15 pounds gone and now I face a dreaded plateau
Monday, October 04, 2010
I have been staring at 265 lbs. on the scale for more than a week now. I was so excited the first time I saw that number. It meant that I had lost 15 lbs. (in only a couple of weeks) and that I was well on my way to better health and smaller clothes.
Now I hate seeing that number. All kinds of negative thoughts are running through my head....you know the ones...."I will never lose any more weight"....."I am doomed to be this size forever". All the usual diet saboteurs. Hah! I am not going to fall for it this time. Instead of cursing the scale (and myself) I am going to morph into Sherlock Holmes and see if I can find the culprit.
First area to examine is exercise.....am I doing enough? Let's see. I do a strength training exercise DVD for 20 minutes 5 times a week. Should I do more? Hmmm....when I am done with those 20 minutes, my face is beet red, I am soaking wet from sweat, and can barely breathe. I think exercise is right where it should be for the time being. When it gets to the point where I can do my exercises with ease, I will increase the time to 30 minutes per day. I will probably only do 5 days of scheduled exercise but will gradually add more fun exercise such as swimming and bicycling.
Next....what I am drinking? Water, water, and more water! No problem there!
Well, it's elementary my dear Watson.....if exercise and water are not the problems, then it HAS to be the food. If I eat 6 small meals at around 200 calories each, that means I am getting approximately 1200 calories a day...which is my target range. In looking back over my food journal, I notice there are many days where there are entries added such as grapes, more peanut butter, sliced turkey....all added in the evening. Could these be the culprits? Absolutely, if they are causing me to exceed my calorie limits everyday...which they are.
So now that I know what the problem is....what am I going to do about it?
1. Stop listening to the voices in my head that tell me, "Go ahead, have another handful of grapes, it won't hurt you" or "You have been so good, you deserve to have another helping of that yummy chocolate almond butter"
2. Make sure that I stay aware and engaged at all times. I will find something constructive to do when I am bored. Numbing myself is no longer an option.
3. No more eating when I am tired. Instead of heading to the kitchen, I will head straight to bed for a good night's sleep.
Now that that mystery is solved, I am looking forward to seeing newer, smaller numbers on the scale very soon.
1) Activia yogurt with product 19
2) Almonds & raisins
3) Turkey sandwich on whole wheat bread, orange
4) 1/2 sweet potato and cottage cheese
5) Meatloaf and veggies
6) Apple and 2 TBS. almond butter
20 mins. -- Body tone DVD