May 2007 Banders

[Melissa S 1]

5 Ways to Break a Weight Loss Plateau

If you've ever tried to lose fat for any sustained period of time - you may have hit a plateau. You have changed nothing, but suddenly the fat no longer disappears. The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).

The plateauing effect has to be the biggest motivation-killer there is. Unfortunately many popular diet books are strangely quiet on the issue -- I guess the concept doesn't sell well.

The best single word of advice is to make a change. Don't make the mistake of doing the same thing over and over expecting a different result (Ben Franklin's definition of insanity).

What changes can you make?

1. Zig-Zag Calorie Intake

Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day - you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training

If you are not doing this as part of your program or lifestyle, then it's time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate.

3. Change Your Exercise Routine

So you go walking a lot? Then try jogging, or swimming, or cycling -- anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).

4. Alter Macro-nutrient Intake

Although it sounds complicated, once again, the idea is to change what you are eating. If (for example) you are eating a moderate diet that is higher in carbs - try eating less carbs and more Protein. There is no need to get super-technical over the whole thing. If you have a carbohydrate snack every day at morning tea time - change it to a protein snack. Whatever you are doing consistently - try mixing it up a bit.

5. Change Meal Frequency

If you are eating three square meals a day - start adding Snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating - once again, you are trying to boost your metabolic rate.

I know all that - What else is there?

Some of us seem to have more adaptive bodies than others. I remember when I was eating a fairly rigid diet, having three strength training sessions per week, and as much as seven (often intense) cardio sessions a week. After 3-4 weeks - the fat simply stopped coming off. The frustration was enough to make me take my meal plans (stuck to the fridge), screw them up and throw them away in disgust. I was furious and disappointed. I felt that I was doing everything "right". So what was the answer?

Chill out and back off... I was becoming obsessional. I started eating more, and gradually reduced my cardio levels. I gave my body and mind a break. In the process I have learnt to eat more intuitively. Every person is unique, and we must learn how our individual body responds - and how to work with that.

[Melissa S 1]

Hi all..

I just got back from the funeral. My Dad went with me.. which I'm very happy that he did. I stayed strong and tried my best not to lose it. But when I saw my friend (the mother) I just started sobbing. Its so very unfortunate. But I know deep down.. that she is in a better place. She suffered her whole life with this disorder..and she really fought as hard and as long as she could. After visiting with the family my Dad and I went to get some dinner.. he confided in me that he often feared during my lowest moments of my life that I wouldnt make it. But somehow I did. And I'm thankful for that.

[ragdollx19 1]

Sandra,

If you are not able to at least get a decent amount of liquids down I would call my doctor. I would rather take a little bit out than make complications for myself that i dont need.

[cindyluhu 0]

Sandra, I'm worried about you. How are you doing today? Any better getting anything down? Please do consider calling your doctor. You don't want to risk injuring yourself/your band. Let us know how your doing and good luck.

Melissa, I am so sorry for your loss of your friend's daughter. Noone should have to go through that. You're right, though. If she was suffering that bad emotionally and for that long, she is in a better place. My sympathies to you and her family.

Cindy

[Manatee 3]

Before and during.<br /> <br /> I so rarely get in photos, but twice a year I organize a car rally, and someone always gets me during the driver orientation. The shot of me in in orange shirt and khaki was shot April 29th. Those shorts are a 46 waist, and look at that overhang! The other shot is today, I'm in white with denim shorts -- 38 waist.<br /> <br /> Still a ways to go, but feeling good today <img src="http://www.LapBandTalk.com/images/smilies/happy.gif" border="0" alt="" title="" smilieid="60" class="inlineimg" />

[Tamjpjb 1]

Manatee,

Good job! You look great!

[sjrgilman 0]

Manatee, Wow you look great what an accomplishment be proud of yourself. I'm Proud for you keep up the good work.

Sheila

[sue11 0]

Manatee...

WOW!!!

Good thing you explained who you were in the pics, I never would have guessed that was the same person! What a difference 6 months has made. You look great, and I bet you feel the improvement in your health too!

[sjrgilman 0]

Macysgranny Thanks, I found it It sounds right on I'll try your advice, Sheila

[sjrgilman 0]

Sandra, Are you feeling any better? I just read of your problem hope it's let up by now.

Sheila

[sjrgilman 0]

Melissa, I'm sorry for your friends loss. I will say a preayer for her and her mother. It's so hard to go through, you are a good friend.

Sheila

[sjrgilman 0]

Mellissa, I read your weight loss plateau breaker with interest. I will give this a try too. Anything to get going again.

Thanks, Sheila

[ragdollx19 1]

Manatee you look amazing! I wouldnt even know that was the same person!

Here is my latest:

[Macysgranny 1]

Manatee, fabulous job....fabulous!!

[4RE4ME 1]

Hey Manatee: Hard to believe. You should have no problem getting in and out of those cars now. We seem to have the same interest in cars. When I found out I could not get a seat belt around me in a F355 Berlinetta I knew it was time to do something..