okay, I have reached a plateau so have questions now.I was losing 1-2 lbs before now nothing if not gaining.

John was saying from a quote but I don't know if I understood the quote right if you want to weigh 140 lbs you add a zero to the 140 and that is how many calories you eat.Is this correct?

So, for the rest of my life I am only allowed 1400 calories?or when I reach 140 I can eat 2,000 ??

Also, I want to add chocolate bar "skor" which reads it has 300 calories a day is this bad idea?Maybe two small chocolates is a better choice.I find a need a treat once a day.Does anyone know calories of one chocolate a day.gee this counting calorie thing is driving me insane.

I have been reading other peoples posts who seem to be plateauing also.I find this stage so frustrating so any help from people who got through it is greatly welcomed.

thanks,
chrissy

Plateaus can mean many different things and last for different periods of time for each of us.

Generally, if you've been losing for a while, they can occur to give your body a chance to catch up with your loss. Your skin needs time to adjust/shrink, your metabolism needs to readjust, etc.

Usually there are a few things you can do to get moving again, rather than do all at once, it might be better to do them one at a time because another plateau is inevitable in the future.

-increase your exercise time by 10% (if you exercise 60min, add 6min making it 66min, or better yet, 70min)

-add an interval routine to your workout at least once/week

-make sure you're crosstraining and not doing the exact same exercise day after day the same way

-if you haven't added weight training to your exercise routine, add some weight training for both your upper and lower body

-you can decrease your calories, but I wouldn't cut them too sharply

And as for how many calories you need that varies also. It depends a lot on your activity level. I know people that work out daily very vigorously and have fantastic shapes, and these women eat 2500 cal/day without blinking, so it really is all about your individual metabolism and your activity level. I always assumed the method of adding the 0 to your desired weight was for those who didn't exercise very much or for older individuals. But if you're comfortable eating 1400 cal/day that's fine. Just make sure it's something you can maintain otherwise you'll set yourself up for failure.

Donna

as to your specific caloric needs, now and later, and your Skor question, there *is* a dietician who checks into the board systematically, you can leave her a post and she *will* get to it. Personally, I don't subscribe to the theory of adding a zero to your goal weight. I think *generally* 1500 is the "magic number"--I believe going below that sets your body up to "fast," basically slowing your metabolism 'way down. There are charts Carolyn can direct you to to calculate your base metabolic rate, which can help you calculate how many cals. you need.

On the other topic, PLATEAUS, I feel like my "weight loss program" has been more like my "plateau to plateau" program. And that has been the most frustrating element to me, because my original "plan" was to lose 1-2 lbs a week, because that's what "they" say to expect. Not so, for me. In general, I am on a losing trend, as of yesterday's weigh-in, I'm at 30 lbs in 5 months, 6 pounds a month. But week to week, I may gain one, lose three, or, more frequently, stay the same. That's mentally really challenging. So what I try do do is stick with doing things as I know I should, keeping my activity level up, keeping my calories in a safe range, eating nutritious foods. As well, I try to give myself non-scale oriented goals, a few examples are, I set a goal to do a 5K, finish a triathalon, do weights three times a week for twelve weeks, as well as my most recent, do forty laps around our park in 30 days (200 miles over a month.) (personalize something like that for yourself, it does keep the focus off of those dratted numbers!!) Eventually the "weight loss fairy" (the goddess of decreasing numbers on the scale) finds me and waves her wand and all's well.


And Donna's advice is spot-on, as well. She didn't get to where she's at without knowledge, determination, and the right actions!! :D

The first plateau I experienced came a few weeks into my newly added exercise programme and it lasted for 3 weeks the first time. I thought it strange that working the treadmill and working up the heartrate would cause a stall, but at he same time my legs were muscling up, same happens with my weight routines , a stall when I work on new muscle groups, but I think the change in body shape and fitness makes it worth it, and as Donna points out its worth it and longterm benificial, just got to be patient and get the tape measure out.
Good luck

Acey

thanks for all the great replies.Perserverence(sp) is the word, don't give up eventually the scale will move.It sounds like my plateau is normal.Thanks for sharing it makes me feel better I am not so alone in this struggle.

chrissy