Work Out/Weight Loss Plateaus

[Stryker44]

I'm at 210 lbs right now, and want to get to under 200. I lost a good bit of weight (starting at 280 lbs) over the past 2 years, but have stalled at 210 for the last 5 months.

Any recommendations for what I need to do? I'm working out 5-6 times per week with either cardio, weights, or both.

Frustrating to get the same number plus or minus 2 lbs each week.

 

[BlindFaith]

I'm at 210 lbs right now, and want to get to under 200. I lost a good bit of weight (starting at 280 lbs) over the past 2 years, but have stalled at 210 for the last 5 months.

Any recommendations for what I need to do? I'm working out 5-6 times per week with either cardio, weights, or both.

Frustrating to get the same number plus or minus 2 lbs each week.

When it gets to the last few pounds, you really need to start measuring your body fat percentages to calculate a more useful BMI. You need to make sure you're taking in enough calories to support the workouts, but yet you still need to be in a caloric deficit to lose the weight. Provided you actually need to loose those last 10lbs. What is your current body fat %? You have to remember that you are putting on good weight as you work out. Never set a weight goal, set a body fat % goal.

 

[TheCowboy]

Eat more. Bulk for a month, then cut. You are where I was. I was 303 lbs, went down to 208 been bulking gaining some muscle and some fat and now at a solid 225. In conclusion, eat more.

 

[Future]

If all you want to do is lose weight, then just simply cut calories and stick to cardio, rather than lifting.

And it's totally possible that 210 is a healthy weight and losing more would be unnatural

 

[Teren_Kanan]

As others have said, would really need a good idea on your bodyfat %.

If you are trying to lose weight though, and you are not, then you need to consume less calories. It's as simple as that.

That much weight loss, if you're getting down to a lower bodyfat%, you will really need to track all of your calories. I'd suggest weighing all food and getting an App such as MyFitnessPal to track it all. Not sure how tall you are, or your age, but at 210 you will likely need to be consuming around 2,100 calories to be at a deficit. It'll change based on varying factors, but you definitely need to be tracking em.

The lower your weight/bodyfat% goes, the less calories you will be consuming. Once you start approaching the 17% bodyfat range, the last pounds get very stubborn. If you were 80+ pounds overweight, you will likely have bodyfat that simply will not go away until you go UNDER weight to suck the excess off. Push yourself to around 12% Bodyfat, then you can level back out around 17% and eat at maintenance.

 

[Sarge]

Count calories and keep moving. End of story.

 

[Stryker44]

As others have said, would really need a good idea on your bodyfat %.

If you are trying to lose weight though, and you are not, then you need to consume less calories. It's as simple as that.

That much weight loss, if you're getting down to a lower bodyfat%, you will really need to track all of your calories. I'd suggest weighing all food and getting an App such as MyFitnessPal to track it all. Not sure how tall you are, or your age, but at 210 you will likely need to be consuming around 2,100 calories to be at a deficit. It'll change based on varying factors, but you definitely need to be tracking em.

The lower your weight/bodyfat% goes, the less calories you will be consuming. Once you start approaching the 17% bodyfat range, the last pounds get very stubborn. If you were 80+ pounds overweight, you will likely have bodyfat that simply will not go away until you go UNDER weight to suck the excess off. Push yourself to around 12% Bodyfat, then you can level back out around 17% and eat at maintenance.

That's good thanks - I guess I should schedule an appointment with a personal trainer to get my bodyfat percentage.

 

[Stryker44]

When it gets to the last few pounds, you really need to start measuring your body fat percentages to calculate a more useful BMI. You need to make sure you're taking in enough calories to support the workouts, but yet you still need to be in a caloric deficit to lose the weight. Provided you actually need to loose those last 10lbs. What is your current body fat %? You have to remember that you are putting on good weight as you work out. Never set a weight goal, set a body fat % goal.

I am not sure what it is now - I'd guess around 15-20 percent. I'd like to get to 8 percent. How difficult is that to do?

 

[BlindFaith]

That's good thanks - I guess I should schedule an appointment with a personal trainer to get my bodyfat percentage.

skinfold body fat calipers
http://www.amazon.com/Accu-Measure-...07&sr=8-1&keywords=skinfold+body+fat+calipers

Works like a charm once you get the knack of it.
http://www.accumeasurefitness.com/charts.html

 

[BlindFaith]

I am not sure what it is now - I'd guess around 15-20 percent. I'd like to get to 8 percent. How difficult is that to do?

Depending on your age, 8% body fat is going to be really hard to hit. That's competitive athletics type percentages.

 

[CATCH17]

Track your calories, If the amount your consuming is making you maintain or gain weight then drop your calories by 100-200.


There is videos all over youtube teaching how to track calories.




I personally think everyone should track calories for a few months of their life just so they can get an idea of different foods specific amount of calories.

 

[RonSpringsdaman20]

Track your calories, If the amount your consuming is making you maintain or gain weight then drop your calories by 100-200.


There is videos all over youtube teaching how to track calories.




I personally think everyone should track calories for a few months of their life just so they can get an idea of different foods specific amount of calories.

And use proper measurements when preparing a recipe.

 

[morasp]

What you eat is important. I've found that any time I eat certain carbs like white potatoes wheat products etc. my jeans tend to get tight so I quit eating them. Oatmeal, squash, quinoa, and all beans are my carbs of choice now. More fiber helps you not feel hungry, blend up a mixture of fruit and leafy greens and you'll find that you don't get as many cravings plus it gives your body the nutrients that it craves.

 

[Jenky]

I'm at 210 lbs right now, and want to get to under 200. I lost a good bit of weight (starting at 280 lbs) over the past 2 years, but have stalled at 210 for the last 5 months.

Any recommendations for what I need to do? I'm working out 5-6 times per week with either cardio, weights, or both.

Frustrating to get the same number plus or minus 2 lbs each week.

To beat a plateau, something has to change. Like others said, either calories or more intensity.

 

[RonSpringsdaman20]

 

[Szczepanik]

The more lean muscle mass you have, the faster you will burn these calories.

Mix in cardio with weights. If you can workout twice in a day go in the morning for 45 minutes of cardio before you eat.

Later on in the day incorporate resistance training. Circuit training will burn most calories for you if you alternate upper and lower body exercises.

You can stick with a bodybuilding/hypertrophy routine for lifting and still be fine.

Also I would start strictly eating complex carbohydrates. I eat basmati rice with a very low G.I , and it doesn't make you bloat like wheat can.

Take green tea pills, raspberry ketones, multivitamin and fish oils 3 servings a day. * Multi once per*

I would also suggest taking a postworkout shake that has minimal carbs in it, whey isolate from optimum nutrition has a great one. Mix it with water and sprinkle in cayenne pepper extract.

Cayenne pepper extract is a thermogenic that helps metabolism boost, commonly found in most fat burners on the market but this route will save your kidneys some damage.

Enjoy.