Haven't been here in a while. Need a shoulder to cry on...NO, bawl my eyes out, on!
Do you track your food? Sometimes it turns out we are eating more then we think. A bite or 2 here, a taste there and it adds up. A tablespoon of PB is about 100 calories and sometimes our tablespoons are kinda generous.
There is a thread here that people post their daily food plan on. It helps to see what others are doing and maybe get some feedback on how you are doing.
There is a thread here that people post their daily food plan on. It helps to see what others are doing and maybe get some feedback on how you are doing.
WLS 10/28/2002 Revision 7/23/2010
High Weight (2002) 240 Revision Weight (2010) 220 Current Weight 115.
You are in a tough situation - a long stall, although not uncommon, very frustrating. It is usually telling your body that you need to change something - your body gets used to the same routine or you aren't giving it enough protein and or calories and it goes into starvation mode, so you stop losing. It sounds strange but if you increase your calories and increase your protein, you will start to lose weight again. Also, many people think they can't eat carbs - you need carbs. Fruits and vegetables are essential and even one starch a day or every few days isn't going to hurt you. Just try not to have white starches - use whole grain breads, a sweet potato, brown rice, or whole wheat pasta - just make sure you have it with protein.
The most essential thing to do to increase your metabolism, maintain a constant blood sugar level to avoid spikes and dips, and to decrease hunger is to eat 5 to 6 small meals per day. These meals should all be high protein, low carb and low fat. You want to get atleast 90 grams of protein by 6months out and eat every 2 - 3 hours.
If you do this, you will start to lose again. Do worry that you can't exercise much - I couldnt' either due to multiple medical problems including pain and I lost anyway - maybe slower but I got to goal and then some. You might look into a local water aerobics programs - that can be good on the joints.
The most essential thing to do to increase your metabolism, maintain a constant blood sugar level to avoid spikes and dips, and to decrease hunger is to eat 5 to 6 small meals per day. These meals should all be high protein, low carb and low fat. You want to get atleast 90 grams of protein by 6months out and eat every 2 - 3 hours.
If you do this, you will start to lose again. Do worry that you can't exercise much - I couldnt' either due to multiple medical problems including pain and I lost anyway - maybe slower but I got to goal and then some. You might look into a local water aerobics programs - that can be good on the joints.
Take a deep breath, let it go and then be willing to re-examine everything. You may think that you're 100% on plan but there is usually always ways to improve it. We get so invested in the idea of doing things right that sometimes we can get defensive and protective and miss when we would be doing something better.
Measure every ingredient of everything you cook and write it all down. Like Ladytazz says, sometimes a tablespoon of pb starts to get generous. Do this for two weeks and make sure you have a really real picture of what you are eating. Don't eyeball or guestimate the amounts, use actual measuring cups and spoons. Many of us have a kind of cognitive distortion that leads us to misestimates portion sizes. Keep your calories to 1200 or less. At six months, I was still mostly doing 800 cals a day and just recently in month 8 moved up to 1000.
After two weeks of a full inventory, maybe you will start to lose again. If not, have a look at the distribution of your food. Are you taking in enough of each subtype of food? 40-30-30 is the optimal distribution but many of us don't get there. I found I was more like 55-30-15 (protein, carbs, fat) for a long time, and that I lost more reliably when I took in a little more % of fat and made a better balance.
If that doesn't work, or there's no opportunity to improve, try 1-2 weeks of upping your calories (making good choices, of course) to the 1600 cal range and then come back down.
Something in all of this process will get you moving again.
You can do this - Good luck.
Measure every ingredient of everything you cook and write it all down. Like Ladytazz says, sometimes a tablespoon of pb starts to get generous. Do this for two weeks and make sure you have a really real picture of what you are eating. Don't eyeball or guestimate the amounts, use actual measuring cups and spoons. Many of us have a kind of cognitive distortion that leads us to misestimates portion sizes. Keep your calories to 1200 or less. At six months, I was still mostly doing 800 cals a day and just recently in month 8 moved up to 1000.
After two weeks of a full inventory, maybe you will start to lose again. If not, have a look at the distribution of your food. Are you taking in enough of each subtype of food? 40-30-30 is the optimal distribution but many of us don't get there. I found I was more like 55-30-15 (protein, carbs, fat) for a long time, and that I lost more reliably when I took in a little more % of fat and made a better balance.
If that doesn't work, or there's no opportunity to improve, try 1-2 weeks of upping your calories (making good choices, of course) to the 1600 cal range and then come back down.
Something in all of this process will get you moving again.
You can do this - Good luck.
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