I have PCOS and under active thyroid so for me loosing weight seems to be a take one step forward and 2 or step backs. Lately I have been losing inches and no weight. That is not a terrible thing but I want both. That may sound greedy but most of us look at the scale as an indicator of how we are doing on the weight loss fight so must of you probably get that. Nothing worst than sticking to your diet to see the scale stay still....
So looking around I found an article on Web MD. To give credit were credit is due I am going to sum up the 10 steps it recomends and if you want more details click this link: http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau Most these ideals we have heard before but sometimes its good to have a little reminder
Step 1. Imagine your success. For those of you secret lovers this is right up your alley. It also points to think long term not just the 10lbs you want to look good in your dress because yo-yo dieting is bad for you and to always keep healthy snacks around.
Step 2. Understanding your weight-loss personality. For instance do you impulsively eat a thing ice cream, do you eat when out with your friends, or do you munch on snacks while watching TV. Knowing what you are will help you figure out your weak spots.
Step 3. Record all your food. (This is my weakness) This way you actually know how much food you are taking in. Also you can keep track of how you felt before you eat and if you were full after. I have seen some say to record how hungry you really were when you started to eat. That could help you notice patterns.
Step 4. Beware of Calorie Creep. If you do step 3 you will notice this more than if you do it on your own. Ways to easily avoid this, make an open face sandwich (when I make hamburgers I never eat the top bun it requires i use a fork most times but I am ok with that) snack size candy bar instead of full one etc.
Step 5. Watch Restaurant Overeating. Restaurants are known for huge portion sizes so if you are not really hungry have an appetizer or a salad. Also I know if I go to Cheesecake Factory I have enough for a big lunch the next day and instantly divide my plate in half. Or if you are going with a friend share everything one meal one share the price saving yourself some calories and some money.
Step 6. Eat Low Fat Protein Meals. Protein surpresses a hormone that stimulates your hunger. Foods high in fat are known to increase this hormone. So if you eat a meal that is low fat and high in protein....you get rid of one of the items that triggers the hormone at the same time taking in one of the items that helps surpress it. (Just a few numbers for you that are curious the Body By Vi protein drinks have 1 gram of Fat, less than a gram of sugar, and 12 grams of protein)
Step 7. Eat more Fruits and Vegetables. This adds many vitamins and minerals not to mention fiber. They are low calorie food that has lots of nutrional value.
Step 8. Push the envelop pass the plateau. Simply this means your body adepts to your workouts so if you have been going on a casual 30 min walk, make a small change carry weights, add more time, make it a jog or maybe try kickboxing.
Step 9. Wear a Pedometer. Make a goal for how many steps you are going to take and put it on in the morning.
Step 10. Try Yoga to avoid stress eating. They actually have a few poses listed if you want to read but the main goal for this goal is to find a better outlet for your stress than food. Most of us do it, I admit I do it to at times and if I am alone and at home have tried putting on my cardio kickboxing tape instead. Punching and kicking imagining pains in my butt is way better.
Hope that helps most of you or gives you a few ideals. I actually combine 6 and 7 by adding strawberries and bananas to my Body By Vi shakes. I love it and feel better. I still need to work on recording my foods but I am getting there.
Ready to start your own 90 Day Challenge? Curious to know more? http://lanischweitzer.myvi.net
No comments:
Post a Comment