Tag: diet-plateau

I’ve been stuck on this barren plateau for nearly two months. Its frustrating and disenheartening, but I’m the queen of self-sabotage. I’ve cheated on myself several times. I ate outside my eating window. I ate things that I knew were not healthy for me and I over indulged. I didn’t exercise willpower at the store and I doubled up on portions when I knew I should have had one. I have no excuses. I could try and justify it but those who know me would see right through the veil of disguise. I have only myself to blame. I am responsible for my actions.

Knowing this, I must start over.. How shall I do this? The hard way, of course. Re-learn the basics.

1. Cut back on carbs
   Yes. Cut back on carbs right as Carb-Season hits. Such an easy thing to do for a girl that loves bread and pasta and potatoes. This is where the willpower is needed but often lacking.
2. Increase exercise frequency or intensity.
   Time Change. It doesn’t matter that you gained an extra hour of sleep, it does not help because it takes at least three days for your body to figure it out. In the meantime, its dark when you get home from work. Exercise feels “wrong” when its dark, I don’t know why, it just does. Your motivation wanes with the daylight. This is when you must push yourself and find that inner strength to go to the gym or do that extra 15 minutes of exercise in your living room. Every little bit helps.
3. Track everything you eat
   Every piece of stolen Halloween candy, every time you do a “This once won’t matter”; every taste test when you’re cooking; it all adds up. Tracking is a major pain and using the available apps helps! It does help you visualize how much you are consuming.
4. Don’t skimp on protein
   This is unwaveringly true. Protein sustains you for a long time and you do not get hungry near as quickly as if you had just filled up on vegetables alone. Proeins also boosts your metabolic rate which translates into calorie burning. Eat some chicken, eat some beans, treat yourself to some steak!
5. Manage Stress
   This is the most difficult of all. Stress comes in many forms. Family issues, work issues, personal, and even national. Many of us handle this by eating. Its a normal response, but its one that has to be controlled, especially when you have chosen to lead a healthier lifestyle. Make sure your snacks are healthy, stay within your portion size, and if you are intermittent fasting, do not stray outside of your eating hours.
6. Avoid Alcohol.
   During the holiday season. Okay, it is sound advice, after all, alcohol packs a lot of calories, it loosens inhibitions which may lead you to overindulging, and it can suppress fat burning. I personally found that with the weight-loss, I also have no idea what my alcohol tolerance is. If you do drink, limit yourself to one or two and switch out to water.
7. Eat more fiber.
   Perfect time of the year for the hot cereals like Oatmeal and Cream of Wheat. There are many other sources of fiber as well. Chickpeas, barley, broccoli, and kidney beans just to name a few. The fiber fills you up and helps with your digestive track.
8. Drink water, coffee, or tea
   If you are intermittent fasting, you are already doing this. Remember to avoid the creamers and sugars – this includes the fun flavored black coffees. Stick with Columbian Roasts or Jamacian Blends. Green teas are particular good to drink but don’t shy away from the black teas, they are just as tasty. Water is always your first option. Its fine to drink seltzer water, but check the calories on the can first. I’ve found that some companies produce both water without sweeteners and no calories, and they also produce water that has sweetener and run anywhere from 5 to 10 calories a serving. If its sweet and has a calorie, its going to break your fast.
9. Get plenty of sleep
   This is difficult. Time change messes with your biorhythm to start you off. Then there are the fluctuating temperatures that cause sinus issues and often difficulting breathing at night. The cold virus can run you down quick. Set yourself a bedtime just like you had to do when you were a kid, and stick to it. If possible, take a nap during the day, but no longer than an hour. Have a cup of Chamomile tea before bed to relax you, or a nice warm bath. Stay off of your social media an hour before bedtime to avoid stimulating your senses.
10. The scale is a dirty liar
    One morning it tells you that you’ve lost 3lbs.; the next day it tells you you’ve gained 5lbs. It is not a reliable source of information when it comes to your weight loss. The way your clothes are fitting is a good indicator. The way people respond to you, the compliments you get, your overall attitude… all good signs that you are on the right path. The scale is just a tool and should only be brought out once a week as a guideline.

Don’t feel guilty about what has lead you to this point. Brush yourself off and go forward. All is not lost, you merely stumbled in the road. YOU GOT THIS!