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.
Member Comments About This Blog Post
I'm not sure of your history, but I think it is not uncommon for formerly morbidly obese people to find that they need to eat slightly under the average recommended caloric range in order to lose. I'm not certain of this, but I believe I've heard or read this to be the case for some.
However, the other thing is to pay attention to non-scale progress. Numbers like inches, blood pressure readings, overall feelings of health, wellness and energy levels.
Sometimes folks experiment with shaking up the caloric range by eating more one day, less the next.
I had great success adopting an intermittent fasting pattern in which I eat from noon to bedtime, resulting in a roughly 16 hour "fast" in between. While it's not for everybody, seems to "work" for me. Of course I coupled that with a zero-sugar, zero-grain approach to my food choices. This eliminated all my trigger foods from my choices.
We are all our own best scientists on ourselves...ongoing tweaks and modifications in search of what works for ourselves.
Keep at it! You'll find your groove! :-)
1427 days ago
I am inclined to key in on two areas, as I read your blog.
One is exercise. By adding even a few minutes to each session you will burn that many more accumulated calories each week. It will also help with the whole insulin resistance issue, because exercise helps your body cells become less insulin resistant. That translates to less leftover glucose to convert to calories. Even if you don't have diabetes, if you have a family history, you are at high risk for Impaired Glucose Tolerance which results in insulin resistance.
Second is sleep. I have the same problem. I have trouble giving up on the day, and many nights I don't get adequate quality sleep. However, not getting adequate quality sleep keeps your body in a continuous low level state of stress, with your body continually producing stress hormones thus decreasing glucose absorption and increasing insulin resistance.
You are doing so well overall! You may not be losing weight but you are sure focused on health. I am impressed, Kathleen. I believe the weight loss will come.
Be well. Don't forget to think about the positives of what you are doing.
1447 days ago
Is it possible you are just overthinking it all?
There really is no accounting for the numbers on the scale. Your body will do what it is going to do, in a day, in a week, in 10 days, etc. You get my drift.
I know that the scale is an important tool, but please try not to let it ruin your day. You are doing the things you need to do, take a breath and think of or do something else.
I totally get the frustration of the scale not moving, but this is a marathon, not a sprint, and maybe you are just in training?
Just hoping to bring a bit of calm to your STRESS! God Bless, it will be ok.
TODAY, just try to enjoy your day!
I am not doing well with the weight either, but I know that when I stress myself, it just leads to depression and eating. So, I am trying to do what I have just told you. Let's give it a try together.
1449 days ago
Hang in there, it sounds like you know what may help and have a plan in place. One day at a time. DO your best and it will work out eventually!
1450 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.