Okay, not in the middle … just stuck. Have you been stuck at the same weight for a few weeks despite the fact that you’re trying to do everything right? I weighed the same this morning as I did last Monday. It’s frustrating when your weight loss comes to a stop even though your routine hasn’t changed much. I know plateaus are coming and happen to a lot of dieters, but irritating none-the-less.
I think there are a couple of different reasons why the scale isn’t moving. So I’m hoping with a few tweaks to my routine, I can start losing weight again.
I’m trying to take a look at some of the most common reasons that experts say are why I may not be losing weight:
1. Underestimating calories. When I started the diet, I was quite strict about counting my calories. I was measuring with scale and cups, to make sure I was eating the right portion size. As time went along, I got less rigid. I eyeballed portion size and guessed at measures. So I may be adding calories without realizing.
I’ve been tracking calories on my fitness tracker, so I probably need to go back to the basics, and make certain I’m eating what I say I’m eating.
2. Overestimating calories burned. I’ve been letting the fitness ap calculate my calories burned based on my activities and steps. But maybe that’s overestimating my level of activity. At least I’m staying committed to the regimen, but perhaps that’s not enough. I especially need to look out how much credit I’m giving myself for the different types of swimming.
3. Not eating enough. I know that sounds a little crazy, but some days I skip things. It’s hard for me to believe that it’s not helpful – always thinking I can lop off a few calories. But if you eat too few calories, your body thinks that it’s starving and it tends to hold on to the fat. That’s not a good thing! I’ve discovered that I don’t feel very well if I go under 1200 calories.
4. You’re in a rut. Bodies are designed to be efficient. My body may have adjusted to my food and activity routine, so that it’s not burning as many calories as when I started. I’m going to try switching things up a little, adding more band exercises and steps. I’ve also created three swim plans – changing the order and type of exercises.
5. Sleeping too little. Not enough sleep puts your body into a carb- and fat-craving mode. How do you know your sleep needs? Try this: For a week, go to bed seven and a half hours before you need to get up. If you wake before the alarm, you can get by with less sleep. But if you hit snooze, you may need eight, even nine, hours a night to wake up refreshed, recharged, and ready to burn some fat. My struggle is going to bed early enough on swim days (when I get up at 4), because I would have to be asleep by 8, and that’s just not going to happen.
And on another track … just wanted to say thanks to my blog readers. It’s good to know I have support out there. I appreciate the 10-15 of you who follow me regularly … going along this up and down journey, and reading my meandering and probably sometimes meaningless blather. I’m sure sometimes you wonder why you’re reading, but thanks, just the same.