Personal Health Intiative Training

Hit A Plateau?

The definition of plateau:

“A period of time when your weight loss stops. A weight loss plateau can last weeks to months and is usually a sign that something needs to change. Weight loss plateaus tend to be the rule instead of the exception when it comes to the journey to permanent weight loss.”-

We all have heard about the dreaded plateau. In my weight loss journey there were times when my weight was stagnant but it never lasted for more than 2 weeks. I guess I was lucky or maybe it was because I kept a very close watch on it. I weighed myself every week and if the numbers stopped moving, I got busy changing my plan. If you are “stuck” that means you have to change. Change your workout, change the foods you eat, or anything else that might be getting in the way. It really works! Some nutritionists recommend zig-zagging your calories. That means you eat a different number of calories each day. I found a great website that allows you to put in your weight, height, and the number of days you workout, and it calculates the number of calories you can eat each day. It’s awesome and you can use the higher calorie days as your “cheat meal” days. This site uses the Mifflin-St. Jeor method of calculating your calorie needs.

Mifflin – St Jeor Formula

The Calorie Needs Calculator currently uses the formula proposed by MD Mifflin and ST St Jeor1.

Why This Formula?
As recent as 2005, the ADA (American Dietetic Association) published a comparison of various equations2. The Mifflin-St Jeor was found to be the most accurate.

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161.

Here are what my calculations look like for maintaining my current weight.  (For a 135 lb female, 5’6,  that works out intensely for 5 days a week.) You can adjust yours for weight loss ( (You probably will be surprised at how many calories you can actually eat…remember, if you don’t eat enough, your body goes into starvation mode and you will not lose any weight!)

2093 Calories/day
Fat Loss
1674 Calories/day
Extreme Fat Loss
1256 Calories/day
7 day calorie cycle (zig-zag)
  Ex Fat Loss Fat Loss Maintain
Monday 1256 1675 2094
Tuesday 1080 1340 1675
Wednesday 1508 2010 2512
Thursday 1256 1675 2094
Friday 1131 1508 1884
Saturday 1382 1842 2303
Sunday 1256 1675 2094
*Calorie cycling provides same amount of calories per week, but ‘tricks’ your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.

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