4

votes

Plateaued or Stalled HELP!

Answered on August 19, 2014
Created January 11, 2011 at 4:20 PM

I have some pals who are curious if they have stalled or plateaued. How to break the stall? Any links are appreciated.

FYI

I myself hit 205 last June and haven't budged since. I'm no athlete but have been way more active since I took up the kettlebell, I expect to not lose much but to gain and move some around.

Cbe1731034411e1ce373cdc62e7d4eef

(65)

on November 27, 2012
at 08:02 PM

Love this advice. You think it's ok to just to the eggs after (like 4 ) so I can still train fasted?

Cbe1731034411e1ce373cdc62e7d4eef

(65)

on November 27, 2012
at 07:58 PM

what is your choice tool for tracking? I've been reading a lot about fitday.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 15, 2012
at 06:30 PM

Does training fasted work for Women?

33f5e6af6eb437dc2dcc64d7afd7f536

(20)

on May 14, 2011
at 08:19 PM

Wow, great advice, I'll have to try this.

33f5e6af6eb437dc2dcc64d7afd7f536

(20)

on May 14, 2011
at 08:18 PM

Ah, I'm having issues losing, I'm a noob obviously. This advice is really making me see where I have deficits. THANK YOU for the tips! :) I haven't been working out enough and sure enough, I've been eating fruit!

33f5e6af6eb437dc2dcc64d7afd7f536

(20)

on May 14, 2011
at 08:14 PM

Yeah, actually, every week, I have what I call a "Confusion Meal". I carb up. Sometimes in the form of fries, sometimes sugar/bread/soda, sometimes something as simple as a big Cobb salad (not excluding ANY toppings) with full-fat blue cheese dressing and a roll on the side with butter (yum!) The next day I notice I've lost at least 2 pounds. I'm about 6 weeks in so I find that when I start to go up on the scales, a "reset" is needed. I'm not sure why yet, but it works! :)

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on March 24, 2011
at 04:28 PM

I agree, THATgirl, variation is the key to many doors.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 27, 2011
at 11:34 PM

I am actually THE food counter. I love it, but I know most people don't. Did you try anything yet? I hope you managed to take a week off!

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 27, 2011
at 10:19 PM

Agreed, I can't deal with food counting so I don't do that anyway.

07ca188c8dac3a17f629dd87198d2098

(7970)

on January 11, 2011
at 11:57 PM

Yup, I felt I was stalling until I started tracking what I was eating. Then I wanted to start tweaking some variables to see how they affected my losses - ended up finding out what seems to work for me and plateaus are a thing of the past!

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 11, 2011
at 11:44 PM

I meant just a week off of the exercise and possible logging/counting food if you do that. Just kind of DON'T WORRY about it for the week.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 10:08 PM

I'm hoping this is the case.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 10:08 PM

Week off as in eat whatever? In the course of going paleo/primal I discovered I cannot deal with grains anymore, so it's just easier to stay paleo/primal

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on January 11, 2011
at 07:16 PM

Broth is ok, as a nutrient base. The calories are high, but I dont know we absorb it. Personally I'd just avoid gluttony and not stress broth in exchange for the other benefits.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 11, 2011
at 06:37 PM

You have this saved somewhere on your computer, don't you? :) GREAT ADVICE.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 11, 2011
at 06:36 PM

And if you AREN'T interested in cheating, then just cycling your carbs can work too. They don't need to be gluten based.

100fd85230060e754fc13394eee6d6f1

(18706)

on January 11, 2011
at 06:13 PM

I concur, THATgirl. Re-feeds certainly have a lot of plausibility. I haven't tried it recently. As you say, the danger is in getting right back on track.

100fd85230060e754fc13394eee6d6f1

(18706)

on January 11, 2011
at 06:10 PM

How do you feel about broths, Stephen? Today I'm having a beef broth augmented with pureed brisket. It's high-calorie and I'm drinking it from a cup. I'm not sure if it's going to promote fat gain, but I guess I'll see.

100fd85230060e754fc13394eee6d6f1

(18706)

on January 11, 2011
at 06:07 PM

Me too. Dairy is also a common culprit in sensitive individuals.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 05:35 PM

Pretty much do all this already. Of course the activity portion could always be better.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 05:30 PM

Not many, I did in Nov of 2009 when I started.

Af9537cfa50562b67979624e9007e12a

(1334)

on January 11, 2011
at 04:54 PM

yep, go have a cheeseburger and fries, resets lepitin levels I think? I do it about once a month.

21084e275703e9a3909dafa28e5d29b5

(1103)

on January 11, 2011
at 04:28 PM

I might get some "boo"s on this one but... I've noticed if I have a 'cheat' meal or if I go carb crazy (lots of fruit) for one meal the next day I've dropped 3 lbs the next morning. Granted depending upon what I've eaten I might feel miserable, but I've noticed that my body feels hot and I tend to kick the covers off while sleeping making me think I'm burning those extra sugars...don't know if its true. All speculation. I think mixing it up, throwing that curve ball in there every once in a while, as long as you get back on track - can help get over that hump or stall out.

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6 Answers

22
4b97e3bb2ee4a9588783f5d56d687da1

on January 11, 2011
at 04:49 PM

Here's my top ten: this lost me 105lbs in just over 9 months, no real stalls unless I went off track.

Sleep and fasted training are huge

  1. Eliminate Sugar- refined or otherwise, it's in everything Limit yourself to 1 medium fruit or a small amount of berries/day if you must Resist Temptation, the sugar cravings will go away.

  2. Avoid Refined Carbohydrates- Especially wheat and flours, not just for insulin and leptin effect but the multitude of anti nutrients, immune response, the list goes on, maybe this should be rule 1? Check Ingredient lists wheat/flour is in everything and its Bad. We will talk more about it later.

  3. Eat more healthy fat- Saturated, Mono-unsaturated, Omega 3, animal fats. Avoid trans fat and polyunsaturated fats- low fat is a bad bad myth- check ingredients for veggie fats, canola, corn oil etc are Bad sources of omega 6's

  4. Imtermittently Fast - skip a meal or two and do not replace it/ binge at the following meal. The health benefits go far beyond simple calorie restriction

  5. Train Fasted/Train High Intensity Interval Training - you have to adapt to it, but training fasted will MELT the Lbs and is healthier, HIIT will create a very beneficial hormone environment for weightloss and health 2-3 days a week. 10minutes. Huge difference. HI means High Intensity, its only 10min, push yourself.

  6. Don't Binge- don't starve, but stop when your satiated, not when you're stuffed. Eat slower, drink more Water and let your food digest

  7. Track/accountability- make a logbook, record your weight, ask a friend to help. Make sure you're clear why you want to be healthier for life.. Then use that motivation to keep yourself on track.

  8. Don't drink Calories even Diet- your body doesn't recognize the calories the same, Drink Water, Tea(especially Green), Black Coffee Avoid Psuedowater, etc. Check all labels for sugar/calorie count/ingredients.

  9. Move daily- 30min minimum anywhere, the mall, the grocery store, around the block. Just get your circulation going, every day. Doesn't have to be fast, just daily.

10.Sleep - 8 hours quality sleep The goal is to not need an alarm clock This means avoid stimulants late in the day as they disrupt sleep patterns. This will effect, hunger, mood, hormones, everything. Don't do the rest and skip Vital Rule #10.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 11, 2011
at 06:37 PM

You have this saved somewhere on your computer, don't you? :) GREAT ADVICE.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on January 11, 2011
at 07:16 PM

Broth is ok, as a nutrient base. The calories are high, but I dont know we absorb it. Personally I'd just avoid gluttony and not stress broth in exchange for the other benefits.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 05:35 PM

Pretty much do all this already. Of course the activity portion could always be better.

100fd85230060e754fc13394eee6d6f1

(18706)

on January 11, 2011
at 06:10 PM

How do you feel about broths, Stephen? Today I'm having a beef broth augmented with pureed brisket. It's high-calorie and I'm drinking it from a cup. I'm not sure if it's going to promote fat gain, but I guess I'll see.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on August 15, 2012
at 06:30 PM

Does training fasted work for Women?

5
7e746be2f0e550a8cd7df881322ae705

on January 11, 2011
at 06:38 PM

Once of my favorite suggestions is RELAX. Take a week off. Reset. Then pick a new strategy, not 10. Give it a month and see how you do. If you pick too many new things you won't know what worked.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 10:08 PM

Week off as in eat whatever? In the course of going paleo/primal I discovered I cannot deal with grains anymore, so it's just easier to stay paleo/primal

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 11, 2011
at 11:44 PM

I meant just a week off of the exercise and possible logging/counting food if you do that. Just kind of DON'T WORRY about it for the week.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 27, 2011
at 10:19 PM

Agreed, I can't deal with food counting so I don't do that anyway.

7e746be2f0e550a8cd7df881322ae705

(18701)

on January 27, 2011
at 11:34 PM

I am actually THE food counter. I love it, but I know most people don't. Did you try anything yet? I hope you managed to take a week off!

2
Ceda025d1f349bc43be115a5f9199fb1

(501)

on January 11, 2011
at 06:53 PM

Track your food intake, and try to reduce your portions if you want to lose more weight. Relying on autoregulation can only get you to what your genetics allow, so you might not get further that way if you are already fit and healthy. On the other hand, if track your body composition, you might find that you are still slowly becoming leaner at the same weight.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 10:08 PM

I'm hoping this is the case.

07ca188c8dac3a17f629dd87198d2098

(7970)

on January 11, 2011
at 11:57 PM

Yup, I felt I was stalling until I started tracking what I was eating. Then I wanted to start tweaking some variables to see how they affected my losses - ended up finding out what seems to work for me and plateaus are a thing of the past!

Cbe1731034411e1ce373cdc62e7d4eef

(65)

on November 27, 2012
at 07:58 PM

what is your choice tool for tracking? I've been reading a lot about fitday.

1
27a29804a79e90f5b8193ea33f392852

on January 11, 2011
at 04:37 PM

Do you eat nuts? fruits? I've noticed that when I stop these, I lose a couple of pounds fairly quickly.

100fd85230060e754fc13394eee6d6f1

(18706)

on January 11, 2011
at 06:07 PM

Me too. Dairy is also a common culprit in sensitive individuals.

64242a1130eb51f4852f78beed38b3d5

(1343)

on January 11, 2011
at 05:30 PM

Not many, I did in Nov of 2009 when I started.

33f5e6af6eb437dc2dcc64d7afd7f536

(20)

on May 14, 2011
at 08:18 PM

Ah, I'm having issues losing, I'm a noob obviously. This advice is really making me see where I have deficits. THANK YOU for the tips! :) I haven't been working out enough and sure enough, I've been eating fruit!

0
219ce991d8c94447870c824680de53e0

(457)

on March 24, 2011
at 06:08 PM

While I am new to Paleo I can tell you that something you can do to improve muscle mass (which remember weighs more than fat), so if you are training with kettle bells you are going to grow some muscle. you should have some protein before and asap after a workout. Your muscles will be starving for protein after the workout for sure. that is why I recommend before AND right after. I eat two eggs before and two eggs right after lifting and have seen a 7 pound gain in lean muscle and and a 11% drop in body fat since engaging in this lifestyle and I wasnt terribly overweight to begin with. Just my two cents because it has worked for me.

33f5e6af6eb437dc2dcc64d7afd7f536

(20)

on May 14, 2011
at 08:19 PM

Wow, great advice, I'll have to try this.

Cbe1731034411e1ce373cdc62e7d4eef

(65)

on November 27, 2012
at 08:02 PM

Love this advice. You think it's ok to just to the eggs after (like 4 ) so I can still train fasted?

0
B3c62d89cd47b7d7209b6a99243d0ded

on March 24, 2011
at 04:27 PM

I've been stuck (or just changing too slow for my preference) for a while during this winter.

This is the week that I'm bringing back EOD fasting. I will fast Sundays, Tuesdays, and Thursdays. I will feast the other days, but still eat Paleo.

I really can't improve on Stephen's list above, but we will see what adding his #4 and #5 do to me....

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