First, sorry it’s been a while since I’ve posted. New Project at work so I’m putting in 12-15 hour Days right now. BUT I promise I’ve been doing okay and not letting all of the work stress and overwhelming cravings for all things sugary, cake-y, crunch-y, salt-y, take me down (at least not completely).
I’ve managed to keep it quelled with following healthier substitutions:
Sugary = Fruit. Fruit has sugar too but it’s not from an added refined product; just what nature gives…
Cake-y= Angel Food sponge cake cup filled with strawberries and light whip cream. Not the greatest but not the big fat slice of Cheesecake Factory Cheesecake I really want which is now sold at WalMart and Sam’s!
Crunchy= Popcorn – Natural, snack size bag of Orville RedBachers OR my latest craze, Gardetto’s Snack Mix. 140 CAL for ½ Cup vs 160 CAL for 15 measly potato chips!
Salty= I sprinkle Mrs Dash on my baby carrots snack (which I dip in 1 wedge of Laughing Cow Garlic & Herb Cheese) and it takes care of the salt taste I crave without the increased blood pressure or swollen ankles!
Now, really quickly, here’s the Updates:
I hit a Plateau in May. I did not lose or gain anything for about 3.5 weeks! From March 15th -my 2 Month progress report- to April 15th, I went from 11.5 pds lost to 15.5 pds lost. Then from April 15th to May 15th, I was stuck at the 16 pd weight loss! Talk about frustrating as that’s Way off from my 5pd per Month goal! I didn’t go on a “Oh forget it Binge” as I would have in past though.
So last week I finally took a hard look at what’s been going on; from my work situation to a true review of what I’ve been eating. It was then I realized that I’d picked up on my ‘grazing and nibbling habit’. I was still eating well, still doing Yoga, still walking (up to 4mi, 4-5 times per week now), still adding veggies to meal plans so I was doing okay in the BIG picture. But ah, it was the “little” picture that I was losing control over.
Turns out, I’d gotten a little sloppy with portion size monitoring. I was nibbling more like a Cup of Gardetto’s vs the ½ cup serving I aimed for. I was eating more fruit than necessary. I found a store that sells the Giant Chewy Sweetarts which are so hard to find, so obviously it was my duty to buy some! :p And I was also doing more frying of food because I had visitors who like fried foods and I didn’t want to eat separate meal from what I made for guests.
Added stress from day Job and from my Coaching initiatives meant less sleep (going to bed around 12 vs 10:30) which is never good for weight loss, further hindered me. Check out this article for a better explanation than any I could give:
Finally, I thought it best to re-analyze my BMR (Basal Metabolic Rate) and sure enough, from last time I did it (6 pds ago) to now, I needed to reduce Calories by roughly 50 per day or needed to add few more minutes of exercise. I don’t count every calorie but I am mindful not to give my body more than it needs so having general idea of “Base” calorie needs helps me keep in perspective.
None of these alone would cause a weight gain and it wasn’t a gain at all. But cumulatively, they did stall my loss. Recognizing these things has helped me adjust as needed and get back on track.
So with this renewed effort, this week, I’m already back to losing!! From last Friday, I’m down almost half pound! I’ve since learned, the “food creep” is a common thing and if we are not vigilant throughout our Health Improvement processes, it can sneak up on us. Had I not examined what’s been going on, I could have easily said “I just can’t lose weight” or “I am doing everything perfectly yet I’m stuck so this must be my intended weight”. In fact, if I’d let my exercise slide as I did my food, surely I would have started to regain weight. Now I know I’ll plan to review my BMR every 5pds to adjust down to what my body needs.
I have already purchased a “snack bowl” that is ONLY ½ cup serving capacity. If I eat ice cream, snack mix or anything that’s not too great in bigger quantities, I’ll be eating it out of that container so I can’t eat more than that (without refilling it which just feels greedy so I wouldn’t do that, lol).
I think these steps plus just being on top of things, will keep me on track forthgoing. I have some “catching up” to do but I’m not going to stress it and risk stalling out my Metabolism; I’ll just keep going and by August 15th, I know I’ll be much healthier than I was on January 15th!
I promise to try not to let so much time pass between postings! In fact, my next one will be all about my Rocky Butt Blues (aka Cellulite) and my Resting Heart Rate—some exciting stuff going on there. Til Then!