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Plateau Breaker Ideas????



 
 
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SUNSHINE6442
Posts: 1,761
3/12/13 9:28 A

Whenever I got stuck I reached for high water foods such as Asparagus, cucumber, celery, spinach,tomatoes, zucchini, radishes, eggplant, cabbage, cauliflower,collard greens, sweet peppers, Green or red peppers, spinach, strawberries, (any kind of berries) Kiwi, grapefruit and brocolli, artichokes,onion, even carrots.... homemade veggie or homemade cabbage soup.

I would make a cabbage lasagna with Jennie O 99% Fat Free ground turkey & a little shredded mozzarella cheese, spaghetti sauce and Layer like you do lasagna....only using cabbage instead of noodles. Shred, boil 3 minutes and drain cabbage...Brown onion and meat and Drain, Add garlic powder, oregano and basil on meat...place meat on cabbage and layer any veggies you like...Cover and bake 1 hour at 350F degrees

How about cabbage rolls made with drained and rinsed sauerkraut, ground turkey

Green beans, garlic, onions, cabbage, romaine lettuce and other leafy greens, parsley & pumpkin are all low sodium veggies. Vitamin C occurs naturally in citrus fruits, berries, tomatoes, peppers and leafy green vegetables which can help with water retention...Also you might try Ocean Spray Diet Cran with 2 grams of sugar ...mix 1/2 cran with 1/2 water or just lemon water.

I also avoided processed vegetables with high sodium and ate raw instead.

Or how about an avocado stuffed with crabmeat...Shrimp? Shrimp Scampi is low in calories.
Stir fry, turkey burger, Portobella pizza ..light on the cheese

I also learned to move every 20 minutes...it really helps.

Don't give up...the weight will come off. Good Luck!



DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
3/12/13 1:48 A

You mention eating paleo, but not how much you're eating.

Are you measuring/tracking your food? Are you breaking out the scales and measuring cups? How many calories a day are you eating, what's your calorie range, and what's your current weight/height? What's your current weekly weight loss goal, and your target weight?

I know that's a lot of questions, but they really are important, and can help us answer your question. :)



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/11/13 10:15 P

Hi,

I do agree that we all get too much sodium in our diets, however, I have to disagree with the forcing fluids part. It doesn't matter how much salt you consume if your water intake exceeds the requirement, you throw a person into a hyponatremic state. While hyponatremia is very rare in a regular environment, it can be seen in the world of endurance sports. And forcing fluids (remember food supplies are bodies fluids too as well as your body pro-ducing fluids) in any situation is dangerous which is why the new standard is to drink to thirst.

Coach Nancy



ACYCLINGMIND
Posts: 281
3/11/13 10:01 P

Thanks Nancy! Totally true. Although a lot of toxins come out in your pee, drinking excess water doesn't have a great effect in that regard. It does, however, help get rid of fluids that you may be retaining (which I've always thought was strange). Most people eat too much salt daily (did you watch the recent Marketplace episode? Scary!) so there's little worry about drinking too much depleting your salt levels. I'll have to do some more research and see how this effects potassium, cloride (etc) levels. Thanks for making me do some research this evening: I do love learning about nutrition! :D



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/11/13 9:42 P

Hi,

I want to add that drinking more than what a person's body can handle can lead to a dangerous drop in electrolytes, especially sodium and potassium which can lead to dangerous heart arrhythmia. And while this scenario is rare, drinking more does not rid your body of toxins--that's the work of the kindneys and liver--this is why it is best to drink to thirst.

Coach Nancy



ACYCLINGMIND
Posts: 281
3/11/13 9:12 P

Oh and meditate or find some other way to destress! Yoga? Tai-Chi? Stress keeps that fat in place longer than we care to keep it around.



ACYCLINGMIND
Posts: 281
3/11/13 9:11 P

1) Drink a butt-ton of water to help flush everything out. 4 Litres? Try it!

2) Change up the workout. You run twice a week? Well your body gets used to certain exercises. Try taking a spin class or, if you're running for the cost-efficiency, pick up a jump rope or do jumping jacks instead. Change the muscle groups you work by running backwards or sideways. Same goes with weight training.

3) Shift your diet around. You're doing paleo right now but is there anything saying you have to follow all of the rules? Try eating completely raw for a couple of weeks or change up certain elements in your diet (like switching barley for rice).

Let us know what works!!!



RUNNING4MYLYF
Posts: 426
3/11/13 10:15 A

Thanks Coach Nancy.

I had my body comp tested last fall but not recently. I do a lot of walking and wear a Fitbit. I don't run two days in a row. And I haven't been strength training until recently. My body seems to hit a wall at around 178 and the scale refuses to budge. I am very frustrated.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
3/11/13 10:01 A

Hi,

Hey you had your body composition taken? While I can't speak of the Paleo diet, are you eating enough calories and other nutrients besides protein? How long are you exercising each day? Are you incorporating cardio activity as well as strength training activities? You say you work out almost every day, are you allowing some recovery time?

Remember weight loss and fat loss are not the same, this is why having your body comp done will help you determine a goal weight that fits your lifestyle.

Coach Nancy



RUNNING4MYLYF
Posts: 426
3/11/13 9:28 A

I began this journey three and a half years ago. I can't seem to get below my current weight, no matter how I may try. I am working out almost every day. I am eating Paleo. I am at a loss as to how to get below the weight I have hovered at for the past three years. Any and all suggestions are GREATLY appreciated.



 
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