8 Ways to Break a Plateau
1. Be a calorie detective.
2. Change up your calorie count.
3. Exercise a temporary ban on certain foods.
4. Kick it up a notch, or three (talking about exercise).
5. Revisit strength training.
6. Up your protein intake.
7. Try a gentle detox.
8. Do a personal inventory.
Numbers 1-6 above seem pretty self explanatory.
Numbers 7 and 8 are about fasting, and other things that interfere with weight loss, like lack of sleep, too much stress, and some medications you may be taking.
This lil book is full of practical information that is helping me to change things up with my routines.
What’s your number? What did you do to break through a plateau you experienced in the past?
Let me repeat that, for it bears repeating:
THINGS WENT REALLY WELL WITH THIS WEEK’S GOALS!!
My goals this week included a 6N6 challenge, wherein I committed to eating oatmeal for breakfast six times this week and exercising every morning for six or more minutes. I am happy to say I did both!!! One day I ate a bagel for breakfast, but that was allowed. I also did at least six minutes of exercise every morning, some of that being done with my adorable wee ones in the north-country helping me. We cranked up the music and all of us danced through at least three songs. It was fun getting better with those I love most in the world.
My third goal last week was to pay close attention to portion sizes, and to again put my measuring cups on the kitchen table. I did it!
I paid close attention to portion sizes even though it was the Labor Day weekend. Yay, me! I also put the measuring cups on the table, but they were snatched away again. What is with these MC fairies at my house? Why do they continue to steal my stuff? All I can say about that is that when you’re trying to get healthy you have to remember two things.
2 Things you must remember while getting healthy:
1. You will have to learn to maneuver around the obstacles that will be put in your way.
2. There will always be obstacles put in your way. Think creatively and have fun pushing them aside—that is my suggestion.
I’m especially encouraged by the completion of my three goals this week!
Why? Because as I said earlier, this past weekend was Labor Day; a day that is traditionally a high volume food occasion for many. Being the last of the summer wine, as it is, Labor Day is usually packed with picnics, eating out, over eating, and eating with friends, which I like to call Unconscious Eating. Not good for a food-obsessor like myself. Thankfully, I was able to plan ahead and pack prebaked oatmeal to carry with me on this trip. That helped, a lot. I was also able to walk and play, jump and dance with my family to the north. I feel I did exceptionally well this week with my teeny goals. Woohoo, so psyched about the progress being made because of these weekly incentives.
What is my general feeling about this goal-setting, habit-forming crusade I’m on? Just this…
I am still not feeling a full-fledged habit formed around my exercise time in the morning. I also still feel the pull to eat simple carbs (bagels) for breakfast, so I will continue my goal to eat complex carbs (oatmeal), for breakfast, instead.
In the interest of being honest about my goals…
I want to report that I have seen no additional weight loss as a result of me completing my goals this last month. Keep in mind, though, I am on a quest to gain more than a smaller number on the scale with this experiment. I am also hoping to teach myself how to consistently apply good habits to my health journey, including: feeding my body right, moving my body daily, and giving my body what it needs to function at a higher level and therefore heal quicker. I will say that I have experienced less problems with dramatic BGL shifts since beginning this habit forming behavior, so I am very happy with that development.
This week’s three goals:
1. Another 6N6 challenge: Eat oatmeal 6 times a week and exercise 6 times this week for 6 minutes each morning before doing anything else.
2. Pay close attention to portion sizes, putting a humorous sign on the kitchen table to remind me to “watch it” at dinner time, and to keep the measuring cup fairies at bay.
3. Practice ordering what I want and not just what I see on the menu when I eat out this week. I have a full weekend of plans with others. At least two of those occasions will include eating out. When I eat out, I will consciously focus on ordering off the menu for my goodness, instead of eating foods that don’t help me with my recovery.
What efforts will you make to be conscious about your eating this week? What habit would you like to develop that you don’t have a handle on now?
Are you putting off decisions that have to do with your health, your weight, or that plan you have to “get back in the game”?
Dr. J had a few things to say about health procrastination and it’s consequences over at calorielab this week.
His post is worth your time to read…a message I need to let sink into my marrow.
Thank you, Dr. J!
What’s standing in the way of you getting better? What teeny, tiny step will you take to move away from procrastination and toward recovery today?
This morning’s exercise routine went well. I got up reluctant, stuck in the Tai Chi DVD I borrowed from the library, fast forwarded through the introduction stuff, and began with some simple movements to warm up before my five minutes of calisthenics.
Five things that surprised me about this morning’s set:
- Simple movements can be difficult to master when they are unfamiliar to you.
2. Slowing down, when your mind tells you to run, run, run, is not an easy thing.
3. Being deliberate and patterned in your movements, while slowing down, takes concentration.
4. I can see the benefits associated with Tai Chi exercises, but I’m not sure I want to adapt Tai Chi philosophy.
5. I can be willing to do what I do not want to do, especially when I am convinced that what I do will benefit me and heal my body.
To My Additional Surprise:
My five minutes this morning turned to seven minutes before I knew it. Coming off an injury that limited my mobility last week, I paid special attention to my body as I exercised this morning, and changed positions and movements when I noticed any pain. It was a good start to a new program for me.
I have to say I am looking forward (with only the slightest bit of hesitation/apprehension), to learning a routine I can practice every morning going forward. Anything that keeps me moving without too much pain is a welcome addition to my life.
Have you ever practiced Tai Chi? When have you surprised yourself during an exercise routine, and how did that feel?
It’s time to set some goals for the week ahead, but first I’ll go over how I did this past week with my three teeny, tiny goals.
These were my goals:
1.Continued fiber in the morning (eat my oats).
2.Exercise first thing in the morning; this week we take it to 8 minutes.
3.Awareness of portion control while eating and prepping foods.
I did great on goal no. 1. I think there was one day when I did not eat oatmeal with walnuts for breakfast, or maybe two. The wee ones were in the house this past weekend, so I may have missed one breakfast of cereal while they were there. Regardless, I feel good about my breakfast fiber this week and the habit I am forming for eating this way in the morning.
I did pretty good with goal no. 3. I was consciously aware of how much I was eating this week, but still I ate some portions that were larger than they should be. I also fell off the caloriecounter.com wagon this week. Why is counting calories so hard for me? Answer pending.
I had problems with goal no. 2 this week. As I reported, I hurt myself while exercising on Friday. Went too far with an exercise routine and pulled a muscle in my hip/lower back that made the weekend a painful event, so I did not exercise either Saturday or Sunday. I did exercise all other days, but with much less enthusiasm than in the past. That tells me this goal was not teeny, tiny enough to be doable by me–at least not in a way that is habit-forming and that’s what I’m shooting for with these goals. I will go back to five minutes of exercise each morning this week, and stay there for a few weeks before I try again to increase my times.
Here are my goals for this week:
—Continue eating fiber in the morning. This week I will allow myself to eat either oatmeal or veggies for breakfast. Either way, I will have low fat milk with my breakfast to get the protein I need and keep blood sugar levels level as possible.
—Exercise for 5 minutes upon rising each morning. I borrowed a Thai Chi DVD from the library and I am going to incorporate that in my morning exercise routine this week, using it to stretch before my calisthenics.
—Put my measuring cups on the kitchen table to remind myself to watch (measure) my portions this week.
I’ve decided that I am also going to go back to having a salad with my evening meal each night. I’ve kinda gotten away from that habit, but need to bring it back, since I feel I need more fiber in my diet than the oatmeal is providing.
What three teeny, tiny goals are you willing to set for yourself this week? How important is fiber consumption to your daily eating plan and digestion?