Wednesday, September 03, 2008

Breaking a Stall

I replied to a thread on OH earlier today and thought I'd copy it here for future reference. Weight loss stalls and plateaus are very common after WLS -- or any type of weight loss program. We didn't gain weight steadily over the years and we will not lose weight every day or week when we're losing weight it's not going to melt off every day or week. It's frustrating, but it's all part of the process and we just have to be patient and work through these little bumps in the road. But when the scale hasn't moved for a couple weeks or months - this is the perfect time to take a very close look at what we're doing and figure out if we need to make change. Have we allowed bad habits to creep back in or are there adjustments to routines that need to be made to jumpstart the weight loss again? Here's a list I typed up earlier:
  • Are you tracking your food intake in a food journal? Is it on track?
  • Are you tracking every single calorie that passed your lips? (flavored water, vitamins, gum, single pieces of candy) Even if you aren't keeping track of calories, your body is!
  • Are you eating too MANY calories?
  • Are you eating too FEW calories?
  • Are you taking in enough protein? 80-100g/day
  • Are the fats you're eating healthy (polyunsaturated and monounsaturated)
  • Are you eating too many simple carbs (bread, pasta, potatoes, sugar, pasta, rice)
  • Are you eating enough fruits and veggies?
  • Are you drinking enough water (water flushes fat toxins from our body)?
  • Are you grazing?
  • Are you eating the right quantity? Measuring and weighting foods?
  • Are you eating on a schedule?
  • Are you exercising hard enough? Long enough? Fast enough?
  • When's the last time you changed your exercise routine? (The body becomes efficient and doesn't burn as many calories after we've done the same thing for 4-6 weeks)
  • Have you added weight training to your workouts? (muscle burns more calories at rest)
  • Are you taking all your vitamins and supplements?
  • Have you started taking any new medications that might promote weight gain?
  • Have you taken your measurements (you might be losing inches even if the scale isn't moving)

Also, here's a great post by DxE that has a ton of information that might trigger ideas in some other areas to break a plateau.

Hope this helps...


No comments:

Post a Comment

Related Posts

Related Posts with Thumbnails