Re: The Following Weight Loss Tips (stay tuned)
I have been on a weight loss plateau for a looong time. No matter what healthy changes I made, I couldn’t shake even a single pound. Instead, if I’d indulge a little for a day or two, I’d gain even more weight. Here I was working my butt off to lose weight, but instead of making progress, I’d backslide even with minor cheat meals. It was discouraging to say the least. On paper, I should have been dropping pounds like flies, as the saying goes. I was
- jogging two miles a day
- lifting weights at the gym to my max capability
- yet the weight I gained wasn’t due to increased muscle mass
- drinking 64 oz a day with no additives
- NEVER drinking soda (regular or diet)
- eating 1,000 calories less than the calories burned for the day (I’d keep track and log and measure everything every day with my Fitbit and the Fitbit app)
- drinking green tea religiously
- exercising a few minutes every day using my own weight as resistance, such as planks
- drinking daily smoothies with power greens, berries, pasteurized eggs, almond milk, flax seed, bananas, etc.
Gluten (found in anything that comes from wheat, barley, or rye) would trigger major depressive episodes and a host of other problems, so I’d avoid it like the plague. That means I wasn’t eating
- pasta made from whole wheat or white flour or even veggie pasta with gluten added as a binder
- normal pizza (it had to have a gluten-free crust)
- the crust of cheesecake
- Chinese noodles and wontons (usually made with regular flour)
I started to feel the effects of overtraining and how it can cause adrenal fatigue, so I cut out foods that would aggravate that. That meant I avoided foods that would trigger the adrenals to have to manufacture and release adrenaline unnecessarily, so I avoided anything with a higher glycemic index/load, such as
- refined sugar
- unrefined sugar
- agave nectar
- white rice
- maple syrup (natural or made with mostly corn syrup)
- more than one cup of coffee
- artificial sweeteners
- fruit juice of any kind
- dried fruit (dried cranberries were my weakness, but most add sugar, and dried fruit concentrates even natural sugars)
- any chocolate with less than 70% cocoa (dark chocolate IS good for you - in moderation)
If you have to sweeten something up a little just like I do, use stevia and erythritol, as unprocessed as possible. They are natural, are the next best thing as far as taste, and have no glycemic impact/load. I have to allow myself to have a little bit of sweetness in my oatmeal and smoothies or anything else that I’d feel deprived without. It doesn’t cause that blood sugar high and crash or increase appetite as any other sweetener would. I’ll talk more about that later in my tips.
Because of the overtraining, I was packing my body with macronutrients, eating everything from salmon, black beans, eggs, oatmeal, broccoli, rice, kale, mixed berries, broccoli, mixed salad greens, olive oil, lettuce, carrots, quinoa, flax seed, plain nonfat yogurt, ricotta cheese, unsweetened almond milk, bananas, etc. while still keeping at 1,000 calories less than I burned. Between that and getting sufficient sleep at night, I was feeling pretty good, but I STILL was not losing any weight. Rather, I’d still gain with any nutritional indiscretion.
HERE IS THE PART WHERE I SUDDENLY STARTED LOSING WEIGHT. I’ve finally lost between 7 to 10 pounds and am going strong, which isn’t a lot, but I’ve shattered the plateau and finally started dropping pounds like flies. I don’t have a lot of weight loss tips yet, but what I do have is working, so it’s all that’s really needed. I’ll also add tips as I come across them.
In your quest for weight loss, you can pick and choose what works for you, though the obvious ones that you can’t do without in moderation, are
- get adequate sleep
- exercise a couple of times a week, even if it’s only a little bit
- reduce sugar intake, even if you’re still staying under your desired calorie intake
- cut out anything sugar free that uses artificial sweeteners
- CUT OUT ALL SODA, regular or diet
- cut back on refined foods
- increase water intake
- burn more calories a day than you consume, even if the gap is minimal
- eat at least something every every day with some nutrition (A carrot stick? A teaspoon of brown rice? A piece of cheese? A tablespoon of peanut butter? A reasonably small square of dark chocolate? A yogurt? Fish? Eggs? Lean red meat? Chicken? Milk? Whole grain cereal with minimal added sugar? Oatmeal? A handful of nuts? An orange or apple? If feeling really adventurous and committed, a tasty smoothie with frozen berries, and/or mango, pineapple, bananas, protein powder, cherries, peaches, etc. to add flavor to your kale, mixed salad greens, almond milk and/or uncooked stir fry veggies? Surely there’s something in that list that you’d like, and thinking you’re covering that by eating cake or pizza doesn’t count. 😊)
- reduce juice intake
Those are the ones I can think of off the top of my head, though I’m sure there are more.
Don’t completely deprive yourself of things you like to eat unless they cause a bad reaction to your health, such as food allergies or diabetes, or you won’t stick with the lifestyle change. If you do indulge, just keep it in moderation. Find an exercise activity that you enjoy so you’ll stick with it.
I hope this helps you, and I wish you a HAPPY LOSING! You CAN do it!