I thought plateaus happened LATER!
Friday, July 04, 2014
For five days I have been on track with food tracking, staying within calorie range (between 1,200 and 1,500 per day) and doing modest aerobic exercise every day and strength training (to “failure”) almost every day. Result? ZERO movement on the numbers on the scale, and I mean NADA. And, no, I don’t feel stronger, either (muscle vs. fat).
Is this what middle age is? Is this insulin resistance? Grrr! Panic! In the past, when I have made efforts to reign in my eating and dial up my activity, the weight has started to come off almost immediately.
But, let me be more scientific about it: Here’s my analysis of my food intake:
• Carb and Fiber: I am not overeating carbs...in fact, SP thinks I am eating too little of them (around 90 or so a day vs. SP 135 minimum). But – My fiber intake is a bit low, so maybe some higher fiber carbs – like an apple, broccoli, chia seed, or oats – could help. I’m already eating beans almost every day and lots of green leafy veggies. The only sugar I’ve consumed has been in the whole wheat bread I’ve eaten (and tracked) which has some brown sugar in it. It’s almost gone, so I won’t buy it again. Instead I’ll find one of those sprouted whole grain breads that doesn’t have sugar in it.
• Protein: I AM getting enough protein – around 75 per day vs. SP 60 minimum. Sources are: mostly eggs, fish, beans, and some dairy and nuts.
• I am eating more fat – olive, coconut, fish, and dairy -- than SP thinks I ought to, so maybe dialing it down to their maximums could help. I’m at averaging around 77 compared to SP recommended 60.
• Fiber: I am not getting quite as much fiber as SP recommends – an average of around 22 vs. their recommended min. of 25, so maybe dialing this up will help. See carbs above.
• Water: I have slacked off a bit on water intake, and will amp this up and will make sure at least one of my drinks is green tea (which I am told helps with lots of things, including metabolism) and will also make sure at least two are my medicinal herbal teas (which I have also slacked on).
• Medicines: I take about 1 tablespoon (half ounce) of herbal tinctures per day in the form of alcohol and have not been counting that in my calories. It’s only 32 calories, but it should be counted, so I will. I should also count the fish oil I take at night, which adds to about 45 calories. What a drag that I have to count calories for things I don’t even LIKE! Ah well.
Exericse: In addition, whatever it is, apparently, I need to amp up the exercise. I have been exercising every day, but when I ran the report, I noticed that my distance was on a slight decline, so I’ll focus on going a little bit further, rather than turning around earlier.
State of mind/stress: I’m aware that being stressed makes it harder to lose weight. I’ve been stressed my whole life, I think, and certainly have been stressed for the last several years in terms of career and relationship (or lack threof). More exercise will help, I think.
Emotional eating: I have tried to stay aware of triggers for emotional eating and make different choices when I feel the impulse. There are moments, hours, and spans of time when it is difficult, but I have so far stayed away from emo eating. I’ve substituted measured quantities of w/w bread and measured quantities of cheese for some of the nastier things I have an impulse to eat. Bread and cheese is not the healthiest choice, but it’s kept me away from worse things for now.
Sleep: I seem to have a funny relationship with sleep these days. On one hand, I say that I *like* sleep and want to sleep more, but on the other hand, I tend to stay up too late, which cuts into the productivity of my day. Goal: REALLY get 8 hours of solid sleep. That means going to bed most days by 10:30 p.m. and being asleep by 11 and getting up at 7.
I feel better about eating healthy foods and exercising, but I am NOT happy that my weight is not shifting.
Thanks for listening.