This week let's talk about something that has happened to most people when they are on their weight loss journey," weight loss plateau". For some hitting this wall can be discouraging and for some even adds to them quitting the quest for good health. So what do we do when we hit that wall?
While I would love to give you a warm and fuzzy talk and tell you it's easy, I can't. The truth is we are not only a quest just to lose a few pounds, but on a life journey to continued health. That means different things to different people. So let's address first what happens when you hit that wall and you can't seem to lose weight. The first thing is to understand if you are really plateauing or not. If you are trying to lose weight and you have not lose weight or inches in over 3 weeks, then you may be in a plateau. In order to break that plateau you will have to look at what you are eating and how you are working out.
One thing I realized when I was working out is my body had adjusted to the weights I was using in some of my exercise routines. Also, the workouts I was doing that were originally difficult for me were now quite easy. In order to get the same results I had to adjust the intensity of the workouts. I purchased heavier weights and I shifted from the beginner workouts to more advanced workouts. When I did this I was able to see the weight loss increase. Sometimes it requires you to make some adjustments in what you are eating. Based on the amount of weight you need to lose will depend on the caloric intake you should be eating daily. Most plans average around 1,500 calories.
While I would love to give you a warm and fuzzy talk and tell you it's easy, I can't. The truth is we are not only a quest just to lose a few pounds, but on a life journey to continued health. That means different things to different people. So let's address first what happens when you hit that wall and you can't seem to lose weight. The first thing is to understand if you are really plateauing or not. If you are trying to lose weight and you have not lose weight or inches in over 3 weeks, then you may be in a plateau. In order to break that plateau you will have to look at what you are eating and how you are working out.
One thing I realized when I was working out is my body had adjusted to the weights I was using in some of my exercise routines. Also, the workouts I was doing that were originally difficult for me were now quite easy. In order to get the same results I had to adjust the intensity of the workouts. I purchased heavier weights and I shifted from the beginner workouts to more advanced workouts. When I did this I was able to see the weight loss increase. Sometimes it requires you to make some adjustments in what you are eating. Based on the amount of weight you need to lose will depend on the caloric intake you should be eating daily. Most plans average around 1,500 calories.
As you can see from the chart above, to lose about 1 pound a week, you need to decrease your caloric intake by 500 calories. There are many aps for your phone and even your computer to track your caloric intake. Once you make these adjustments you should begin to see your weight lose begin again. I would also suggest if you are still having problems to see your doctor to make sure there isn't any medical condition keeping you from reaching your weight goal.
Finally, let me remind you this is a life journey. Don't think I'll change my eating "until" I get to my goal with the expectation of picking up bad eating habits when you are done. If you do, expect to pick up all the weight you loss and sometimes more. So don't set yourself up to fail. If you like pasta, don't think set yourself up by saying you will never eat it. Just make sure when you do, it is done in a way that helps you continue on your life journey of good health (this is not to say pasta is bad, however some people find that they have problems with diets heavy in carbs effects them in different ways). So this week, examine your journey. Are you working out consistently? Are you journaling and really taking the information you have gained to help you deal with what's eating you? Are you making those healthy changes in your diet? Are you moving yourself away foods high in fat and sugars? Are you eating more vegetable, fruits and raw foods instead of fried, greasy foods? All these adjustments overtime will help you reach your goal and maintain it. So until next week, I pray you continue to W.I.N. in health!
Finally, let me remind you this is a life journey. Don't think I'll change my eating "until" I get to my goal with the expectation of picking up bad eating habits when you are done. If you do, expect to pick up all the weight you loss and sometimes more. So don't set yourself up to fail. If you like pasta, don't think set yourself up by saying you will never eat it. Just make sure when you do, it is done in a way that helps you continue on your life journey of good health (this is not to say pasta is bad, however some people find that they have problems with diets heavy in carbs effects them in different ways). So this week, examine your journey. Are you working out consistently? Are you journaling and really taking the information you have gained to help you deal with what's eating you? Are you making those healthy changes in your diet? Are you moving yourself away foods high in fat and sugars? Are you eating more vegetable, fruits and raw foods instead of fried, greasy foods? All these adjustments overtime will help you reach your goal and maintain it. So until next week, I pray you continue to W.I.N. in health!
Back to School Healthy Living (part 6)
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This week I tried a new service, Door to Door Organic. This company will deliver organic produce directly to your door at a reasonable price. I picked the package for a family of four that was about $33 (I used a $10 off coupon) I also purchased other items. My total was only about $50. I would suggest you visiting them to see if they deliver in your location. If you would like a $15 off friend coupon send me your e-mail address via williamsinnovativenetwork@gmail.com and I'll send you the link. I used my potatoes from my box to make baked potato wedges. I washed them and diced them up. I poured some olive oil over them and seasoned them with garlic and vegetable seasoning. I put them on a pan and baked them at 350 until they were fork tender. I also make turkey meat balls to go with the meal. I took a pound of ground turkey and seasoned it with garlic, cheese, and seasoning of choice (what I used is pictured above). I also blended bread crumb and cheese and rolled the meatballs in it and put it in the pan to bake.
Cooking dinner is always a battle for many, but one way to take out the fuss is to plan your dinner before time so you don't have the scene of you standing in the kitchen with your fridge thrown open looking for something to cook.
Cooking dinner is always a battle for many, but one way to take out the fuss is to plan your dinner before time so you don't have the scene of you standing in the kitchen with your fridge thrown open looking for something to cook.
