Wednesday, May 27, 2009

I am at a PLATEAU and I don't know how to move away from it

Weight at the beginning of May 2009: 265 lbs.

Weight today: 269 lbs.

What happened?

Reasons: partying, not focusing, eating my emotions, family drama, being tired, etc.

The second month of morning cardio boot camp has started and I have already missed 5 sessions. That is the equivalency to a week! Two of the days I missed were because I stayed up late for nonsense reasons, while the other three days I missed were because of family related reasons. Regardless I am at a standstill. I need to get enough hours of sleep, eat well, and exercise. This week so far I have been eating well, but then again it's only Wednesday.

I am at a PLATEAU and I don't know how to move away from it. WRONG response Maureen. Let's try this again. I am at a PLATEAU and I KNOW how to move away from it, but I choose to make excuses and not succeed.

Some tips and suggestions my trainer sent to me to help with the PLATEAU issue:

Tips and suggestions that may help you move off your “plateau.”

1) Try to stay away from all refined and artificial sugars—even drinks that are sweetened. Try this for a couple of weeks and see if you notice anything. Really pay attention to things that you may not think have sugar in them but really do (e.g., jellies, jams, teas, coffee drinks, pre-packaged oatmeal, cereal, protein bars, etc.).

2) Always try to drink 8 ounces of water before you eat. This will help you with portion control and you will not want to eat as much.

3) Try to only have veggies and protein at dinner (e.g., no rice, potatoes, cous cous, bread, etc. with dinner). Just protein and veggies!.

4) Only eat natural snacks. Make sure you are getting 5 fruits and veggies per day. Apples, green vegetables, salads, raisins, tomato sauces, carrot sticks, etc. Natural fiber and naturally occurring vitamins keep the GI tract healthy and functioning properly.

5) Continue to drink water throughout the day. This will not only help with your energy level, but also with your circulation, digestion and immune responses!

6) Cut down on the caffeine. This is a false stimulant that actually ends up making you hungrier!

7) Try to be consistent with 5 meals a day at approximately the same times (i.e., 2.5 to 3 hours apart). This will help your body get into a rhythm and make it easier to metabolize food and efficiently produce energy.

8) On homework days, do cardio instead of push-ups or sit-ups. Walk, run, ride a bike, swim, etc. This will help boost your fat-burning potential.

9) Buy a set of hand weights at a sporting goods store and use them when doing the homework. Adding muscle to your body helps to burn more calories.

10) Try not to eat the same things every day. you need a variety of food for nutrients but it also helps to curb boredom with the same thing all the time. Plus your body gets used to the same things and sometimes needs something different to boost your metabolism and break down of the new foods.

11) Use Tupperware and/or small snack baggies to portion your food and always use the 20-minute rule. If you are full all the time, you may be eating more than your body needs. You should be a little hungry before you eat each meal.

12) Make a large container of trail mix at the beginning of the week and portion it out each day with a 1/4 cup container.

13) There are some great bran muffin mixes and recipes out there that you can make mini muffins and add walnuts or pecans and you have quick snack on the go with fiber, protein and little sweetness.

14) In order to really succeed, you have to plan. Cook things ahead of time, pack your snacks, always think ahead.

15) Try to be conscious for a week of how many calories you consume. A woman should eat between 1,500 and 1,800 calories per day and a man between 1800 and 2200 calories per day.

Eating healthy is hard, but once you get used to planning and preparing, you will not even think about it anymore; it will be a way of life!


  1. Thanks Mo! I'm at a plateau myself, I'll see what I can do with some of these great tips!

  2. No worries love!!! We can do it!


Related Posts with Thumbnails