I've plateaued and I don't know what to do next!

[busymama77]

I've been stuck at the same weight for the past 3 to 4 months. Sure, I've made it to my goal/ideal weight, but would like to lose another 5 to 10lbs to what my trainer says would be my perfect weight. So, what am I doing wrong? My diet is pretty good.

Breakfast: sometimes Activa yogurt light or 1 cup of Whole Grain cheerios w/ either unsweetned soy milk or unsweetened coconut milk

Lunch: wrap with chicken and fruit or oil and vinegar slaw. Maybe a salad and soup. Or just a salad. I have a Kudos bar for dessert and I snack on sugar free jello, dry roasted nuts, fruit or cheese sticks.

Dinner: Some type of protein and veggie. For dessert - sometimes - low carb ice cream bar.

I drink maybe once or twice a week - maybe a glass of wine or two or maybe a low carb beer or two.

Sure, I've gone off the beaten track a couple of times but not enough to keep me at a standstill!!!

I do 20 to 25 mins of cardio - running. I do light weights - mainly leg and ab work right now since I have a tear in my left shoulder.

Any advice or suggestions on what I can do to shed these last few pounds????

[Morri]

What your trainer says is your ideal weight is not necessarily what your ideal weight really is, but to get past a plateau you have to shock your body and change things up.

You have to work out more. Switching up cardio if you can will help to shock your body and get more weight off. If running is your only cardio option then running with weights is probably the best way to switch it up. You could try running faster or longer too. You should also increase your weight training. Muscles burn more calories. So, you'll get more from your cardio training if you have more muscle. But, adding muscle might actually make you gain weight. But, it will help you lose fat. So, don't just focus on the number on the scale. And you won't look like a body builder either (unless you want to!)

I don't think that you should cut any calories (except maybe the alcohol). I'd trade the kudos bar for something with more protein. Special K makes some tastey bars, I also like larabars. I'd also take out the sugar free jello and low carb ice cream and replace them with something without sugar alcohol. Don't eat too few calories though, that will actually cause your body to hold on to the extra fat. The more you work out, the more you need to eat. Just be sure to get good fats, complex carbs, and plenty of protein.

[rootzdawta]

I'd start accurately tracking what you eat using something like Calorie Count to make sure you're getting enough calories (or not enough) based on your activity level. Then I'd get rid of the light weights and start lifting heavy weights. You could start a program like Chalean Extreme, P90X or the New Rules of Lifting for Women. Something completely different than what you've been doing. Since you have a shoulder injury, I'd start of with something a little more gentle or focus on squats and lunges with heavier weights.

But I tend to really believe the key component to losing weight is your food intake.

[ChristyMarie]

I would cut out the processed foods (cheerios, maybe the wrap depending on what kind, jello, dessert, alcohol, kudos bar) and replace them with whole, unprocessed items.

And up the cardio. 25 minutes might not be enough. I'd aim to start increasing it slowly and perhaps add some interval training. Also, if you've been doing the same cardio forever, switch it up to something new.

[busymama77]

As far as lifting, I have to put that on hold for the time being. I injured my shoulder back at the end of August and I have a tear. Meeting with a shoulder doctor next Monday to see if I need surgery or if I should continue with PT.

Upping the cardio - can do. I'm not counting calories but more counting carbs. Maybe I should take a look at both? I normally work out for 45 minutes. Maybe I'll extend that a bit and see how I feel?

Thanks for all of the tips and advice!!