Tag: intermittent-fasting

Posted in Encouragement/Motivation, Food Stuff, intermittent-fasting

Lettuce Entertain You!

Posted on by HeatherLynn

Salads are a great addition for the journey to a healthier lifestyle. They are versatile and varied and nutritious if you choose the right ingredients and practice portion control.  The heart of every good salad is based on the greens you choose.    

Most people conjure up visions of salads where the Iceberg Lettuce is the base.   Iceberg lettuce has gotten a bit of a bad reputation with claims that it has no nutritional value and I, like countless others, bought into this rumor.      

An amazing sale on bagged “garden salad” caught my eye.   I noted the star of the show was Iceberg lettuce and it just burned me that they (whoever “they” are) were offering discounts on food that would do nothing for me.   It prompted me to do a bit of research, and I was surprised to find that I had been misled!   Iceberg lettuce is reasonable and nutritious!    

Nutritionally, it provides essential vitamins such as Vitamin A, Vitamin K, and Vitamin C, contributing to eye health, blood clotting, and immune function. 

Iceberg lettuce also contains beneficial minerals like potassium and calcium, which support heart health and strong bones.     

I’ll stop hating on Iceberg lettuce, for sure.   

There are some other greens to add to your mix.  I like to mix and match to keep my body guessing at what I’m going to throw at it next.  

  1. Raw Spinach  –  a great way to boost up your iron  
  1. Raw Beet Greens –  vitamin A  and vitamin K 
  1. Raw Swiss Chard  –  tvitamin A and vitamin C 
  1. Raw Dandilion Greens – high in calcium, iron, and prebiotic fiber & vitamin C  
  1. Raw Mustard Greens  – a bit of Folate, vitamin C and vitamin K 
  1. Raw Collard Greens  – Vitamin K, Vitamin C, and a small amount of E 
  1. Raw WaterCress – Vitamin K and Vitamin C 
  1. Raw Romaine – Vitamin K and Vitamin A 
  1. Raw Leaf Lettuce – Vitamin A 

As you’ll note, there are two vitamins that seem to be present in nearly all forms of the lettuce family.  Vitamin A & K 

Why you need Vitamin A –   

Vitamin A is essential in your Vision health, aids in Immune Function & Reproductive health, assists in Cell growth and development and is a workhorse for your skin health. 

Why you need Vitamin K –  

Vitamin K is important to contribute to blood clotting and is a major star when it comes to your bone health.   

You cannot choose a “wrong” combination of the lettuce family.  However, do not live on salad alone.  This is only a supplement to healthy journey you’ve chosen.  Continue to make wise decisions and eat mindfully!  

Posted in Emotional Well-Being, intermittent-fasting

I am my own Enemy

Posted on by HeatherLynn

Does Fasting Work?   That’s the one question I am asked frequently.  My answer… its the ONLY thing that has worked for me.   I have tried many variations of fad diets, portion control and calorie counting, and it all ended with me being frustrated.  Honestly, even the Intermittent Fasting brought me to the point of frustration, and I had to sit down and have a hard look at things. 

All my life I have identified as the “fat girl”, the “chubby woman”, the girl with love handles and jiggly thighs.   That’s who I know and that is who society knows.  I am accustomed to a certain way of deference from others… subtle judging glances as I fill my grocery cart,  not so subtle stares as I chuff by in my shorts that insist on riding up the inside of my thighs forcing me to do the awkward pull and leg shake to fix the problem.  I admit, I am most likely only imagining most of this, people are very self-absorbed and have no interest in those around them while in public.   However, being out there, I have always been very aware of how large I am.    It’s like the times I’ve gone in the woman’s section to look at clothes and I just “knew” the women there were asking themselves why I thought I was going to find anything at all that would fit me in that section.  I was up here in the first class, and I needed to get my rotund butt back over to lower-class where the sold the clothes by square foot.   

I dropped 80lbs.  People were smiling more at me.   I was getting appreciative looks and direct eye-contact.    My cart had fresh veggies and fruits in it and not a single item of junk food or sugar.   I was still very aware of being out there, but now it felt amazing!  I was lighter and moving quicker and it was like being on a sort of natural high.    I was actually achieving a goal I had only dreamed of for decades!  

Then the self-saboteur came knocking.    She looks like me, the “old” me.   She told me things like, “Its cool to back off on the fasting a bit now, you got this” and she would look at the clock and shrug, “two scoops of ice cream at 9 pm isn’t going to kill you”.    I was oblivious to her tactics, I still felt good, although I admit my energy wasn’t quite the same.  Then I was watching more tv and finding excuses to sit down rather than get up and move around.    My weight loss stopped.   It went beyond a plateau, it came to a screeching halt, tires squealing.    I gave half-hearted attempts to return to my patterns but my “get up and go” was gone.     Jumping into the mix came a back injury, an excuse not to move much, but also a discovery that when i am in severe pain, I EAT.    

I wasn’t gaining, but I wasn’t losing.   Ten months down the road and I hurt my shoulder.  More pain and realization that things are not going my way at all.   This time I sat down and had a chat with my doctor.   It was obvious that I had lost my motivation and in our discussion we both agreed that I had sabotaged myself.    The question is WHY???   I don’t have the full answer, not yet.   I’m still working on that part.   I think part of it is that I suddenly didn’t know my part anymore.   After decades of being the “fat girl” , I wasn’ t her any longer and it threw me for a curve.    That’s something I’ll need to work on. 

In the meantime,  I am back on track with my Intermittent Fasting.   My doctor visit was the motivation I needed to get me back.   I don’t want to go back to where I was.  The only option is to pick myself up and keep moving forward.  

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Posted in Encouragement/Motivation, Food Stuff, intermittent-fasting

Exploring the Carnivore

Posted on by HeatherLynn

A plateau is, no doubt, one of the most frustrating blockers in this journey of a better lifestyle.   I began to doubt myself and I felt old habits trying to creep back in as week after week nothing seemed to change.  The weeks turned to months and the numbers on the scale have refused to move.  I know my motivation is lacking, my hunger pangs are winning, and my self-esteem appears to dip down to those self-sabotaging moments that held me back for years.     

This must stop.  My brother reached out to me, having the same problem.  He has been plateaued for a full year.   He grew weary of it and did something about it instead of lamenting about the frustration.    He embarked on a side journey of a Carnivore diet combined with the intermittent fasting.    If anyone needs an inspiring talk, my brother is the one to speak with.  His scale is moving again, and the hopefulness has come back into his voice.   The daily text messages I get are all encouraging me to explore this method myself.   I’m going to let history repeat itself and I’m going to take his advice and dive headfirst and give it a go.   

Today is Day One.    

I spent a good portion of my morning reading up on the Carnivore diet and I have doubts, mostly because I am a lover of fruits and vegetables and this diet does not include those.  It’s an elimination diet with claims to help with weight loss, improve mental clarity, reduce inflammation, improve digestion and increase energy levels.     

The basic foods you get to consume include animal proteins, fatty cuts of meat, organ meats, fish and seafood, eggs and full-fat dairy products.      

The foods you are avoiding include plant-based foods, grains and cereals, legumes and beans, processed foods, sugars and sweeteners, and alcohol.    

I encourage you to read up on this :  The Beginner’s Guide to the Carnivore Diet – Carnivore Keto Secrets   This site is very thorough in detail, and you’ll have a good deal of information if you decide you wish to give this a try.    

I do know that due to my love of fruits and vegetables, this is not a diet that I will stay on for a great length of time. Especially given the time of year when all the best berries are coming into season.   I will most likely alternate this along with a plant-based diet to ensure I am getting all the nutrients my body needs.   I am not the same as my brother.  Our genders alone dictate that we will lose weight differently. Our age makes a profound difference as well.  He is exploring the needs of man entering his 50’s and I am tending the needs of woman mid-50’s in the middle of menopause.   Our results will be different, but the point of this exercise is to break the plateau.    

Would you give up fruits and veggies for a month to break your plateau?  

Drop a comment below and let me know what your thoughts are!  

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Posted in Emotional Well-Being, Encouragement/Motivation

2025 The Pilgrimage Continues

Posted on by HeatherLynn

It is the final day of the year marking the end of one of the many legs of the journey to happier, healthier lifestyle.   To say it has been fraught with mishaps and complications would be dead-on accurate.   This journey, like life itself, will never be problem free and I accept that.  The unexpected will happen, the diversions, the temptations, the doubts and misgivings.   All that matters is that I have emerged at this end better than what I plunged in at!  

I am looking forward to continuing this journey.  Can I still call it a journey or is it something more epic now?  Should I call it more a like a personal pilgrimage?  Whatever I refer to this as, it is certainly a new way of life.     

What does the next twelve months have in store for me?  I honestly cannot tell you.   I can share with you my hopes, my goals, my intentions, and then life is going to step in and let me know what really is going to happen.   I accept that, this is why I do not make New Year’s Resolutions.   I understand there are just too many variables in my life that can throw me off track.  

This is what I’ll do :

  1. Recognize my weaknesses –   when I travel/visit relatives/ social gatherings   I have a lot of trouble staying on point with my eating habits.    I also found that I like to bake, but cannot resist the temptation of testing my results so I need to refrain from that activity.    
  1. Keep my Focus –   remind myself daily the reasoning behind my journey and the way I feel now verses the way I felt before starting.   
  1. Use the Apps – there are apps to help with Fasting, Tracking Exercise, Logging Food, and nearly anything you can think of.  USE THEM RELIGIOUSLY 
  1. Exercise at minimum 15-20 minutes a day.   This means a brisk walk if nothing else.   You should be trying to do more a few times a week, but the daily 15 is better than nothing at all.    
  1. Adhere to your schedule –  I drifted from my fasting schedule a few times and I’ve paid the price with a stubborn plateau.   Stick to your schedule.  
  1. Don’t let other people’s bad habits take you off course. –   If you live with someone who isn’t 100% supportive,  that is on them.   Stick to your guns and if they wish to eat and practice habits that do not coincide with your journey, do not enable them by getting them their “fixes” { junk food; processed food; candy; etc }  
  1. Look in the mirror every morning and give yourself a smile and say “Good Morning! Let’s do this! “  

HAPPY NEW YEAR!  

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Posted in Emotional Well-Being, Just a Thought

Learning to Redress Yourself

Posted on by HeatherLynn

At one point in the past, I was pushing past 400lb. mark on the scale, which meant that my clothing was not only plus-sized, but it was also super-plus-sized to accommodate the extra bulges.     I have wardrobe of clothing which reflects this very fact.    This brings me to the dilemma I now face.

My clothing is no longer suitable for the body I have now.    I’ve dropped a significant amount of weight and gone down several sizes.  This equals out to every piece of clothing I own looking baggy and unkempt when I put it on.  Shirts fall off my shoulders, pants constantly slip from my hips.  What continues to surprise me is when I pull a shirt from the realms of the dresser.  Those dark depths contain the shirts I liked but they were simply not big enough for me and I was unwilling to toss them.   I put them on now and they drape across me like a hastily hung blanket in the window.   It’s a refreshing surprise and one I am secretly loving every time it happens.     Motivation comes in all forms!

However, I had no choice but to return to the stores to rebuild a new wardrobe.

It started about four months ago, my rebuilding phase.  I held it off until then, knowing that I was still on my journey and numbers and sizes can still change.   I was clueless on my size at this point, so I decided a trip to Lane Bryant for new undergarments would be my first stop.   The ladies there took my measurements and let me know that I had indeed lost inches around the waistline, but my chest stubbornly remained the same robust size it had been for years.     With this information, I went to the local Walmart and bought a pair of inexpensive jeans, and I hit up Amazon for a few t-shirts.   It was summertime and those were the basic items that could get me by.   

What I am learning as I continue my journey is this, when it comes to your wardrobe:

1. Assess your current wardrobe. Put aside all clothing you know is way too big on you now.  Donate it or sell it.  Get it out of the house and make it so it is no longer an option.  We don’t save the close in case we get big again.  We are NOT going back.     Personally, I am hanging on to my jackets and hoodies, and a few heavier shirts for the Winter so I can layer properly.   

2. Choose correctly sized undergarments. I’m sure there is a scientific reason to do this, but I say do it because its far more comfortable.   Saggy underwear is uncomfortable and feels weird, a bra that is too big will make your shirts look lumpy.   Besides, new undergarments always make you feel good.

3. Grab essentials and staple pieces. Get a few things that will get you by.  A couple pairs of jeans, a few t-shirts, a nice dress shirt or two.   You’re still on your journey and clothing costs no matter what size you are.

4.  Look for sales.  Especially this time of the year.   Frequent the thrift shops and the discount stores.  You do not need to be spending hard earned money on clothing that is only going to be used for your transitioning period.   

5. Congratulate yourself for a job well done, but don’t stop moving, this is now your life!

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Posted in Emotional Well-Being, Encouragement/Motivation, Food Stuff

Self-Destruction and Re-Learning

Posted on by HeatherLynn

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!

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Posted in Food Stuff

Winter Foraging

Posted on by HeatherLynn

The days of Winter will soon be upon us and with it comes the days of naturally reaching for those foods that make us feel all warm and cozy. Who wants a salad when there’s chili and beef stew?? I liken us to bears this time of year; we forage like we will be scarce of food for several months. Honestly, I’m sure with a bit of research we’d find that its hard coded in our DNA to behave in this fashion!
However, we are not bears and we do have access to food more readily than our forefathers did. It is for these reason that we have every opportunity to stay on track during the colder months.

  1. Keep adding protein to your diet! Beans and beef are in chili, so there’s protein there! I never said chili was bad; I am saying that like all things, you must practice portion control and mindful eating. A high-protein diet can make you feel fuller, boost your metabolism, and reduce your appetite.
  2. Those whole, single-ingredient foods should be a priority. To clarify, Whole Foods are either not processed or minimally processed. The list includes fresh fruits and vegetables, whole grains (oats, brown rice and barley), nuts, beans, fish, and eggs. Devouring these types of foods is associated with a lower risk of cancer, type 2 diabetes, heart disease and stroke.
    The are naturally very filling and provides your body with the essential nutrients it needs to function properly.
  3. Go easy on the processed foods. Frozen meals (yes, the frozen pot pies that are easy and delicious), boxed products, and canned items. Generally, these have the least amount of healthy ingredients and the higher number of calories, fat, salt and added sugars.
  4. Fast-Food. Limit it to once a week if you absolutely cannot live without it. In all truth, its better to skip it all together, there is very little healthy about fast food and the cost is ridiculous.
  5. Watch your sauces and dips and dressings! Those little amounts make a difference! Take the time to measure them out if you are uncertain about how much you are using. I was surprised to find that 2 tablespoons of dressing was more than enough for my salads.
  6. Practice Mindful eating like your life depends on it! ( sort of does ). These months are filled with food that is comforting. Foods that are comforting are filled with calories, starches, sugars, salts and the sense of… comfort!
  7. Don’t forget to throw in some exercise. Instead of sitting down when you get home from work, immediately do something that is active. Walking the dog, talk a walk, do a dance session with YouTube video, go to the gym, catch up on some cleaning… Just donate at least 30 minutes of your day to movement.
  8. As always, drink that water! Its not as easy in the colder months, but it still has to happen. Aim for at least four tall glasses a day. I know the recommendation is higher, but we do baby steps in my world!
Posted in Emotional Well-Being, Encouragement/Motivation

Getting Back on Track

Posted on by HeatherLynn

Autumn is a great time of the year… it is also the marker for when I tend to struggle the hardest with my ability to stay focused on my journey.   There are Fall Festivals everywhere, and at those festivals you will find loads of yummy-not-good-healthy-choice foods.   I’m weak when it comes to corndogs, funnel cakes and cotton candy.  
There’s also this instinctive nature of mine to start foraging and stocking up for the coming colder months.  Like a bear, I want to start eating the heavier calorie dense foods to sustain me.    Squash and rice are great, but they must be taken in smaller portions than my cravings want.   Topping the list of things are my weekend excursions to see family.   No matter how well I plan, no matter how good my intentions, when I am around family I tend to relax more, and I eat more in the name of “having some fun” as well as imbibing in the alcoholic beverage.   

Add these things up and you have a girl who is struggling to stay on track.  This journey is only 20% diet, 10% exercise and, I daresay, 70% mental.   You must dig deep and find that self-control.  I look in the mirror and now I have a bit of stress that if I fall too far, I will reverse everything I have accomplished.   I can come up with numerous reasons why I am struggling, but let’s be honest, that is all they really are.   Justifying my inability to have a little self-control. 

To get back on track, I have set a loose plan. 

#1 – Remove the 3 bags of candies I purchased on a whim and take them anywhere but where I can get to them.   It was a stupid impulse purchase and knowing they are there is detrimental to me.

#2 – Remind myself that one year ago I was just starting out and was able to do this.  Get back in that mindset by setting up some prepared meals and drinking more water.

#3 – Stick to my Fasting hours like it is a life-or-death decision.   If I convince myself that breaking the fast will hurt me physically, that will help.   (you would be surprised how easy it is to convince yourself of things)

#4 – KEEP BUSY physically.    When I’m busy with things that require lots of movement of my body, I tend to forget about food.   The idea here is that I’m not bored and I’m getting exercise.

#5- Go play Golf.   I just bought a used set of clubs.   I don’t know how to play golf well; in fact, I am terrible at it.   Its excellent exercise and I’ll be outside on a course well away from temptations. 

Of course I will continue my rules of Intermittent Fasting, more protein, less carbs.   I will also attempt my first dip into the pool of Prolonged Fasting, perhaps just a 24 hour fast to get a feel for it. 

Regardless of what I do, the important thing is that I am being proactive and not just letting my old habits slide in and take over.   That person no longer exists. 

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Posted in intermittent-fasting

Prolonged Fasting – the 24 Hour Fast

Posted on by HeatherLynn

Prolonged/Extended Fasting varies, but typically it will span a period of 24 hours to a week.  If you are doing the 24 hours fast, you should allow a day or two of rest between the Prolonged Fasting periods. 

During the fasting time, the body transitions from using glucose as a primary energy source to the state of ketosis, the burning of stored fats.

One of the key benefits of Prolonged Fasting is the promotion of autophagy.  This is the body’s process of removing damaged cells and generating new ones.  It is also believed to stimulate stem cell production The process is essential for maintaining cellular health and preventing diseases. The increase in cellular cleanup activities also is beneficial for anti-aging. 

Other benefits include a reduction in inflammation, improved cardiovascular health, lower risk of insulin resistance, better blood sugar control, improve cholesterol and triglycerides levels, fat loss and weight loss.

What to eat Before and After the 24-Hour Fast:

To promote the ketosis and stem cell health, you should choose nourishing, nutrient-dense whole foods.   Fatty meats, bone broth, organ meats, full-fat cheese, and low-carb vegetables.  

Doing a 24 hour Fast:

A 24 hour fast typically will begin at sundown on the first day and will end at the same time the following day.  However, you are free to choose your start time to fit your own schedule.     It is important to note that linking your fasting period with circadian rhythms will work well with the metabolic processes in your body that are governed by natural light and dark cycles.   This is the reason most will choose the Sundown start time.

Obviously, you cannot eat food, candy, etc. while on the fast, but you can have beverages.  The choices are limited to water, mineral water, seltzer water, black coffee, or tea.    NO SODA

As an Intermittent Faster, you are familiar with at the 16–18-hour mark being the time that you would “break the fast”.  This will be your rough patch, but keeping physically active and busy will help you overcome the hump.   

After restricting your calories for 12-36 hours your body begins breaking down fatty acids into energy molecules called ketones.   That’s what they are all talking about when they say “State of Ketosis”.   As you hit your 16-hour mark, your body activates a process of cellular repair called the autophagy.   Not only is autophagy taking away the damaged and old cells, but it is also removing infectious and toxic bacteria and viruses.     This is most likely the reason you are not willing to eat when you have a stomach virus, your body is forcing its only self-repair mode.

One response to “Prolonged Fasting – the 24 Hour Fast”

  1. aliyaanemily82 Avatar
    aliyaanemily82

    wow!! 77Getting Back on Track

    Liked by 1 person

    Reply

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Posted in Encouragement/Motivation, intermittent-fasting

The Dreaded Plateau

Posted on by HeatherLynn

I’m doing everything the same, but the scale stopped moving! We have all been there and it will happen. It’s known as the “Plateau” and its quite frustrating!
The Plateau is not the end of your journey, it is merely a sign that you need to change things up because your body has acclimated to your new routine. There are a few things you can do to break that plateau and see those numbers start to move on the scale again.

  1. Change up your Fasting schedule.
    a. Take a pause from your regular scheduled program and skip a day or two or you can do a 24 hour fast, or change the hours in which you fast. Just do something to change it up.
  2. Alter the foods you eating
    a. Increase the fruits and vegetables
    b. Lean proteins
    c. Fish twice a week
    d. Avoid the fatty, deep fried foods
    e. Be mindful of your condiments – they have a lot of calories!
  3. Adjust your portions
    a. If you are not portion controlling – start doing it
    b. If you are already portion mindful, adjust the portions. Tighten the carbs and expand the leafy greens.
  4. Log your food
    a. Track your food intake – Visualization of what you consume is eye-opening!
    i. Include the “tiny tastes”
    ii. Include candy, cough drops, sugared drinks
  5. Be honest about your weekends
    a. Had a few drinks – those have calories
    b. Splurge on the dinner out with friends – more calories
  6. Add extra movement
    a. Park at the far end of the parking lot
    b. Take the stairs instead of the elevator
    c. Push mow instead of using the riding lawnmower
    d. Return your cart to furthest cart stall from your vehicle
    e. Go into the store instead of grocery pickup
  7. Increase exercise
    a. Go for a ten-minute walk
    b. Jump on YouTube and find a Yoga tutorial to follow along with
    c. Have a bike ride
    d. Do a few laps around the aisles at your everyday essentials store, or the home improvement store. Those places are big!
    These seven things can and will assist you in breaking that plateau. Be mindful that you will need to do this every time your body adjusts to your new routine. Our bodies are amazing at adapting to what we do! You don’t have to wait for the Plateau to show up to make changes, you can do it whenever you feel things are getting too routine and dull. Keeping things fresh and new will help your motivation stay positive.
    Best of success to you as you climb over the plateau and continue your journey!

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