The Month of March felt like a total wash for me. I was so excited to be close to losing that 80 lbs, but could not reach it. In the month of March I lost a total of 1.4 lbs... in February I lost 7.2 - quite a bit of difference. Very disconcerting because just a month ago (March) I started training for a 5k. You'd think that shaking it up a bit would work.
So I'm going to share with you some of the tips I received to deal with my plateau:
- Are you getting enough protein?
- Eat beef, it fills you up faster and sticks with you.
- Exercise less (if that's what is making you more hungry)
- Do you eat enough before working out or do you wait until after?
- Before Work Out: Try 150 -200 Calories of Carbs a half hour before
- After Work Out: 24-26 grams of protein within an hour
- Spread out meals into smaller but more frequent meals.
- If working out hard - examples of things to eat
- Breakfast: oatmeal and egg whites on the side
- Snack: egg whites and spinach with salsa OR PB2 with rice cakes
- Lunch: 3 oz lean meat, complex carb (brown rice or sweet potato) and a green veggie
- Protein Powder mixed with water or milk for after work outs and then a piece of fruit too
- Protein Ideas: individual packets of tuna, chicken breast, turkey burger, turkey breast (not lunch meat)
- I found an article here on plateaus and how to deal with them... it's pretty decent and bumps up against some of the suggestions above: http://www.care2.com/greenliving/6-steps-to-get-over-your-weight-loss-plateau.html
These were all ideas sent to me because I had posted to my Weight Watcher group that I increased my work outs and all i'm getting is more hungry and not losing any weight. So I did try and incorporate the eating before and after my work out - but not sure I'm getting the right stuff in. I am eating more often - getting in more healthy snacks such as fruit and yogurt. Incorporated the chia seeds back into my yogurt - needing that healthy fat additive.
I think I need to increase my healthy fats a bit too. I also need to be better at meal planning... I did ok this week, but March was iffy. We did a lot of on the fly eating (where it was fend for yourself)... and although the meals were within my points they were not always the most filling - therefore I was left feeling hungry in the evening and then eating!
I did do better this week (as I said)... I lost 1.6 lbs... which is not enough to hit my 80 lb mark! Still pretty good for a holiday weekend and a dinner out one night as well. Also, If you look at my last two weeks combined I've lost 2.4 lbs (more than March's total)... so that's not too shabby. Glad I did the math because I was truly pissed today that I didn't hit my 80!
If you have any suggestions on how to get over a plateau - please leave comments. I'm sure we've all been in this boat many 'o times... and I still feel like I'm at the plateau!!!
I can't wait until I'm Healthfully Ever After!
No comments:
Post a Comment