The start of my diet was confidence boosting … stayed on the plan, eliminated the “bad” stuff, went to the pool, started walking more …. and my efforts paid off … well, for a while. But now I feel stuck. Not sure if this is an actual plateau, or if I haven’t behaved as well as I thought. I have had a few “off the plan” days and some intestinal issues (not talking about poop, I promise). So, perhaps it’s just a temporary stall.
There are a lot of external motivators to try and cut weight faster, easier, use boosters or supplements … but in my heart I know that’s not for me. It’s just really frustrating to lose no pounds after a week of weight loss efforts. My fitness pal offers bits and pieces of motivation, recipes, ideas, and research regarding weight-loss. They have a list of 10 ways to overcome a weight-loss plateau.
1. Adjust your calorie intake – they suggest you make sure to revise your calorie goal every 10 pounds or so. My doctor talked to me about calorie intake rotation, or changing your calorie intake every few days. For example, I have days where my calorie intake is as much as 25 calories different than the previous. This is supposed to keep the body guessing, avoid weight loss plateaus, and reduce the likelihood of cheating. Hmmm …
2. Focus on quality – breaking a weight-loss plateau is more than calories in and calories out. Quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat. I really do try to adhere to this, but can’t always. Some processed foods sneak in.
3. Rotate your routine – the muscles become familiar with the same old workout, making your regular routine less effective. So this one is really outside my frame of reference. And it’s going to have to stay that way. I really can’t add much to what I’m doing, but I suppose I can change it up a little. Oh well.
4. Beware of clean-up duty – an extra bite here, a little nibble there. Calories count, even if they’re not on your plate. Mindlessly munching has always been an issue for me, but I truly must resist the snack urge! (I have it all of the time, by the way)
5. Know your numbers – rule out any underlying medical conditions that could make it difficult for you to lose weight. Done.
6. Sleep – a full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection. This is not a good thing! I really am sleep challenged these days. I don’t know quite how to answer this problem. On nights where I don’t have to set an alarm, I sleep 7-8 hours. But pool nights, I’m only getting 5 or 6.
7. Keep a closer eye on your caloric needs – research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. I used the MyFitnessPal basal metabolic rate calculator and have been trying to enter exactly what I’m doing as far as both calories in and credit for exercise. Hopefully I’m on track here.
8. Flush with fluids – never an issue, I drink plenty.
9. Increase muscle mass – lift (heavier) weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed. Nope, can’t do that one.
10. Eat more protein –research studies have identified protein as a potent catalyst for burning body fat. I really don’t intend to add more, as my diet provides this intake. But I do have a few protein snacks at the ready, just in case – jerky and string cheese are my favorites.
Interesting things to think about … perhaps on Monday I’ll be saying, “What weight-loss plateau?”