Is weight loss plateau inevitable? I have been following the program (4-6 portions of veggies, 10-12 glasses of water, eating all my food) and for the last 3 weeks the scale has not moved. I am so FRUSTRATED and DISCOURAGED!
I read about changing the dessert for a piece of fruit and tried it for one week - no changes.
Can you list out what and how much you eat in a given day?
cgbinky aka Jan
What I ate yesterday and what I ate and planned for today.
1 cup of coffee
1/2 cup of eggbeaters
3 slices of turkey
1/2 cup of cherry tomato
1 cup of arugula
1 cup of caulifower
1 three cheese pasta (NS lunch)
1/4 cup of lemon juice for lemonade
Protein drink - Vanilla
w/ 1/2 cup of almond coconut milk (22.5 cal)
Barramundi fillet (PF from lunch)
1 cup of green beans
1 slice of whole wheat bread (from afternoon snack)
Dessert (before bed time)
** Some days I eat lunch instead of dinner and add a fish or chicken portion. I don't really like all the dinners.
Today I had:
1 slice of whole wheat bread
1 egg (fried on Pam)
1 cup of coffee
2 tbsp of fat free half half (extra)
Cheese string (WW - reduced fat)
Fudge granham bar
Vitalicious chocolate brownie (100 cal. / 10 gr of fiber /4 gr of protein/ 2 gr of fat/ 25 gr of carbs)
Shake - Protein Drink
Raviolli in meat sauce
2 cups of spinach
1 cup of strawberries
Almond coconut bar
How many calories are you eating on average and how many are you burning in exercise?
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Plateaus can happen during weight loss.
Have you taken your measurements? The best indicator of how you are doing is to monitor how your clothes are fitting, the scale is not the only way to measure your progress.
If you are not currently exercising I would recommend adding physical activity to your daily routine, if you are already exercising try to increase the intensity or duration of your workout.
Last edited by Dietary_Services1; 04-23-2012 at 07:03 PM.
Nutrition & Dietary Services
You can also email program related questions to:
I am not exercising because of knee injury and plantar fasciitis. Today my doctor said that he believes that in few weeks after some phisiotherapy sessions I can start biking for 15 minutes (I will be using the KT tape you told me about) and increase slowly until I get better and have stronger knees and less pain in my feet.
As for the calories intake, it varies between 1250 to 1400 when I eat tons of veggies and add the three extras. I do eat all my veggies and drink more water than recommended.
Last edited by vivinha2; 04-23-2012 at 07:18 PM.
Ways to Try to Break a Plateau:
First, know that NS doesn't call it a plateau until you've gone more than two weeks with 0 weight loss*. You can't expect to lose weight every week. You might, but if you don't, it isn't cause for alarm. If it has been over 2 weeks, here are some things to try:
*This does NOT apply to a newbie who hasn't started to lose weight yet. Don't try any of this yet. The plan as designed is the best way to get started.
1. Switch your dinner meal with your lunch meal. That includes add-ins.
2. Choose only "hard" proteins for your PowerFuels. These are meats, poultry, and fish. And per NS guidelines, you can be eating 120 calories of meat if you choose that for your PowerFuels. It should be AT LEAST 5 grams per protein serving (way more is better), but no more than 3 grams of fat. Are you getting enough protein in?
3. Increase your Exercise minutes and try a different activity.
4. In some cases, you might need to add another PowerFuel serving to up your calories. This is most often true when someone is working out a lot. In rare cases, you may even need to add a SmartCarb serving too. I would NOT try adding calories (beyond maxing out the PowerFuel serving to 120 calories) without talking to an NS counselor. See item 2 instead.
5. Drink MORE real water!
6. If you have been strictly following the NS plan, try going out to eat and ordering a simple fish or chicken meal – no sauces. Add veggies, salad, but skip the carbs. Carefully watch your portion. Your chicken or fish should only be about the size of a deck of cards.
7. Choose different add-ins than your usual.
8. Are you following the plan EXACTLY? Lots of the fancy things that people add to jazz up their food add up to significant calories. Sometimes going back to basics helps.
9. Are you drinking alcohol at all? That cancels out your progress for the week IMO. I did it occasionally while losing, and I could sure tell the difference in a lot of ways. Avoiding alcohol is really a good idea during the weight loss phase. I've found even in maintenance that I rarely drink any more. Your tastes change once you get healthy!
Lost 45 pounds and maintaining since 4/2/09
I'm at a plateau, too. With 6 lbs to lose. I was doing great until the weather turned cold and windy here in Michigan for that past few weeks. When the winds die down and I can get back outside I'm sure the remaining weight will fall off.
Till then, I've enrolled in a class at the local YMCA that starts this Thursday. Called "The Right to Bare Arms" it will focus on getting arms and upper body in shape for summer!
Since you have issues that preven a lot of exercise now, have you thought of just using some dumb bells to get arms, etc in shape? That counts, too.
1st Mini-Goal: 10lbs.Met 8/29/2011
1st goal: 199 Met 9/9/11
2nd goal: 20lbs. Met 10/8/2011
3rd goal: 30lbs. Met 11/21/2011
4th goal: 40lbs. Met 1/26/2012