the plateau buster--- i welcome your tips, suggestions, humor, support
Friday, September 02, 2011
the title says it all...
up & down the same 2-3 lbs for almost 2 months. finally down 0.5 lb from my last post. which i will record, if only for its teeny tiny progress.
looking to be dropping under the 200 milestone for some time now... & it's so close! it just ain't happening. i refuse to get drastic & starve & alter clean eating for an eggs & watermelon only disaster. but so tempted to do something crazy. AND I KNOW BETTER.
crazy night shifts, day sleeps, heat, health challenges, etc. my emotional barometer is actually quite steady. my exercise with swims & aquacize has been amazing for my sleek and toning and energy.
i do not understand plateaus. i welcome any advice.
it's friday eve, & i am off to work. i hope you all have a great holiday weeks end. great on all levels!
Member Comments About This Blog Post
thanks, all. great comments!!
i am aware of an impressive 25 inches released. clothes are for real smaller sizes.
i do not live for the scale. i got clear on looking at other positive reinforcements. i embrace whatever it shows without any recriminations or hits of getting dejected. i am confident in my progress. came hard and fast and effortless to get this far this quickly.
to that, i have to be honest on,frankly, how little cardio and strength training i've done to get to this place. walking and aquacize. a bit of pilates. that's it. time to step it up is right, ladies!!
what i did work on was lots of emotional goodies to help me resolve sugar and processed food cravings, balancing into clean eating... release and embracing greater health. big stuff.
i also am pushing 60 in 2 weeks. a new love in my life reunion next week, etc
i will step it up after the reunion.
thanks for your support. it's just what i needed tonite. cheers
2062 days ago
What are you doing for strength training ? One thing I've found is that many people who hit a plateau haven't done any strength training. they've only done cardio. Cardio is great, but if you want to change your body (and decrease body fat), you need to increase lean muscle. The more lean muscle you carry, the more efficient your body will be at burning fat.
Don't be afraid to lift a heavy weight or use a resistance band. You will not get bulky. that's a misconception. A good strength training program can help tighten you up as well as break a plateau.
Also, don't assume something is wrong because the scale isn't moving. Look at the positive side, you haven't regained any weight ! That says you are doing something right ! Definitely add some strength training if you're not strength training. And if you are strength training, then perhaps it's time to increase the intensity and the challenge.
The human body thrives on challenge. So, if you have been doing the same stuff day after day, then it is time for a change.
So, don't worry about the scale not moving. Have you been losing inches? If you've continued to lose inches and need new clothes, then you are making a difference. Can you do more push ups today than you could two months ago ? If so, that's a success too. Can you run or walk a mile faster today than two months ago ? Ditto, also a success.
Remember, there is more to good health than a number that stares at us from between our toes in the morning.
2062 days ago
I can only echo what has already been said, plateaus are times to shake things up, change something, change everything, do it differently, calorie cycle, do different workouts (longer, faster, combination of both), add strength if you don't do that, add cardio if you don't do that....
Sleep is a tricky one, that can really mess up your weight loss, so really try to get some good amount of regular sleep.
And check out the plateau articles on Spark, there are some really good ones with lots of good advice and ideas. I've found them to be really helpful when I'm out of ideas and motivation, and you can earn some nice points!
2062 days ago
hey you're where I am right now wanting to bust past that 200.
Time for change up in diet and exercise.
I've made some real changes lately and the scale continues to move in the downward direction.
I don't know what calorie range you have or what your diet is like but this is the change I've made
For breakfast I have a bowl of either Oatmeal or Shredded wheat and add a portion of fruit to it either 3-4 diced strawberries or a quarter cup blueberries
My lunch nos consists of a fruit/vegetable/protein salad about three cups fills me up and holds me most of the afternoon!
What's in it?
a half head of Romaine lettuce chopped, 10 fresh spinach leaves chopped, 2 large mushrooms chopped, 1/4 cup diced red onion, 1/4 cup chopped green bell pepper, 1 whole medium tomato diced, 4 diced strawberries, 1/2 cup cut up cantaloup, 1/4 cup pineapple chunks,
1/2 cup blueberries, and 2 tbsp sliced almonds, 1 tbsp unsalted sunflower seeds
your choice of dressing with or without This makes enough for both your lunch and dinner and with that have a serving of broccoli, or brussel sprouts, cauliflower, asparagus, zucchini You want the highest micro-nutrient foods
If you like mushrooms eat as many as you want They are not only high in Micro-nutrients but they cause the body's fat burners to burn more efficiently than other vegetables That and onions. These are known as Super foods!
Do this for 1 or two weeks. And whenever IF I get hungry in between lunch and dinner I grab a piece of fruit or a cup of the salad.
This way of eating is high water content as well; natural hydration so you might find you won't need to drink as much water!
2062 days ago
it seems like when we do something consistently, and we are really good about it for sustained period of time - our bodies adjust - try doing something that shakes that up:
- if you've been eating in your ranges - splurge one day (and enjoy it!)
- if you've been doing the same exercise routine (like swimming every day) break from the routine - try running or a walk one day, or try a dvd you've never tried, play volleyball, or ride a bike
- if you avoid all caffeine - invite a friend for a coffee or tea date (and have 2)
consider too that your body may be changing - if you don't do measurements, you might want to start - it seems like when I have low "weight number" loss months, those are the months I lose the most inches
best of luck to you - you are doing great with your loss so far!
and also consider, that as you move ever closer to wonderland, you may feel a stress (for whatever feelings that brings up in you) that is translating to your body, and the weight is staying - stress is funny that way
2063 days ago
Comment edited on: 9/2/2011 5:43:42 PM
First of all..congrats on your weight loss victory on Friday and overall!!!!!!
Second..and here's the wierd thing..everything you describe I am going through now..even in maintenance..I just prefer to call it a rut lol!
Anyway...lets get back to the constructive stuff...I got this tip when I had lost some 40 or 45 lbs and my weight was plateauing ...and this came from yet another Sparker (of course) who had experienced the same thing...she passed it on to me..thus...your turn..hope it works.
First..your body gets used to eating the same amount of calories..this is the icky part...as you lose weight..your body needs fewer calories to maintain that weight EVEN with exercise...ugh you say..well me too....
My story..I could eat 1500 to 1800 and exercise like a demon for the first 40 or so pounds and as long as they was little or no cheating involved I lost every single week without fail ..then I had to lower the calories myself..couldn't depend on the Spark calculators...so then it went down to 1300 - 1600 calories still exercising like crazy...anyway..here I am at maintenance at 115 to 120 lbs...and to stay there I still exercise like a demon and eat between 1200 and 1450 calories a day to stay at my mid range normal BMI....
To help out I keep crunchy stuff..from celery to apple etc..even air popped popcorn around me at all times and count it...
Now is when you really have to get your Spark mojo really going if you are midway through weight loss and plateuing...
If the above doesn't work..definitely see a doctor.
Hope this helps if in fact it applies to you!
2063 days ago
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.
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