiving. I have now gained 9 pounds in 3 weeks. I am eating healthy and still working out. I go in for a fill the 11th. I feel awlful and am regarding my band. I'm almost to my year mark. I had lost 65 pounds now it is 56 pounds. I still have 44 more pounds to go.

[54Shirley 105]

Less calories, and more calories burned with harder working out will do it.

Sometimes they go on there own.

[B-52 7,113]

I go back to basics for plateau's and other things. That means a full liquid diet consisting primarily of Protein shakes.

Boosting my exercise also. Not much, just increasing my time / resistance on the elliptical.

It's always calories in versus calories burned, without sacrificing essential nutrients/protein.

There are different types of fat within the body also. Mainly Visceral and subcutaneous. (there's brown fat but that's another story)

Fat stores excess calories in a safe way so you can mobilize the fat stores when you're hungry, or need calories to burn - calories in - calories burned.

Fat releases hormones that control metabolism. (with the presence of adequate Water intake) Overweight people have enough for this, which is why I am not a believer in the "Starvation Mode"

The closer you get to your goal weight, the harder it is to loose because now you are after the visceral fat, surrounding your organs and marbled within your muscle.

[Kate rules 43]

This is going to sound completely whack, but I actually ate a TON of food on my cruise back in December and when I got back, I found that I actually broke the plateau that had been holding me at 171 pounds for 3 months. Maybe I just needed to "trick" my body out of starvation mode or something. Anyway, it worked like a charm because I've lost 6 pounds since I left for my cruise on December 11.