Day 153: The Truth About Weight Loss Plateaus- Are we to Blame??

This is an article I read a few years back and thought of it after months of screaming Plateau. I am Posting it here for anyone interested in reading it.

 

After months of eating healthy and exercising, you’re enjoying amazing results. But soon your weight loss slows to a trickle, and then to a full stop.

You’ve plateaued. Or have you?

 

The widely held assumption is that the body adjusts to a caloric reduction fairly quickly, making it harder for dieters to maintain a steady weight loss, ultimately resulting in the dreaded plateau — i.e. the several-week-stretch six to eight months into your diet when the needle on your scale refuses to move and you question whether or not it’s broken (or simply just plotting against you).

This is typically when you start to blame your body for adjusting to your new weight loss routine and either throw in the proverbial towel or double your efforts.

But according to new research published in The Lancet, the scale’s homeostasis has less to do with your body composition and more to do with slipping into old eating and exercise habits.

 

It would take the body three years to reach a metabolic plateau,” says lead author Dr. Kevin D. Hall from the National Institute of Diabetes and Digestive and Kidney Diseases. “If you stick to a diet exactly, you should expect your weight loss to continue for years, albeit not at the same rate.”

While it’s easier for our psyches to blame a waning metabolism than a lack of willpower, Hall’s findings showed that most people who experience a weight loss plateau six to eight months into a diet are reverting back to pre-diet behaviors.

In fact, Hall even found that dieters begin to regress as soon as a month after they begin their diets. “When people are seeing their plateau — which is also their greatest weight loss success — their habits are practically back to where they started.”

Within 10 months, not only have people come totally full circle and readopted their pre-diet habits, but they’re beginning to put back on the weight they lost and, here comes the worst part, they still report that they’re actually dieting.

“After more than a year of dieting, they’re typically a little heavier than their minimum weight and slowly creeping back up,” says Hall. “But if you ask them what they’re eating, most will say they’re still on a diet.”

 

The saying goes that success is 90 percent mental and only 10 percent physical, and dieting is no exception. We’re not just fighting the scale, we’re also fighting our old habits and, it seems, they’re often winning. So how do you suppress your body’s physical and mental propensity to resume your old ways?

Revisit your goals each week, says Susan Albers, Psy.D., psychologist at the Cleveland Clinic Family Health Center and author of “But I Deserve This Chocolate.”

“Make sure they’re measurable and process-oriented.,” says Albers. Instead of telling yourself (and sometimes even willing yourself) to lose five pounds in a week, make a to-do list of activities that work to help you achieve that goal.

“It just feels so rewarding to be able to cross something off a list,” says Albers. “It’s something tangible that you can see and helps you work toward your goal.”

Albers also suggests being more mindful of behavior to keep from slipping back into an old routine.

“So much of what we do is on autopilot,” she says. “It’s like when you change your password on your computer. It takes awhile to relearn that habit and, every now and again, you’ll type in your old password. It’s just ingrained in you, like any other habit.”

At the end of the day, it’s a little discouraging to know that we all seem to be kidding ourselves into believing we’re better dieters than we really are.

“It’s more disheartening to have false expectations set up,” says Hall. More often than not, we’re going to backpedal, sometimes unconsciously, and undo some of our dieting success. And that’s okay because, as Hall says, “it’s better to have realistic expectations and set out to achieve them.”

So accept that you’re going to have a few slip-ups, but be honest about where those pitfalls lie instead of pointing a finger at the scale. It’s the first step in recovering from a dreaded plateau and working toward your ultimate fitness and weight loss goal, whatever that may be.
Source (http://www.huffingtonpost.com/2011/10/11/weight-loss-plateau_n_1004197.html?ref=healthy-living-body)

 

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Day 121: Day 7 whole food detox and I have never made new years resolutions

I can’t believe I made it to day seven. No more headaches or cravings and I don’t think I can go back to tea/coffee in the morning. I have identified myself for so long as a coffee junkie that’s its weird even thinking about quitting. So I wont heheheh. Just keep it for when I go out with friends and have to read a huge law review.

I’m weighing in tomorrow despite TOM. Maybe it wont be so bad.

 

I have never made new years resolutions or if I have, I can’t remember so I must not have done anything about them. Mostly becasue I believe people don’t keep ‘em anyways so why bother?

This year I want it to be different.  I am going to write down 13 things I want to get done in 2013 and will do everything in my power to get them done.

13 in 2013

 

I don’t really know whether to call them goals or resolutions or what. I just want to have a target and work towards it. Maybe the reason resolutions fail is that people make them without having a plan that backs them.

 

I have racked my brain for what I want this coming year to be like and I think I have about

 

  1. Work towards finishing law school and with excellent results. This is super important to me. My undergrad was full of last minute studying and putting off schoolwork until the last minute. I made too much time for friends and not enough focus on school. Law school is a different beast. It consumes all your time and you are left with only enough time to sleep and brush your teeth. My friends will have to take a back seat for a while. This doesn’t mean that I wont keep in touch and hang out but it wont be the center of my universe as it was before.
  2. Volunteer in a community project. I think its been a while since I was politically active. In undergrad I was involved in so many things. The most fun was when I worked with hotel union workers and low wage workers who want to unionize for a better living wage. I need to find something that I can work on for the whole year. Not just volunteer once a month. I need an issue that I am passionate about.
  3.    Run 100 miles every month. This is completely doable without breaking a sweat. No matter how busy I am, I always have at least 30 minutes in the day that I can run.
  4.    Train for two marathons in 2013:  I have picked up two races that I want to focus on this year. I am definitely sure that one of them will be a full marathon but I’m still on the fence on whether the second one should be a half. The two races are 4 months apart and so I have enough time to rest and pick up another training session.
  5. Start running in the rain: I live in a place where it rains. ALWAYS. And I always use rain as an excuse for not going for a run. This year, I plan on going to a sports store and outfitting myself with “a run in the rain” running gear. I Hate envy all those of you who go out there no matter what. I want to be one of you in 2013
  6. Get to goal weight-wise: I need to get down 10-15 more kgs. I wont obsess over this but I will make sure my actions are working towards this goal.
  7.  Save up money: I have a number in mind andI will work towards it. I want to be completely independent and debt free by the time I am done with school.
  8. Vacation with my whole family: spend more time with my family and plan a vacation together. Never really done that before because of scheduling conflicts and people living in different parts of the world but its about time. I will take the initiative and even plan it.
  9. Become fit and healthy: It’s not just about weight loss but I want to change my whole body into an efficient machine. I want to run faster, I want to lift heavier and overall good eating habits. I am toying with the idea of going vegan but cant warp my head around no eggs (at one point I couldn’t warp my head around no meat but I broke through that. I sure the egg thing will pass)

10.Be a better friend: I know I just said that my friends need to take a bit of a back seat until after law school but the limited time I spend with them has to be worth it. I have a tendency to stay out of touch and not really communicate and I’m sure it will lose me friends in the future. There really is no reason why I don’t call back or email, I just procrastinate to the point where it never happens.

  1.   Be a better daughter: My mum has sacrificed a lot for me to be where I am today and I want to make sure that I openly show her how appreciative I am. I plan on doing something special for her a few times during the year.

12. Plant a garden: I always joke I want to be a farmer. I think if I wasn’t a lawyer I would be a farmer but whose to say I       cant be both. I want to start growing as much of the food I eat as I can. I definitely have the space and I just need to get down to business and get it done.

13. Maintain my blog: I love having a space where I have to be accountable to and meet new people and hear from people all around the world. My blog also makes me have to think about what I am doing and how innovative I can be. It has made me cook more, create more and be more conscious of myself.

 

Here is to hoping these don’t fall on the wayside in a few months.

Day 95: Recipe- Chickpea and Swiss Chard Soup and Running stats

Today was day number 4 of my run everyday december challenge. I am improving daily even though the getting up is still the toughest.

Here are my four day stats.

 (Dec 1)
Distance: 2.85mi
Pace: 15.45
Time 45.03

(Dec 2)
Distance: 3.16mi
Pace 14.17
Time 45.16
Fastest pace, 8min/mi

(Dec 3)
Distance: 3.21mi
Pace: 14.02
Time: 43.28
Fastest pace: 10’49”

(Dec 4)
Distance: 3mi
Pace: 13.47
Time: 41:45
Fastest Pace:  7’35”

As you can see, My time and pace is improving daily. I’m not really pushing myself that hard just going with what my body is feeling at the time. Im running longer and only walking about 3/4 of the way. by the end of the month I hope to get my time back to under 30 minutes for the three miles.

Now on to the food. My low carb isn’t going as well and it a bit higher this week than last. I am still under my 100g a day but I wish I could get them more under the 5o range. It might be tougher this week because i made some chickpea and Swiss chard soup. recipe below. The chickpeas are a bit higher in carbs but are high in fiber and protein. plus c’mon who can give up hummus and falafel.  I just need to keep in mind when i make choices on what to eat that i have a goal of 159.9lbs

Recipe: Chickpeas and Swiss chard Soup

 Ingredients

  • Two cups boiled chickpeas
  • 1 bunch of Swiss chard. About four cups cut including stalks
  • I small Zucchini
  • I large onion
  • I small bell pepper
  • 2 large tomatoes
  • Curry powder
  • Coriander powder
  • Black pepper
  • Salt
  • Cumin powder
  • Knor chili beef cubes
  • 2Tbs tomato paste
  • mixed herbs.

 

Procedure

  • Cut up the onions, tomatoes, zucchini, the bell pepper
  • Sauté the onions and add all the chopped veggies. Also add the chili beef cubes and mixed herbs
  • Add the tomato paste and let the mixture cook up until it starts to stick to the pot.
  • Add the chickpeas and a little water to deglaze the pot.
  • Add the other spices (I don’t really measure just eyeball to your liking.
  • Add the Swiss chard and your stock or water.
  • Let it simmer for about an hour
Soak a cup of chickpeas overnight and boils the following day.

Soak a cup of chickpeas overnight and boils the following day.

chop swiss chad and include the stalk. adds great texture to the soup

chop swiss chad and include the stalk. adds great texture to the soup

delicious!!!!

delicious!!!!

Makes 5 servings: enough for a week of lunches

Calories 104/ serving

Total fat 1g

Sodium 84mg

Potassium 1023 mg

Total carbs 16g

Fiber 6g

Net carbs 10g

Protein 6g

Enjoy.

 

 

 

 

 

 

Day 93:

http://t0.gstatic.com/images?q=tbn:ANd9GcQHHD7U4cVao0e45xpI-VCb-_kR07cJBQRlE7ncMmMfX-TLOLVVkZpDBQToday was another struggle to get out of bed. Hit the snooze button at least twice. The only thing that got me out of bed was my blog and the fat that I had made a promise to run everyday this month and reach my goals. Who knew it? Keeping a journal actually helps.

I woke up and told myself, one of the tips for getting back into running was creating a routine. So Today I was determined to get out even it meant walking all the way.  I made progress, I ran longer than I did yesterday and faster. Not by much but small improvements are key.

 

STATS

Yesterday  (Dec 1)

Distance: 2.85mi
Pace: 15.45
Time 45.03

 

Today (Dec 2)

Distance: 3.16mi
Pace 14.17
Time 45.16
Fastest pace, 8min/mi

 

I’m right on track for my average of 3mi daily. Tomorrow I might try and push it even more. I need to get back to my 30-minute 3mi.

I’m still working on my goals and I can’t seem to figure out exactly want I should be aiming for and what my rewards should be. At least my progress page is getting there just no pictures yet.

Day 89: My food in Pictures and running goals

 

Today I got up at 5:31 as usual and really debated whether I should get up and run. I didn’t feel like it. I told myself I would feel better after i got outside and even happier as I came back after a quick 5K. But no. stubborn old me decided that today would be a rest day.

I’m glad to say that I actually did get in some miles. I had to go to town to run some errands and it ended up being a 4 miles walk  from home and back to town. 1hr 15 minutes. not to bad.

Now that I have nothing to look forward to (running wise) my next race is about 8 months away; I don’t feel motivated to get out and run in the mornings.  I did get out there on monday and tuesday, but its getting harder and harder to get out of bed. unlike  a few weeks ago when all i could think of was i have to go run, i have a marathon is  X days.

So I have decided to set a new goal for myself. I track my runs using NIKE+ and I am currently at 956 miles run. My goal is to get to 1000miles run by the end of this year. its only 44 miles and I have about 32 days left to do it.more than enough time because my minimum run is about 3mi. So every morning when i get the urge to just cover myself up and go back to sleep, i need to keep thinking about the 1000mi badge I will get from Nike.

As far as food is concerned, I have been prepping my stuff in advance andI am pretty much keeping my carbs at around 50g. I can’t seem to give up rice and I had some yesterday which made my carb intake at 69g. I’m glad to say I haven’t been over 100g. Its TOM this week and so i’m sure I will have a gain. I am bloated and feel the need to eat every piece of chocolate in sight.

here is what my meals have been looking like. My goal is to have a soup every night for dinner ( this week its cabbage soup. recipe here ) A salad for lunch and TVP patties and eggs for breakfast.

Now for the pictures

Breakfast.

Lunch huge salad: soybean salad, boiled egg, fried tofu,Avocado, lettuce

 

Dinner: I pretty much eat the same thing but I have this Thai heritage spice that i add to it. I have various flavors and so it feels like I’m eating something different everyday.

 

Recipes for everything here are on my blog.

go out there and run.

 

Day 86: Another blog award

 

I got another blog award from the lovely missmarzipan. Her blog is wonderful and if you’re not following it already, WHY?

It’s the “blog of the year 2010” Award

There are a few rules to this award.

  • Select the blog(s) you think deserve the ‘Blog of the Year 2012’ Award
  • Write a blog post and tell us about the blog(s) you have chosen – there’s no minimum or maximum number of blogs required – and ‘present’ them with their award.
  • Please include a link back to this page ‘Blog of the Year 2012’ Award – http://thethoughtpalette.co.uk/our-awards/blog-of-the-year-2012-award/ and include these ‘rules’ in your post (please don’t alter the rules or the badges!)
  •  Let the blog(s) you have chosen know that you have given them this award and share the ‘rules’ with them.
  • You can now also join our Facebook group – click ‘like’ on this page ‘Blog of the Year 2012’ Award Facebook group and then you can share your blog with an even wider audience.
  • As a winner of the award – please add a link back to the blog that presented you with the award – and then proudly display the award on your blog and sidebar … and start collecting stars…

For this award, one has to collect a start for every time someone gives you the award. The more awards you receive, the more stars you get.  You can collect up to 6 stars.

You can also join the Facebook group. Link above and use that as a platform to get more people to view your blog.  Here is a link of all the badges you can collect http://thethoughtpalette.co.uk/our-awards/blog-of-the-year-2012-award/

Lets get- a- nominating.

Here are my nominees (it doesn’t matter if they have been nominated by other blogs because they can just add a star once I nominate them.)

miarch23

http://40fitnfab.wordpress.com

jojo303

http://guavabelly.wordpress.com

kenkiller1

http://foodrecipeshealthyliving.wordpress.com/

HealthySexyHappy

http://healthysexyhappy.wordpress.com

http://brookenotonadiet.wordpress.com

http://lovelyproject.wordpress.com/

http://project180degrees.wordpress.com/

http://lowcarbconfidential.com/

http://warmvanillasugar.com/

http://peonut.com/

http://crimsoncastleblog.wordpress.com/

http://jennovafoodblog.wordpress.com/

http://fromfattofabulous2012.wordpress.com/

That’s it for now.

make good choices today.

 

 

Day 71: How Linda got her groove back

I need to work on my time. Not bad for my first run of november

Today was my first serious run after being sick for a week and not running.

I need to make it along run to boost up my confidence. I was gunning for a half marathon but i was 1KM short. I could kick myself. feeling great though. this weekend I have to 10K’s scheduled and i hope to get myself back on track. on monday I have my last long run hopefully about 25KM.

I’m feeling great. running truly is a mental game.