Skyler's new diary
- Thread starter skyler1
- Start date
SkinnyKate
New member
no problem! this should be here for others who are going to encounter this problem(including me, I ALWAYS plateau when Im close to goal)
found some more..
<snip>
What you’re experiencing is common – many successful slimmers find their weight remains static for several weeks. However, you’ll be pleased to hear that most people find the pounds suddenly start to shift again. Why this happens isn’t clear but it seems to be the body’s way of ‘catching up’ with its sudden change in size.
Although it’s disappointing when you don’t lose weight steadily, this is a crucial time for you. It’s at this point that many people give up, fail to reach their goal and pile the weight back on. In contrast, most people who get through this difficult patch go on to reach their goal, and then stay slim forever.
There’s never been a more important time for you to stay motivated so look back on your success to date, whether that’s checking out your WLR weight loss chart or comparing pictures of yourself before you started losing weight, with pictures now.
You might also find it motivating to measure your vital statistics – even though the scales don’t show a loss, you might still find you’re losing inches.
</snip>
<snip> i like this one best of all...
As protein and carbohydrates are used from the cells it causes a reduction in the amount of lean mass forcing the metabolism to decrease, this means the individual now requires less energy to maintain the new weight. In other words, the body has gradually adapted to match the new energy intake!
We Burn Less Calories
There is a second effect, as the body becomes progressively lighter less calories are burned during movements so the overall energy expenditure also reduces.
The reduction in lean mass and the lowered energy expenditure both help restore a balance of energy from any initial reduction in calorie intake and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.
The bottom line is the initial 500 calories per day reduction no longer continues to be effective for losing further weight as the body no longer recognizes that there is a calorie deficit. There will always be an adaptation to match any lower calorie intake simply because the body needs to conserve energy for survival!
Limit the effects of the Weight Loss Plateau!
The facts above means it is vital that dieters begin by reducing calorie intake slowly, this limits the loss of lean weight and helps keep metabolism high during dieting. Also, any exercise done within the first 10 - 15 workouts needs to be light and for longer durations to enable the energy system to adapt to the change by "switching its gear" into fat burning mode!
If calories are cut too much too soon the body is forced to burn more and more protein especially when glycogen (carbohydrate) stores run low. This seriously lowers the metabolism and dieters hit a period where they just cannot lose any more weight "the weight loss plateau", then when they give up and go back to the old eating habits the body shoots back into a positive energy balance, which causes many dieters to GAIN BACK FURTHER WEIGHT!
Boost Metabolic Rate before lowering calories!
Its a physiological fact that while losing weight we all tend to lose lean muscle which lowers our metabolism. The idea is to lose the least amount of muscle by boosting the metabolism then reduce calorie intake gradually to maintain a fast energy expenditure.
Boosting metabolism works because when you do lose some lean mass the metabolism will still be high enough to effectively burn extra calories from the fat stores, which also means you don't need to be as strict when dieting!
What to do if it's too late.
If you have already lowered calories too much there is still chance to re-adjust dietary intake to help boost the metabolism back into fat burning mode and limit further loss of lean weight. One technique which many top bodybuilders use is the Zig Zag method, the most effective Zig Zag comprises a 3 day cycle of calories below maintenance level, then a day of maintenance level calories. This scientifically proven technique virtually stops any loss of lean muscle and keeps the metabolism from slowing. It's also a great motivator as the dieter can still enjoy foods often forbidden on many commercial diets. The Zig Zag method is one of the best-kept secrets from the world of natural bodybuilding. For more information on Zig Zagging and other techniques used by professional bodybuilders check out Tom Venuto's e-book click here for details!
Boosting the metabolism is the fastest and most natural way to overcome any weight loss plateau!
</snip>
found some more..
<snip>
What you’re experiencing is common – many successful slimmers find their weight remains static for several weeks. However, you’ll be pleased to hear that most people find the pounds suddenly start to shift again. Why this happens isn’t clear but it seems to be the body’s way of ‘catching up’ with its sudden change in size.
Although it’s disappointing when you don’t lose weight steadily, this is a crucial time for you. It’s at this point that many people give up, fail to reach their goal and pile the weight back on. In contrast, most people who get through this difficult patch go on to reach their goal, and then stay slim forever.
There’s never been a more important time for you to stay motivated so look back on your success to date, whether that’s checking out your WLR weight loss chart or comparing pictures of yourself before you started losing weight, with pictures now.
You might also find it motivating to measure your vital statistics – even though the scales don’t show a loss, you might still find you’re losing inches.
</snip>
<snip> i like this one best of all...
As protein and carbohydrates are used from the cells it causes a reduction in the amount of lean mass forcing the metabolism to decrease, this means the individual now requires less energy to maintain the new weight. In other words, the body has gradually adapted to match the new energy intake!
We Burn Less Calories
There is a second effect, as the body becomes progressively lighter less calories are burned during movements so the overall energy expenditure also reduces.
The reduction in lean mass and the lowered energy expenditure both help restore a balance of energy from any initial reduction in calorie intake and can even slow progress from the extra exercise sessions often undertaken when attempting to lose weight.
The bottom line is the initial 500 calories per day reduction no longer continues to be effective for losing further weight as the body no longer recognizes that there is a calorie deficit. There will always be an adaptation to match any lower calorie intake simply because the body needs to conserve energy for survival!
Limit the effects of the Weight Loss Plateau!
The facts above means it is vital that dieters begin by reducing calorie intake slowly, this limits the loss of lean weight and helps keep metabolism high during dieting. Also, any exercise done within the first 10 - 15 workouts needs to be light and for longer durations to enable the energy system to adapt to the change by "switching its gear" into fat burning mode!
If calories are cut too much too soon the body is forced to burn more and more protein especially when glycogen (carbohydrate) stores run low. This seriously lowers the metabolism and dieters hit a period where they just cannot lose any more weight "the weight loss plateau", then when they give up and go back to the old eating habits the body shoots back into a positive energy balance, which causes many dieters to GAIN BACK FURTHER WEIGHT!
Boost Metabolic Rate before lowering calories!
Its a physiological fact that while losing weight we all tend to lose lean muscle which lowers our metabolism. The idea is to lose the least amount of muscle by boosting the metabolism then reduce calorie intake gradually to maintain a fast energy expenditure.
Boosting metabolism works because when you do lose some lean mass the metabolism will still be high enough to effectively burn extra calories from the fat stores, which also means you don't need to be as strict when dieting!
What to do if it's too late.
If you have already lowered calories too much there is still chance to re-adjust dietary intake to help boost the metabolism back into fat burning mode and limit further loss of lean weight. One technique which many top bodybuilders use is the Zig Zag method, the most effective Zig Zag comprises a 3 day cycle of calories below maintenance level, then a day of maintenance level calories. This scientifically proven technique virtually stops any loss of lean muscle and keeps the metabolism from slowing. It's also a great motivator as the dieter can still enjoy foods often forbidden on many commercial diets. The Zig Zag method is one of the best-kept secrets from the world of natural bodybuilding. For more information on Zig Zagging and other techniques used by professional bodybuilders check out Tom Venuto's e-book click here for details!
Boosting the metabolism is the fastest and most natural way to overcome any weight loss plateau!
</snip>
NothinToLose
New member
Wow, Kate, this is really interesting stuff!
So, today has been okay so far...had 2 eggs for breakfast, lettuce/carrots/tuna for lunch, 32 oz water and heading home shortly. Getting myself revved up for a good cardio session, hopefully an hour and to start my week of right. This is a tough week as we have our national conference starting tomorrow where they provide breakfast/lunch/dinner through friday afternoon. yuck! you never know what they are serving and the dinners always turn into wine drinking evenings. i'm going to try to make smart decisions and watch the portions and come right home and put it in fitday! the best i can do, i think. i also NEVER wake up early before work to exercise but if i dont tomorrow, that will have to be my day off this week & it seems early for that to happen so i'm going to try. if not, i'll have to get in some extra cardio on friday & saturday to make up for the weeks' allotment. one day at a time...
Hi Skyler,skyler said:
I was just going through your diary and noticed that NewLeaf mentioned my name.
There definitely are different opinions on whether or not early morning exercise is or isn't more beneficial than exercising in the evening (as there are different opinions on everything else!) but for the most part, the article seems to refer to weight training being more beneficial later rather than earlier which I would probably agree with in most situations.
Now later in the article it says that the morning exercise wouldn't make that much of a difference in the long run... I still believe that this is refering (for the most part) to weight training rather than cardio.
I know from my own personal experience a few years back that just 20-30 minutes of early morning cardio, on an empty stomach, is amazing at blasting fat! In fact, I've read that it is equal to 45 minutes of cardio later in the day, once you have food in your system.
Just a thought but I personally believe in the A.M. cardio.
Last edited:
awesome. thanks paula. newleaf said you knew what you were talking about! well, yesterday was interesting..i had all good intentions (dont we always) re:elliptical at home, etc...i get home and power is out in the whole block. that got thrown out the window...so, we ended up going out to dinner and my FH is a chef so he has chef friends...sat at the chef's table and he just served us food...more meat than i've eaten in a year probably. funny b/c my favorite part was the salad and the small piece of fish ( i guess my lifestyle is officially changing for the better with better choices which is good), but then i felt so guilty b/c i was tasting all these weird pork/liver/chicken concoctions...overall, i put it into fitday and luckily, ended up at 1400 calories - over my limit for sure (as i've been averaging 1150) but at least it wasn't outrageous. maybe thsi will help trick my body (even though i didn't mean it) to do what kate recommended with 1400 cal one day, then 1000 , then 1200, then 1500 ,etc.? who knows!
also, this morning was the first in FOREVER that i got myself out of bed b/c i know that i have a meeting late tonight for work and wouldnt have a chance to exercise and got on the elliptical and it felt great to get it done pre-work and also managed to drink 30oz of water as well...maybe need to be adding that into the "change it up" program...
the rest of the week is oru sales conference where meals are provided so hopefully there will be salad options and veggie choices without too much oily stuff to totally kill my week!
well, yesterday was interesting..i had all good intentions (dont we always) re:elliptical at home, etc...i get home and power is out in the whole block. that got thrown out the window...so, we ended up going out to dinner and my FH is a chef so he has chef friends...sat at the chef's table and he just served us food...more meat than i've eaten in a year probably. funny b/c my favorite part was the salad and the small piece of fish ( i guess my lifestyle is officially changing for the better with better choices which is good), but then i felt so guilty b/c i was tasting all these weird pork/liver/chicken concoctions...overall, i put it into fitday and luckily, ended up at 1400 calories - over my limit for sure (as i've been averaging 1150) but at least it wasn't outrageous. maybe thsi will help trick my body (even though i didn't mean it) to do what kate recommended with 1400 cal one day, then 1000 , then 1200, then 1500 ,etc.? who knows! also, this morning was the first in FOREVER that i got myself out of bed b/c i know that i have a meeting late tonight for work and wouldnt have a chance to exercise and got on the elliptical and it felt great to get it done pre-work and also managed to drink 30oz of water as well...maybe need to be adding that into the "change it up" program...
the rest of the week is oru sales conference where meals are provided so hopefully there will be salad options and veggie choices without too much oily stuff to totally kill my week!
SkinnyKate
New member
crossing my fingers for you skyler! and you FH is a chef? ohhhhh Id love a chef in the family!
also SO proud of you for prioritizing your exercise! way to go! I dont know if I could have done it! You know, soo many people just give up during a plateau phase, but not you! You become even MORE determined! way to go!
also SO proud of you for prioritizing your exercise! way to go! I dont know if I could have done it! You know, soo many people just give up during a plateau phase, but not you! You become even MORE determined! way to go!
Thanks Kate. MORE DETERMINED is right. I am NOT going to fall into that category of "this is just where my body is going to be at this weight". That will not do! So, yes, trying new things and new times and new exercises (if i can think of more)....in the wintery snow/rain - that is a tough one. I do have some videos, maybe i should go back to trying those now and again...
thinking out loud...
S
thinking out loud...
S
hey paula! we can keep each other motivated.
so, i had a crazy week with a very long conference for work and being fed the entire time - all three meals, limited breaks, etc....
i am proud of myself as i have lost zero (what else is new ), BUT i was VERY careful with the choices of food....
fruit for breakfast
rice and shrimp and salad for lunch
dinners were hard as there were hor'dorves (sp?), steak, tuna, etc throughout the week....
BUT, i wrote everything down and averaged (with wine at the parties) 1250 calories for the week! i'm surprised and very thankful that i didnt blow up (literally)...
unfortuneatley, i havent exercised since tuesday am as i've been working from 6am to 11pm so i am exhausted but i do miss the exercise which i 'm taking as another positive...
maybe this break and change of food will help break this non-losing..we shall see...
PS- i was able to put the "blinders" on for all the desserts (there were tons - snack time and every meal, including my favorite cheesecake) and had NONE. whoooooooo.
so, still stuck at 143 and hoping to pick up the exercise and get back to 1150 cal. / day and see what happens next...
so, i had a crazy week with a very long conference for work and being fed the entire time - all three meals, limited breaks, etc....
i am proud of myself as i have lost zero (what else is new
), BUT i was VERY careful with the choices of food....fruit for breakfast
rice and shrimp and salad for lunch
dinners were hard as there were hor'dorves (sp?), steak, tuna, etc throughout the week....
BUT, i wrote everything down and averaged (with wine at the parties) 1250 calories for the week! i'm surprised and very thankful that i didnt blow up (literally)...
unfortuneatley, i havent exercised since tuesday am as i've been working from 6am to 11pm so i am exhausted but i do miss the exercise which i 'm taking as another positive...
maybe this break and change of food will help break this non-losing..we shall see...
PS- i was able to put the "blinders" on for all the desserts (there were tons - snack time and every meal, including my favorite cheesecake) and had NONE. whoooooooo.
so, still stuck at 143 and hoping to pick up the exercise and get back to 1150 cal. / day and see what happens next...
NothinToLose
New member
Wow, Skyler, that conference sounded like hell! 6 to 11, I would not be able to stand a day on that schedule! You did awesome job keeping your calories as low as you did! I think now you need to get some sleep!
NothinToLose
New member
Hi, Skyler! How are you doing girl?
Hope you got some good rest over the weekend from this insane conference.
Hope you got some good rest over the weekend from this insane conference.
hey guys! thanks so much for checking on me. i slept, yes, i'm still tired but much better and feels good to get back on a schedule of some sort that i am used to!! still stuck at 143, but i'm really happy i didnt gain last week. had pilates on saturday and was sore yesterday so i took a walk with my dogs...so far so good today, i had a yogurt smoothie for breakfast and am planning to hit the elliptical tonight as i just couldnt get up this morning (imagine that!). hoping that this is my week! i want to make beagle dance
Okay, yesterday was an interesting day as i clocked in at only 800 calories but wasn't hungry at all & not sure how that all happened..i guess b/c of the limit of protein now that I am looking at it all..
breakfast: smoothie
lunch: salad with tuna salad and chicken salad
snack: brie cheese (just a little )
dinner: cooked veggies - spinach/asparagus/carrots/endive w/ some olive oil
ended up having a short walk, no elliptical due to errands that popped up late in the day, but definitely going to get on it for 60 min. tonight with HIIT involved.
so far today:
breakfast: banana & black coffee
i'm coming up on 4 months to my wedding and i really really want to lose these 15 lbs by then. i know they are my last 15 and that is the hardest but it has been such a hard battle, i m ready to enter maintenance mode and stay where i've battled so hard to get to! i'm sure a lot of you feel the same. if only will and determination made those fat cells shrink!!
breakfast: smoothie
lunch: salad with tuna salad and chicken salad
snack: brie cheese (just a little
)dinner: cooked veggies - spinach/asparagus/carrots/endive w/ some olive oil
ended up having a short walk, no elliptical due to errands that popped up late in the day, but definitely going to get on it for 60 min. tonight with HIIT involved.
so far today:
breakfast: banana & black coffee
i'm coming up on 4 months to my wedding and i really really want to lose these 15 lbs by then. i know they are my last 15 and that is the hardest but it has been such a hard battle, i m ready to enter maintenance mode and stay where i've battled so hard to get to! i'm sure a lot of you feel the same. if only will and determination made those fat cells shrink!!
NothinToLose
New member
Hi, Skyler! Looks like you're doing great! Will and determination will definitely do it! I think you'll do just fine!
today was a strange day. work went along fine and eating was good - banana,coffee, salad with grilled veggies for lunch, apple for snack, salad with grilled chicken for dinner i think (havent eaten yet). i had every intention of riding the elliptical tonight and at 3pm, i get a frantic phone call that my parents' dog , that we are dog sitting, escaped and ran away. my elliptical session turned into a dog chasing/looking / running session for about 45 minutes. so, i got my exercise but also my fair share of stress. and, no, she isn't back yet. YIKES! everybody cross their fingers for me that she comes back safely. the only thing that i can hope is that somebody reads her tags and calls us. it is very frightening and has never happened to me before (and it isn't even my own dog!).
tomorrow i will be off to chicago for work..boston to chicago leaving at 4.30am and returning to my house ALL IN ONE DAY at about 8.30pm if all goes on time...not sure what will happen with food..i'm assuming i will have to make SMART decisions as travelling isn't easy or cheap and doing a roundtrip! from boston to chicago and back in one day is kind of nuts!! i don't make the plans! i just know there wont be much exercise so i am thinking low on the calories, hopefully...
til next time..
S
tomorrow i will be off to chicago for work..boston to chicago leaving at 4.30am and returning to my house ALL IN ONE DAY at about 8.30pm if all goes on time...not sure what will happen with food..i'm assuming i will have to make SMART decisions as travelling isn't easy or cheap and doing a roundtrip! from boston to chicago and back in one day is kind of nuts!! i don't make the plans! i just know there wont be much exercise so i am thinking low on the calories, hopefully...
til next time..
S
NothinToLose
New member
Wow, Skyler, what a crazy day! I hope you'll find the dog!
Trips are the hardest to eat right on, because there are so many unhealthy choices presented that they are hard to resist! Stay strong and you'll be ok. Sounds like today will be another crazy day for you. All the best!
Trips are the hardest to eat right on, because there are so many unhealthy choices presented that they are hard to resist! Stay strong and you'll be ok.
Sounds like today will be another crazy day for you. All the best!