I am finding that I am remembering more and more every day how to be healthy. This morning I woke relatively easily. After a healthy breakfast of a hard boiled egg, turkey sausage, and an orange I felt energized and ready for my day. Hoping I stick to it this time. Last year was a big flop.
What is a plateau?
It is a period of time in which a person does not lose weight, despite valiant efforts to diet and advance their fitness. They may be confused as to why the scale refuses to budge; however, plateaus are perfectly normal and to be expected, so freight not.
What causes plateaus?
- WATER — Your fat cells, which have been emptied through diet and exercise, may begin to fill with water instead of completely breaking down. This is the most common reason why people often lose weight in stages (or “drop big” randomly), rather than linearly.
- METABOLISM — As you lose muscle, which is common when losing weight, your metabolism slows in order for the body to reach a new equilibrium.
- OVERTRAINING — Many of the benefits of regular exercise are reaped while the body is at rest. Make sure that you are giving the body adequate time to repair itself between activities.
What are some methods to overcome a plateau?
- FITNESS PLAN — Make sure that your exercise activities are varied enough to provide a challenge. Rev it up! Including strength training and interval cardio training may be beneficial to your work out plan, if you haven’t included those already. Most importantly, increase resistance or difficulty every few weeks when things start to feel too easy or routine.
- CALORIES — Reassess your caloric intake. You may need to reduce more, temporarily eat more, or even zig-zag (For example, eat on a three-day cycle of 1200, 1500, and 1800. Be aware that your calorie needs will vary from those listed). For a month, experiment with your dietary intake and watch how your body responds.
- MACRONUTRIENTS — As a side note to caloric intake, try adjusting your macronutrient break-down. Your body responds accordingly to the amount of carbs, protein, fat, and alcohol that you consume. Experiment with a new ratio. Diets high in protein and healthy fats often work well, but ultimately it depends on what your body responds to well.
- PATIENCE — If all else fails, just keep up the good work and your body will come around eventually. The most important part is to stay determined and not get discouraged. Weight is just a number; to be healthy is a lifestyle. Even if the weight comes off slowly, it will add up at the end of the year. Don’t quit now.
I CREATED SOMETHING BEAUTIFUL
a.k.a. vegan, no-bake (rather healthy) snickers truffles
Snickers are the only chocolate-bars I kinda miss, but I think these are an adequate substitute. And there’s only 4 ingredients in them!
for about 10-12 truffles you’ll need roughly
- 1/2 cup dates
- 3/4 roasted, unsalted peanuts
- a pinch of salt
- 2-3oz dark chocolate
Blend the dates and about half of the peanuts and the salt in a food processor until you have a sticky mass. Knead in the rest of the peanuts and form little balls. Melt the chocolate (I did that in the microwave), roll your balls in the chocolate and let it dry.
I make these too, but I use milk chocolate or even white chocolate (yes, dark chocolate is healthier, but a small amount is fine. remember moderation is key) you can try yogurt too and freeze it. try adding almonds, cashews, granola, fruits, anything! :) experiment! even protein powder, and you can blend some strawberries with the protein powder with almonds :)
Asked by Anonymous
I have tried the C25K plan. I made it all the way up to running for 25 minutes straight. But when I got done with that run, I didn’t feel as good as when I take a brisk walk, so I decided not to push myself to run if I like walking more. :-)
What is a Plateau?
-A weight-loss plateau is when you are stuck at the same weight even though you are practicing a healthy diet and working out. Let’s just say you have been running two miles a day and eating the same diet. You lost fifteen pounds on that routine. This week you continued…
I think I have literally gained fifteen pounds this past month. My No-Diet-December was a ‘huge’ success. I had cookies, candies and cakes, oh my! Let’s not forget pie and mountains of carbs lined with streams of grease.
Three weeks after I decided to stop counting calories for the holidays, I’m not sorry I did it. On the eve of the New Year I am excited to be going back to a healthy lifestyle. My calorie-conscious meals are lined up and ready to go for the week, and I have a brand new pair of BRIGHT pink running shoes that’s I’m ecstatic about breaking in.
To kick start my year and put an official end to my holiday binge, I’m drinking LOTS of lemon-water and going on a strict Atkins-based diet for a few weeks. I don’t intend to stick with this specific diet for the long term, just long enough to break my addiction to sugar and carbs. Here’s hoping it works!
To everybody starting diets and workout routines in the new year, Good Luck!
I’ve been severely unmotivated this month. Blame it on the holidays, blame it on being so disciplined for the previous eleven months. I have officially decided my calories “don’t count” this month.
As I sit on my couch listening to Christmas songs, I want to enjoy a couple cookies and egg nog without worrying about the five pounds I’ll probably gain from it. If I see cute Christmas candy at the store, I want to get it and nibble on it in the evenings as I’m watching TV with my roommate.
This is a slippery slope, I know. One month turns into two, turns into six months and before you know it I’m 330 pounds again. I just want this one month to be my old self, though. Come January 1st, if I am still on the couch with a bag of flaming hot cheetos, then come at me with your pitch forks. Until then, I’m gonna take it easy. I think I deserve it after 108 pounds!
To keep myself from going completely nuts, though, I am still logging everything in to Myfitnesspal. I may not be as diligent as I have in the past, but I don’t want to completely go off track. I also redid my diary settings to only lose half a pound a week (as opposed to two pounds per week). That shot my daily calorie allotment up to 2,160. I’ve been eating around 1500, so that’s like two candy bars more. ;-)
In addition to being lazy this month, I’m hitting the ground running again January first. I plan to go back to a pretty strict diet. Complex carbs like brown rice, no cokes, and I’m not gonna allow myself a cheat day once a week like I have been. The past couple months have been rough. I’d “cheat” about once a week, have soda every day, and I was starting to crave snacky foods like I haven’t craved them in a long time.
Until then, calories don’t count this month, woo! :-)