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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,023
11/25/20 9:11 A

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Chapter 26 - When Your Weight Is Totally Stuck



When I read about Laura’s weight being stuck, Linda’s suggestion sounded drastic and scary, too. Her idea to take a 3-month break from her regular routine and make major changes would follow this plan:
-Increase calories to 1600-1800 a day
-Decrease exercise by half or two thirds
-Practice daily meditation, stress management, other relaxation

It still feels scary thinking about doing this on purpose to “unstick” the scale. But, it’s something to think about.



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The main reason my past diets failed--lack of motivation.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/24/20 3:33 A

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emoticon

AURA18's Photo AURA18 Posts: 12,679
11/23/20 2:46 P

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Golly my mind is stuck.
Stress management is a priority. I like meditation apps u.nu/hh0fd
Linda u.nu/w2qab Coach Nichole u.nu/2qyx2 rb.gy/pmyy89



Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/23/20 12:15 P

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Yes, it is hard to figure out what you need to do. MADAMEJEANNE's post below is a good example of how it can help though.

#2 - You're working too hard

#3 - not eating a nutritious diet

#4 you're only doing cardio

#5 you reward yourself with food

#6 you're doing too much too soon

#7 not getting good sleep

#8 sitting a lot

I don't think I'd have the courage to increase calories deliberately, and reduce exercise carefully enough to effect my weight loss........... if I needed that kind of help, I think I'd get a personal trainer to help me.

But, as I've posted on here before, I do naturally do a variety of different levels of exercise, and have days when I eat more or less - so I think I keep my body guessing most of the time!


Edited by: SWEETENUFGILL at: 11/23/2020 (12:16)
MTN_KITTEN's Photo MTN_KITTEN Posts: 9,690
11/23/20 11:21 A

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Huh???

When you push your exercise level at the same time you cut calories, your body simply holds on to all of its resources. As a result, you may end up not losing any weight at all.

Until you reach your goal weight or a number that feels comfortable for long-term maintenance, resist the temptation to do hard-core exercise.

Pushing yourself with intense levels of activity may simply cause your body to protect itself by holding on to weight rather than letting go of extra pounds.

Then the 8 Reasons Why Your Workout Isn't Working ...
1. You're not working hard enough.

So ... ???

HELP !!!

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (83,495)
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11/23/20 4:12 A

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The Bright Line Eating program I am doing for weight loss and maintenance suggests no exercise to begin with because it depletes your will power. However I was working a physical job so 5 days a week I was walking 10,000 steps and moving five hours a day. In first two months of my program I lost weight, about 13 lbs. But the next three months I was at a plateau. I found out that I could reduce the food amounts for my protein and fat and fruits. Then I lost another 6 lbs in 3 months. I began maintenance by going back to the full protein, fruit, and adding 1 grain, then a little more. Since beginning maintenance on Sept 1st I’ve lost another 4 lb. after I retired I mostly take walks, and have gone swimming, kayaking, and playing with grandchildren. I have also added some ab exercises, and shoulder exercises.


Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
11/23/20 3:49 A

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When I was researching for this morning's email I came across this serious blog by Melissa Rudy about the negative effects of trying to lose weight too fast. I've never had this problem, but I've certainly known people who try to get by on small amounts of calories in a day.

www.sparkpeople.com/resource
/wellness_
articles.asp?id=2346


MAWMAW101's Photo MAWMAW101 Posts: 15,216
8/2/19 8:21 A

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Chapter 26 - When Your Scale is Stuck
This is a lesson that I did (again) but lost out there somewhere in the space of lost info.

I've had the Scale stuck many times and until Sparkpeople the usual outcome was to stop trying. Then of course it was followed by starting over at a higher number.

Now the Scale is going down again but I will always need to check in because it is too easy for the old habits to come back.




Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
8/1/19 3:05 P

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It's interesting that Linda helped her stuck client by getting her to increase calories, reduce exercise and meditate. I think I probably naturally do this too - I have rest days from running when I do more gentle stuff like walking and yoga, and I also have days when I eat more and sleep more!

I love having my Garmin fitness tracker to check on my daily steps, stairs, heart-rate, and weekly level of vigorous activity. I do kind of monitor my heart rate when I'm running.

Once again, I must say I don't 'do the maths' - but I do know that the Spark will allow me a larger calorie total for the day if I post my exercise.

PAULALALALA's Photo PAULALALALA Posts: 28,459
10/26/18 10:32 P

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I thought it was interesting reading in today's lesson. I've never had the discipline to stick it out that long at that low a calorie range....and can see how frustrating it would be to be working at it so hard only to be stuck on a plateau with no results for so long a time. What a great ending to the story that by upping her calorie range and cutting back on the exercise for 3 months (if I'm remembering correctly), then slowly beginning again with lower calories and gradually added exercise amounts. So great that it worked for her. And emoticon for sticking it out and losing that last 20 pounds.



Paula -- Waco, TX area
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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/26/18 10:36 A

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Day #26 When Your Weight Is Totally Stuck

I am a very Step 1, Step 2, Step 3 kind of person and so I have found today's lesson (and yesterday's) very helpful. A plan I can actually follow.

Linda recommends that if we are stuck we might consider making a DRASTIC change. I think this can help not only with moving the numbers on our scale, but also with helping our motivation when we start to lag.

I have been strong emoticon and determined for a few days in a row now and I truly want to keep that steak going. What do I need to do? Stick to my food plan and avoid alcohol. This will be a challenge for me since my dad is coming for dinner tonight, we have a party to go to tomorrow night, and we are entertaining friends for a birthday celebration on Sunday.

Where I have really been lagging is in my fitness routine. This makes Linda's 30 Day Plan for exercise perfect timing for me!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/26/18 8:10 A

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I've observed my slim friend tends not to put butter on her bread when we eat out - little things like that make a big difference overall I think.

Today's material made me think about the Spark Nutritional Tracker and how it increases the amount of calories you can eat when you track your exercise. I think most people try to ignore that increased amount and stick to the fixed range of calories....... thinking they will lose even more weight if they exercise and don't eat extra. Perhaps Spark is right - if we exercise and burn calories, we need to eat more to get our target for nutrition.

GLORIAZ's Photo GLORIAZ Posts: 1,331
10/26/18 7:46 A

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I agree......prevent mindless eating. Drink water if you think you are hungry.......watch that salt.........lift those legs higher.....moves those arms.
Last night we had dinner with friends and I decided to observe others eating habits. My friend, who is slim and fit did not order an appetizer and only ate half of her meal. I also noticed that the one who eats less, talks the most! emoticon Why am I a good listener? emoticon

One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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AURA18's Photo AURA18 Posts: 12,679
10/25/18 3:26 P

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When the scale is stuck, I want to shake-up my program with new ideas:

5 D technique u.nu/66tmj

1. Delay urge to cave in to the craving. Drink a tall glass of water.

2. Determine what’s going on. Ask yourself, “Why do I want this cookie? Am I physically hungry? What else might I really want or need?”

3. Distract yourself for 10 minutes. Wait it out. Some experts call this urge-surfing -- riding the tumultuous waves of a craving until they subside.

4. Distance yourself, physically, from the temptation. Walk out of the house, if you have to. Put some space between you and the food.

5. Decide how you will handle the craving: Will you give in or walk away? Sometimes, it’s okay to give in. If you can consciously decide that yes, you really do want it, allow yourself one serving -- and enjoy it thoroughly.

More on 5 D technique u.nu/v3vnk u.nu/yrvyp
Curb Cravings with 5 Little Words u.nu/s28h6

Worrying when scale is stuck - Pay close attention to my healthcare plan and re-boot my confidence. Prevent mindless eating --- come here and read posts
Deep Breaths *Water *Walk *Rest.



emoticon emoticon Videos and articles to Identify and Remove Self-Sabotage www.youtube.com/watch?v=lvDRC18xK8A u.nu/c6-7

Edited by: AURA18 at: 11/10/2020 (09:34)
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AMYBELLES's Photo AMYBELLES Posts: 14,822
11/4/17 8:12 A

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Making a big change if the scale gets really stuck as described in this chapter did make sense to me, although I never had that happen to me and hope it never does. I think an extreme cut in calories and/or increase in exercise is never the way to go. Moderation and balance in all things is my motto.

**~Amy~**
Wonderful Watermelons
July A&I BSG Challenge Team

~The Villages, Florida
EST



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AURA18's Photo AURA18 Posts: 12,679
11/3/17 8:23 A

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Scale is Stuck? Learn new ways to eat LCHF drjockers.com/avoid-lectins-diet/

Edited by: AURA18 at: 10/27/2018 (09:06)
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SKIRUNNER1 Posts: 2,544
2/26/17 6:02 P

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I could really relate to the first story in this chapter. Several years ago, I had lost 20 pounds following a strict 1100 calorie diet. I had maintained that well without tracking or worrying about it, then retired and gained some of it back. When I then tried 1100 again? I gained 5 pounds! I stopped that plan, joined Spark and began following the menu plan when I discovered the substitution element. Then I started losing weight, eating from 1200-1500 calories.

The suggestions on exercise are really good as well.

Edited by: SKIRUNNER1 at: 2/26/2017 (18:04)

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/26/17 12:39 P

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This is a chapter that I highlighted the most as well as earmarked (and colored that in pink) LOL. I think it is going to be one of my first lines of defense when I become 'stuck' with my weight loss. I will let you know the next time I go through this book how I worked these solutions and the end results.

I feel 'armed' and 'prepared' for whatever may come! emoticon

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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MAWMAW101's Photo MAWMAW101 Posts: 15,216
2/26/17 10:15 A

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I've had the Scale stuck many times and until Sparkpeople the usual outcome was to stop trying. Then of course it was followed by starting over at a higher number.

Now the Scale is going down again but like Maria I will always need to check in because it is too easy for the old habits to come back.

Maria, the "thyroid" picture is so true. The solutions you posted to deal with it are also so true!
I still fortunately have half of my thyroid that is working fine so I will use your solutions to keep moving toward my goals no matter how slow I go.



Phyllis ~~
Indiana - Eastern Time


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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,369
2/26/17 9:57 A

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Haven't had the scale get stuck but as I am within 10 pounds of my goal weight I will keep this chapter in mind. It might be necessary to shake things up a bit.

Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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AURA18's Photo AURA18 Posts: 12,679
2/23/17 4:44 P

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Scale Stuck? - carefully evaluate low thyroid symptoms. Looking back at my WW 3- month plan...weight loss was consistent Feb., March & April 2016 avg. 2-3/week. May & June on WW break and lost focus. Joined again for 3-month plan July - Oct. 4 loses slowed to 1/2 - 2 per week. Managed to lose 8 over the winter holidays and getting close to goal.

By keeping track I can find reasons why the scale is stuck. Recently, I had some food celebrations and indulgences but I am leaning how to manage temporary gains. Finding ways to stimulate my hypothyroid slow metabolism will be my focus.
Unlimited non-starchy emoticon , quality protein, natural fats, moderate exercise emoticon emoticon , strength training emoticon , plenty of emoticon and emoticon emoticon emoticon

Edited by: AURA18 at: 10/27/2018 (09:07)
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AURA18's Photo AURA18 Posts: 12,679
10/2/16 3:29 P

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FWTS - Chapter 26 - When Your Scale is Stuck
Gill ~ I looked at 30-30 plan - great workout for HIIT & muscle building emoticon
Maria ~ emoticon "stick like glue" emoticon for your behavior modifications

Edited by: AURA18 at: 10/25/2018 (22:28)
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GOCALGAL's Photo GOCALGAL Posts: 5,572
10/2/16 2:27 P

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My previous post still stands. The big difference now is that those last pounds that did not want to "unstick" so I could reach goal, finally came off when I added and began consistently practicing some of the behavior modifications in the 100DWL. I keep returning because I need continual reinforcement. Good habits are hard to keep, bad ones want to stick like glue. emoticon

Edited by: GOCALGAL at: 10/2/2016 (14:30)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
10/2/16 6:41 A

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I've never been in the situation where I've been trying to lose a lot of weight - so I haven't experienced that 'stuck' feeling. Once again, I would find it hard to pay such close attention to what I'm eating, and how much, how hard I'm exercising to follow this 30/30/30 plan for shaking up the metabolism.

However, perhaps I do this quite naturally? I'm not a consistent exerciser - and tend to do what I feel like, when I feel like it! I certainly don't often 'overdo' it! I've never tried to exercise to burn off calories. It is good to know about this stuff though, in case I ever DO need it! Also about not increasing the length & intensity of any exercise too rapidly.

I think the No S diet might help with this too - with eating a little more at the weekend, then dropping back to 'normal' on weekdays.

CD15245502 Posts: 6,797
5/6/16 8:28 P

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GOCALGAL's Photo GOCALGAL Posts: 5,572
5/6/16 4:58 P

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The scale has been stuck many times but it's usually because I am not tracking and eating more than I need to or eating just because the clock says it is time to eat. On days where I am unusually hungry after lunch and continue to eat too much, I often eat a very light dinner and this helps keep me on track. I try to remember to move more all day and this helps too. When the couch or the computer becomes too much of a friend the scale never moves (at least not the right way).

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

AURA18's Photo AURA18 Posts: 12,679
5/6/16 11:06 A

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FWTS - Chapter 26 - When Your Scale is Stuck
February, the 1st month of my program I did not exercise while my body was getting use to lower calories and burning fat. March/April I joined a gym challenge for a free T-shirt. I have taken exercise classes at this gym for many years and know all the instructors. I attended 3-4 classes per week and I took it easy with modifications.. I ate carbs for muscle recovery right after exercise. I did lose weight but not at a faster rate. When college fitness classes are on summer break, I go to our Family Y to vary the routine.

I do feel the exercise endorphins and believe that it strengthens muscles. But it is easy to skip exercise. I have my nutrition plan down to a daily routine, exercise will take a little longer. When I get closer to my goal weight I may get stuck and re-visit this lesson.
Until then I can...

Edited by: AURA18 at: 10/2/2016 (15:44)
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MAWMAW101's Photo MAWMAW101 Posts: 15,216
5/6/16 6:36 A

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Chapter # 26 When Your Weight is Totally Stuck
This chapter will get added #24 & 25 as lessons to work on after my celebrations this month.
For now I will work on maintaining my healthy eating as much as possible and join in the many fun activities that are being planned by my great family.


Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
5/1/16 2:30 A

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bump

MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,594
12/13/14 7:42 P

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In your notebook, list 2 or 3 things that you learned from this chapter. That instead of increasing the intensity and length of time of exercise and decreasing calories when you're stuck, you should reduce the intensity and time of exercise and increase the number the calories eaten to retrain your system.

What are some ways you can relate to the clients or examples in this chapter? I could identfy with Laura before I stop focusing on the scale number. I just realized I only have 20 lbs to go to goal.

What will you do differently as a result of reading this chapter? Not worry about the length or intensity of my exercise.

Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
12/13/14 12:33 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

When your weight is totally stuck, make a drastic change by increasing food intake to high levels, decrease your exercise by at least half - maybe even 2/3 time, and practice relaxation techniques advises Linda Spangle.

Extremes do not work, e.g., intense exercise program and although it sometimes work, it also can go in the other direction.

How to Retrain Your Body:
1st 30 days: take a gentle approach to exercise
2nd 30 days: start increasing exercise intensity by increasing speed or introducing variation
next 30 days and beyond: take a gradual approach to adding more time and intensity.

Monitor your exercise levels.

emoticon What are some ways you can relate to the clients or examples in this chapter?
N/A

emoticon What will you do differently as a result of reading this chapter?
Realize when I get to this point, I will have to do things differently.

cheers,
barbara

Edited by: 1KINDREDSPIRIT3 at: 12/13/2014 (12:35)
Set yourself up for success and anything is possible. - SP



CD13384562 Posts: 7,356
12/12/14 10:23 A

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As this is the second time through the book for me, it was a good refresher to read this chapter. I can get hung up on eating exactly the same things, exercising exactly the same way and this is a good reminder to change things up to help boost my loss, and also not take anything to an extreme.

Only two more chapters to go!

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,465
12/12/14 5:56 A

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Friends with the Scale - Chapter 26 - When Your Weight is Totally Stuck

Everything in this chapter was learning for me! I had no idea it was so technical. I suppose what I learned generally was that the body can get used to reduced calories and high levels of exercise and not let go of any weight! I also learned that changes in intensity or duration of exercise need to be very gradual (like 5 mins extra - not doubling it!)

I could not relate to the examples, but found them interesting.

What I shall do differently is not overdo my exercise - and pay attention to gradual changes.

CD13384562 Posts: 7,356
9/15/14 1:48 P

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Chapter 26 - When Your Scale is Totally Stuck

emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?

emoticon Link to Chapter 25
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153456


emoticon Link to Chapter 27
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x59153519


Edited by: CD13384562 at: 11/13/2014 (06:16)
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