Not your regular Plateau. Help
Hey Guys and Gals,
For 8 months I've been SC dieting. Originally, I went down from 265 to about 250. For about 3 months now there has been 0 weight change- or even fat % change. Nothing. Clothes fit all the same.
For the life of me I can't figure this out- I even quit diet drinks, increased water, added protein, i have fish and eggs for breakfast, lentils for lunch and beans and meat for dinner (also lots of veggies) - did all the tricks the book says, and no change.
Strangest thing is- I'm training for a marathon, running about 25miles a week and playing basketball twice a week. (Could the cardio be a problem?) I SHOULD be losing weight- But I'm not..
There has been a serious change in my eating habits- but with zero weight or fat change.
but for the past two weeks the cravings have even come back.....I am just about to quit... help?
The Best Answer
Overtraining (excess cardio included) along with undereating can most definitely stall fat loss. I've copied and pasted a portion of an article below from livestrong.com. It might be able to explain your stall.
Excessive hours in the gym can lead to overtraining, which leads to inevitable stalls in fat loss and halts your progress in gaining muscle. The National Academy of Science and Medicine describes overtraining as an accumulation of training or non-training stress that results in a decrease in performance capacity. It may be difficult to determine if you are overtrained; however, mood changes, irritability, depression and lack of concentration are clear symptoms. An elevated resting heart rate and high blood pressure as well as a weak immune system and appetite suppression can also be good indications .
Although undereating is never good for your body, undereating coupled with overtraining is a recipe for disaster. Boris Sapone, a certified personal trainer in Las Vegas, explains that diet makes up 60 percent of your results in the gym. The remaining 40 is split between effective workouts and optimal rest periods. With more than half of your efforts being trumped by nutrition, it is important to fuel your body properly. Between your routine daily activities, weight lifting, cardio and even neglected activities such as sleeping, your body needs enough energy to keep it running effectively. Denying your body of the proper amount of calories will ultimately lead to fat storage as well as strength and muscle loss. If your calorie intake drops too much, your body will go into starvation mode, saving the fat that you do have in order to protect your body.
The result of overtraining alters your body's hormonal balance,explains, and wreaks havoc on your adrenal glands and insulin levels. To mitigate the effects of overtraining, it is advised that you take one to two weeks off of all physical activity to restore your body's balance and improve brain functionality. When you reinstate your workouts, keep them intense but short and be sure to build rest days into your weeks' activities.
I hope that helps. I agree with the article and think you should try to give yourself a rest, or at least cut your training by a certain percentage. You can still train for a marathon, but it's advised that you decrease the amount of activity or you up your food intake by a healthy amount to mitigate the effects of the excess cardio. Also try upping your sleep time. Best of luck my friend.
dayveed, I agree completely with Jones. I think the biggest problem is that you are not eating enough, considering all the activity you do. You say you "SHOULD be losing weight", but you're not. That sounds like you think it's all about calories in vs calories expended....but it's not that simple and not entirely the way it works. I'd recommend increasing your intake/calories, primarily with good fats (avocado, coconut oil, olive oil, butter, fats from clean meats), but also with even more proteins. Might even need to up your carbs some, but you'd have to test that after trying the first two.
You say you're having cravings lately. That's because your body is definitely sensing at this point that it is in a "famine". It's imploring you to eat/take in more energy.
Consider this excerpt from Mark Sisson of marksdailyapple, about inadvertently sabotaging weight loss efforts:
" You’re eating too little.
Yeah, it sounds funny, but it’s true: eating too few calories can make fat loss extremely difficult. The beauty of going Primal is that it often causes spontaneous reductions in calorie intake, which is one of the reasons why it’s so good for weight loss. In some people, though, calorie intake continues to drop unabated, because, hey, it helped me lose weight at first, so why not go even lower? Right? Except it doesn’t work that way. When you continually eat fewer calories than your body requires, you are doing two things. First, you’re applying a chronic stressor to your body. A lack of calories for a day or two (say, if you’re on an intermittent fasting regimen) signals a missed kill, a momentary hiccup in the food supply. No biggie. You’ll get ‘em next time. It’s an acute stressor that will actually improve your health. A lack of calories for weeks or months, on the other hand, signals a famine, war, starvation. It’s a chronic stressor that will impede weight loss and promote fat storage. Second, eating fewer calories gives you less of a chance to obtain the micronutrients you need for optimal functioning. All said and done, a 2,000 calorie diet will have more minerals, phytonutrients, and vitamins than a 1,000 calorie diet. Make sure you’re eating enough food."
(Primal eating overlaps significantly with the slow carb way of eating.)
Good luck to you!!
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