Breaking Through The Plateaus
Hey everyone!
I wanted to share what I've been doing. I only had one plateau and that was during week 3, right before I got into the gym. I've been losing consistently ever since.
Here's a few things I do to try and ward off "stalls":
1. I never eat the same foods at the same times each day. If I have a protein shake for breakfast one day, the next day I have one for lunch, and the next day I have one for dinner and just repeat. I don't want my body getting used to any type of eating pattern.
2. I get ALL of my protein. No less than 70G a day and I shoot for 80-90. I
see so many people complaining about protein shakes, but I actually LOVE them. I was a huge fan of chocolate milk before and it seems like getting to drink chocolate protein shakes every day is a dream. I look forward to them. I'm a chocolate FIEND. I drink either GNC Total Lean swiss chocolate shakes (170 cals, 25G protein, and 6g carbs), EAS carb advantage chocolate (170 cals, 17g Protein, 4 carbs), or Muscle Milk in chocolate or malt (220 calories, 25G protein, I forget the carbs, but they're low).
3. I take my food with me wherever I go and I pack only what I plan to eat. Glad makes these small round 3oz containers and I use those to pack my food. If it doesn't fit in there, it won't be eaten. Period. When I go out to eat, I order soup or chili or some kind of sandwich that can be taken home. It is rare that I eat out though.
4. I love beans/peas!! Beans/peas are high in protein, decent source of fiber, and low in calories. I preferSylvia's field peas and snaps, black eyed peas, black beans, and pinto beans. I will eat these before I eat meat.
5. I hit the gym 4 x a week. Every time I do something different. I never repeat the same workout. 1 day cardio is a dance clas, 1 day cardio is an hour of lap swimming, 1 day is an hour of running in the pool, 1 day is the elliptical. I lift weights twice a week, on the days I'm not swimming. The other 3 days, I walk extra on my commute to work. I try to clock in 3 miles on those days. Swimming is, by far, the best exercise you can do. If you can't swim, running in the pool is just as effective, especially for those who are bottom-heavy.
6. Every 4-5th week, I don't exercise. I only exercise 3-4 weeks a month. Why? My body needs rest and time to recover and it gives my muscles a break. Then, when I start up again, it's like a shock to my body and revs up the weight loss again.
7. I eat my carbs in the evening. Face it, we're going to eat SOME carbs. For whatever reason, my body seems to process them better later in the day. I think it's also ok to have more than 50 carbs a day every now and then. In fact, I find that on the days where I allow myself some Cheeze Its (my fav) or some Wheat Thins, the scale moves more the next day. Weird, but whatever.
8. I eat a spoonful of ice cream every. single. day. Yup. EVERY day. If I deprive myself of one of the few things I absolutely love, I run the risk of totally pigging out on it one day which is counterproductive. 1 spoonful a day and I'm satisfied and content.
9. I eat GOOD fats. We need fat. If we dont get it, our body stores it. I add olive oil to my foods that I cook. I eat small amounts of peanut butter and avocado. I don't fear fats anymore because I know its impossible now for me to consume the amounts I used to. I also focus on the healthy fats.I haven't touched a single piece of fried food outside of one Wendy's french fry around week 5. It was delicious, but that was it. ONE.
10. I diversify my fluids. I was never a big beverage drinker to begin with, so drinking a large amt of anything is hard for me. I drink Propel zero, low cal gatorade, herbal tea, diet snapple, and Starbucks unsweetened passion tea is my new favorite drink. 0 calories and delish with a couple of packets of splenda!!!! Its too hard for me to drink straigh****er, so I don't force myself.
Just some things I've been doing. Maybe they can help you.
I wanted to share what I've been doing. I only had one plateau and that was during week 3, right before I got into the gym. I've been losing consistently ever since.
Here's a few things I do to try and ward off "stalls":
1. I never eat the same foods at the same times each day. If I have a protein shake for breakfast one day, the next day I have one for lunch, and the next day I have one for dinner and just repeat. I don't want my body getting used to any type of eating pattern.
2. I get ALL of my protein. No less than 70G a day and I shoot for 80-90. I
see so many people complaining about protein shakes, but I actually LOVE them. I was a huge fan of chocolate milk before and it seems like getting to drink chocolate protein shakes every day is a dream. I look forward to them. I'm a chocolate FIEND. I drink either GNC Total Lean swiss chocolate shakes (170 cals, 25G protein, and 6g carbs), EAS carb advantage chocolate (170 cals, 17g Protein, 4 carbs), or Muscle Milk in chocolate or malt (220 calories, 25G protein, I forget the carbs, but they're low).
3. I take my food with me wherever I go and I pack only what I plan to eat. Glad makes these small round 3oz containers and I use those to pack my food. If it doesn't fit in there, it won't be eaten. Period. When I go out to eat, I order soup or chili or some kind of sandwich that can be taken home. It is rare that I eat out though.
4. I love beans/peas!! Beans/peas are high in protein, decent source of fiber, and low in calories. I preferSylvia's field peas and snaps, black eyed peas, black beans, and pinto beans. I will eat these before I eat meat.
5. I hit the gym 4 x a week. Every time I do something different. I never repeat the same workout. 1 day cardio is a dance clas, 1 day cardio is an hour of lap swimming, 1 day is an hour of running in the pool, 1 day is the elliptical. I lift weights twice a week, on the days I'm not swimming. The other 3 days, I walk extra on my commute to work. I try to clock in 3 miles on those days. Swimming is, by far, the best exercise you can do. If you can't swim, running in the pool is just as effective, especially for those who are bottom-heavy.
6. Every 4-5th week, I don't exercise. I only exercise 3-4 weeks a month. Why? My body needs rest and time to recover and it gives my muscles a break. Then, when I start up again, it's like a shock to my body and revs up the weight loss again.
7. I eat my carbs in the evening. Face it, we're going to eat SOME carbs. For whatever reason, my body seems to process them better later in the day. I think it's also ok to have more than 50 carbs a day every now and then. In fact, I find that on the days where I allow myself some Cheeze Its (my fav) or some Wheat Thins, the scale moves more the next day. Weird, but whatever.
8. I eat a spoonful of ice cream every. single. day. Yup. EVERY day. If I deprive myself of one of the few things I absolutely love, I run the risk of totally pigging out on it one day which is counterproductive. 1 spoonful a day and I'm satisfied and content.
9. I eat GOOD fats. We need fat. If we dont get it, our body stores it. I add olive oil to my foods that I cook. I eat small amounts of peanut butter and avocado. I don't fear fats anymore because I know its impossible now for me to consume the amounts I used to. I also focus on the healthy fats.I haven't touched a single piece of fried food outside of one Wendy's french fry around week 5. It was delicious, but that was it. ONE.
10. I diversify my fluids. I was never a big beverage drinker to begin with, so drinking a large amt of anything is hard for me. I drink Propel zero, low cal gatorade, herbal tea, diet snapple, and Starbucks unsweetened passion tea is my new favorite drink. 0 calories and delish with a couple of packets of splenda!!!! Its too hard for me to drink straigh****er, so I don't force myself.
Just some things I've been doing. Maybe they can help you.
SW: 364 Surgery Date: 6.21.11 *VSG* LifeOfANappyHeadedFatChic.tumblr.com
I have been terrible about checking in and keeping up on OH so just now seeing your post. You seem like you have such a good plan and stick with it so well. Great job! I am working on it. I don't do horribly, but know I can ALWAYS make improvements. Hope to "grow up" and be just like you and stick to the guns more! Congratulations! 
"When you know better, you do better." ~Maya Angelou~
BW 334.4 / CW: 227 / GW 180
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Never knew of this page!! RNY 6/21/11, down 162lbs and had LBL and BL
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