Breaking Plateaus

Well, 23 days into a 40 day round and I've been on a plateau for a week and a half.  I've lost 7 pounds overall, but the scale is now stubbornly refusing to budge.  What to do, what to do?

1. I am going to add exercise back in, slowly and gently.  I haven't been going to the gym because of mental and emotional overload, I'd prefer to work out outdoors in the fresh air and sunshine.  So, now that the warm weather seems to be coming to stay, I plan to do interval walking/running for 30 minutes every evening before bed.

2. A more fun way to spike the metabolism is the cheat day.  On HCG, we take our "cheats" at the beginning in the three load days.  I have heard doctors and health professionals say that one "cheat" day a week helps boost the metabolism and break a plateau.  I believe I can hold out and have a Saturday cheat day this week and see if that works.  (And by "cheat," it will be a full-on eat-till-I-want-to-puke load day.)  That's if I don't break the plateau before then.  Sometimes, too, we just can't take dieting anymore.  I'm hoping the "re-load" will help. 

3.  Add breakfast.  Something as simple as a protein shake in the morning may help.  A scoop of vanilla protein, a double handful of frozen strawberries, and water, and whirl in the blender.  The nice thing is that it almost feels like a cheat in and of itself.  Another good breakfast if you're in a hurry would be simply to hard-boil some eggs the night before and eat them in the morning. What you want in the morning is protein - it keeps the hungries away.

I can see some differences, however - jeans fitting a bit looser, tummy feeling a bit more toned - but not the differences I had expected this far into the round.  Evidently I'm not doing what I need to do  So....hopefully these tweaks will help me stay on protocol, and break the plateau.  I'll keep ya posted!

Dealing with Cravings

I thought the first three days would be the hardest, but I would kill someone for a piece of cake.  Or a box of Nilla wafers.  I hope this eases up!

We had a Blue and Gold Banquet for Cub Scouts last night, and some sick person brought a chocolate cake.  With chocolate icing.  I adore chocolate.  My ex came since our Jared was receiving awards (the religious square knot and his 5th Arrow Point on the Wolf Trail) and kept offering that cake to me.

Or a hamburger.  With french fries. And fry sauce.  Or onion rings. 

Oh, well, I will hold strong.  I'm drinking lots and lots of water, some with Crystal Light, so I don't feel hungry.  I'm really not hungry, I just want to eat.  Since I can recognize the difference, I can tap on it and hold strong through it.  Sometimes it's just a matter of staying busy.  Sometimes it's a matter of just looking at the photo I have of when I was thin, and knowing that I just have 35 more days to go, and then I'll be at my goal weight. 

The thing to remember is that this is all worth it....

So: Lots of water, green tea, coffee, diet soda (or whatever other liquids work for you), and hold out just a little longer.  Reach out for support.  Hang in there.  Sometimes just getting busy for 15 minutes at a time will help.  EFT helps.

Stats: Weight this morning, 165.4, down 4.6 pounds in 4 days from start weight of 170.0.  Consistent loss of a pound a day.  GOAL: 135.

Headed the wrong way....

My weight is edging back up, partly due to a shoulder injury (can't work out without re-injuring myself) and eating too many processed foods.  Evidently cheddar-jalapeno Cheetos are not good for weight loss, lol!  I am finding myself unable to stick to my diet plan - any diet plan. Too much emotional eating....

 I'm still anxious to reach my goal weight of 125, though.

I did get my interval run in this morning and last night.  I run intervals because I hate running, and because spiking the heart rate burns more fat.  I think for me, activity is almost more important than nutrition - partly because when you're more active (at least for me) there's less tendency to eat junk.

Haven't been working out....

Between bad knees, an injured shoulder, and a pinched nerve in my hip, I feel like I'm falling apart.  I've taken 3 weeks off from boot camp, hoping that the rest will help my poor body heal.  I do feel a lot better, and I think I'll be able to return to my regular workout schedule next week.

Nutrition has been going well, except I still don't like vegetables, and I still don't like salad, and I know I'm going to have to eat grilled meat and salad to get this weight off. 

Nobody's Perfeckt.

Not even me.  Today has been  a struggle for me.  I've been dealing with some emotional baggage - almost always emotional eating or boredom is what derails my dieting.

It's so easy to think, "Well, I had that piece of cake today, I guess I'll eat everything in sight and go on a huge binge!"

Self-forgiveness works better.  OK, so you went off the diet at 8:15.  Go right back on it at 8:25!  It's ok.  Forgive yourself and move on.  There's nothing magical, it was just one little cheat, don't do it again, and keep moving forward.  Don't get discouraged.  It's just one occurrence.  It's only going to hurt your diet if you don't get right back on the diet and keep going. 

Onwards!  And let the scale move downwards!

How to Deal With A Cheat Day

OK, so you've stuck to your protocol.  The weight has been shifting, coming off, you're so excited!  And then, something derails your plan.  (Like, oh, your son's birthday and your adult daughter's overenthusiastic purchase of a huge chocolate cake.) 

Dang it, now what do you do?

Well, the first thing you do is forgive yourself.  You're human!  It's ok, life moves on, keep moving forward, tomorrow is another day. 

And then - you have an apple day.  6 apples over the course of the day, with water only to drink.  For some reason, this will help you overcome your cheat.  And if you do what I do, and buy big apples, you'll end up eating plenty! 

You can also have an apple day when you've stuck to protocol and the weight just isn't coming off.  It jump-starts things again.

And then, keep moving forward.  A cheat day is a cheat day.  It's not the end of the world.  It's not an excuse to wolf down the rest of that chocolate cake.  Pick up right where you left off, and you'll be able to keep releasing weight with grace and ease.

Dealing with Special Occasions

Today is my youngest child's birthday.  He's 8.  Guess what that means, dieters?

Cake and ice cream.

(Dun, dun, DUNNNN!  Cure horror music.)


Let's face it.  food is at the center of most of our social occasions and holidays.  We really can't get away from it.  No one wants to hide in the closet.  We all want to have a social life!   How do you stick to your diet or P2 protocol when you're celebrating? 

Well, since I'm in charge of food, the first thing I'm going to do is make sure there are foods there I can eat.  Sliced apples, strawberries, celery sticks, grilled meat or a salad.  If you're attending a function where you're not in charge of food, ask if you can bring something.  Your host will appreciate it. 

At a restaurant, tell the server you're on a special diet, and they'll bend over backward to help you.  I had servers at Texas RoadHouse bring me an extra salad since I couldn't have any of the other sides on the menu - once I said "I'm doing HCG" the girl perked right up and told me she would take good care of me.  And she did, too! 

If you can, eat before the party so the tempting foods aren't so tempting.  Fill up on lots of water.

And, most importantly, if you do have a slice of cake, forgive yourself and move on.  It's not an occasion to eat the whole cake and all the leftovers.  Just accept the stall, and keep moving forward.  Really, it's not the end of the world.

You can stick to it with a little preparation!

Still struggling - working out helps!

You know, the first round I did was so easy.  I was able to stick to the protocol with grace and ease and quickly and effectively take the weight off.  This round has been a grind!  I'm sure a great deal of the challenge has to do with being put through the wringer emotionally.  When you're emotionally struggling, it's much harder to remove an emotional crutch, such comfort food. 

I am finding that a solid workout does a great deal to help with the depression and emotional challenges.  It doesn't have to be a huge, strenuous workout (and if you're in Phase 2 - VLCD, don't start a strenuous workout), even a walk around the block can help release endorphins and raise a low mood.

Before children, I'd use walking as a way to raise my mood.  There's nothing like a long, brisk walk to help you process a down mood or negative emotions.  (Once I had children, it was a bit more challenging, but I still work out in some way regularly.)

Currently, I'm in P2, and going to boot camp three days a week (my goal is to not lose muscle, always a concern on low calories).   I'm also starting to add more cardio to my workouts.  The more I can get my body moving, the better.  Keep in mind, however, that I'm fairly athletic to begin with, even with the extra weight I'm carrying around.  If you're not working out to begin with, try adding a 15 minute walk around the block at an easy stroll to begin with, and work up from there.  It'll help with cravings!

Discouragement

I'm having a tough time maintaining my weight loss.  The frustration is two fold - one, I kept it off easily for over a year, and two, I know I have no one to blame but myself.  No matter how good a diet is, the weight won't stay off on a regimen of sweet and highly processed comfort foods.

I am beginning to wonder if I just needed the break from the constant dieting.  I think so....

I've decided to wait till March 1 to start again, and in the meantime I plan to enjoy all the foods I cannot have (and do not want) when I'm actively dieting.  There's a caveat to this - that doesn't mean I'm going to be gorging or binging.  Just that nothing is off limits, within reason. 

My hope is that this temporary switch of diet and energy will do what switching up a workout does - confuse the body.  I'm not sure I would recommend this to just anyone - but I hope I am disciplined enough to "let it go" for a few weeks and pick things up again soon.