Overcoming A Weight Loss Plateau

This originally ran in April of 2008...

In August, 2007, I began my weight loss program. I weighed 296 pounds of pure, unadulterated fat (can we say Jabba the Hutt??). In November, I weighed 254 pounds, with 15 of that in muscle. In December...254lbs. In January....254lbs. In February....254lbs. What is going on here!!!! I am killing myself with these exercises and this diet, but I'm still at the same weight!!! I'm losing inches, but I'm not losing pounds. I am no longer a fitness nut. I QUIT!!!!!

Has this ever happened to you? Well, this is what happened to me and no, I did not quit. Instead, I did some research, because I knew something was going on; I just didn't know what it was. Somewhere out there someone HAD to have gone through this same thing. The first question was to know what it was called. So, I went "college" on myself and picked the word Plateau. I was right. The attached article goes into more detail, but I'll give you the nuts and bolts of it right now.

Here's what happened: When I started to exercise, I naturally weighed a lot more, so there was more mass to move, thus more calories to burn. As I continued to lose the weight, my body had less mass to move, thus less calories were burned. My body eventually became used to my exercise routine and knew how many calories to burn for the workout. You see, I did not alter my workout; I did the same thing every day. Thus, my body did not have to extend itself. Here's an example of what I am talking about: Let's say you start jogging. The first day you huff and puff and eventually you reach the 1 mile goal. Fast-forward 2 weeks. Do you still huff and puff after 1 mile?? Probably not. Your body has gotten used to the run and has adapted to it. Now, do you just stop after running that 1 mile, or do you stretch it to 2 miles? My guess is that you will stretch it. The same scenario is applicable to strength training. You need to continue to challenge your body in order to continue to lose the weight.

What I needed to do is to trick my body. Give it the unexpected. So, I took a week off and researched different ways of doing my exercises. I needed to maintain the exercise routine, but not the routine exercises.

After the week off, I began again. However, this time I did different exercises and in a different order. I don't do them in the same way every day, like I used to. I mix it up. This way my body does not know what to expect. It can't get lulled into a routine. It doesn't know how much energy it will need to complete the exercise routine.

Guess what?? IT WORKS!!! The pounds are once again starting to come off. I am also a lot happier, because each day my workout is different. I like that.

In a nutshell, here is what I did:

• Take a week off
• Come up with new exercises or a different way of doing the old ones
• Change-up the routine. Don't do it the same way each day.
• Do both strength training and cardio

webmd.com

Food Commercials and Diets

Ever notice that when you are on a diet, all the commercials are about food? I'm sitting here writing this and they are showing a Pizza Hut commercial and guess what, I'm drooling. I mean, I don't even like Pizza Hut. Their pizza tastes like cardboard with a real bad sauce. Now, if you want a real good pizza, you need to try Chicago Connection. They are a local outfit, but their pizza is out of this world. I get salami, pepperoni, mushrooms, garlic (they sprinkle fresh minced garlic over the entire pizza), and extra cheese. This thing comes uncut and piping hot. After you slice the pizza and place a slice on your plate, your plate is just covered in grease (just the way I like it), which could explain one reason I am on this diet in the first place.

If that is not enough, I try and escape to the relative safety of the Internet and visit my favorite sites. While dropping, I am again accosted with lip-smacking recipes and hi-resolution photographs of food. Now, you know who you are, because I commented on your sites and let you know that you are torturing this poor soul. I need to ask myself, is there anyplace that is safe from the influx of these tantalizing and outright cruel commercials?

Another thing that is perplexing, is why in the world I am even writing about this? All I am doing is torturing myself. This is even worse than watching those commercials or drooling over my wonderful, stretchy-cheese-laden, garlic-sprinkled, Chicago Connection Pizza (notice that I even capitalize the word PIZZA).

Now that I'm hungry, I should go into the kitchen and have a nice, crunchy celery stick; only I like to put peanut Butter on them, which kind of defeats the entire purpose of the celery stick. Okay, how about a nice bowl of steamed vegetables? Again, I like to top them with my patented garlic butter (minced garlic mixed in butter).Again, purpose defeated. Oh well, I guess I'll just turn the television and computer off and stare at the cat, who is staring at me...who will win??

Delete Cookies, No Way!

I am sitting here watching my beloved Packers play. I am also watching my wife bake cookies. She is making a double recipe of chocolate chip cookies. Since we had some left-over semi-sweet bakers chocolate (regular and white), she is using that instead of regular chocolate chips.

Here's my problem, I'm on this Die with a T and I really shouldn't be indulging my sweet tooth on such a delicious treat. You see, my sweet tooth is what got me into this mess in the first place. Before I started this diet, I had been a very bad person. One of the things I just loved to do, would be to have ice cream late at night. I'm not talking about just a few scoops, either. Hey, I'm no wimp I take at least a pint. I figure if I'm going to do something, I'm going to do it big.

This continued for several weeks and I was happy as a clam (a fat clam). The thing was, I started making it a nightly routine. It turned into something that I HAD to do to make my day complete. Sounds stupid, but I am a creature of habit. If I do something more than a few times, it will soon become a routine and from a routine it becomes a habit...good or bad.

After my yearly visit to the doctor and the diabetes warning, I knew that I had some habits to break, one of them being no more cartons of ice cream at night (which, as you know is the worst time to eat anything). I guess I should tell you that its been over a year since I've had any ice cream.

Now, what does this all have to do with chocolate chip cookies? Well, in one word...moderation. There is no reason why I can't have a fresh, hot, just from the oven, chocolate chip cookie and a nice cold glass of milk. I just can't have a bowl-full of them. It does no harm to have something you shouldn't (diet-wise) now and then. You just have to do so in moderation. If you can limit your intake of the "evil" foods, you will no longer have those intense "must have" cravings for those foods.

Diets are hard enough to stick to, we just don't need to make them any harder. Try and vary the foods you eat each day. Eating the same thing each day not only gets boring, but it can actually derail your diet. They say that variety is the spice of life. We all need something to look forward to and having something different to eat each day can help keep that spice in your life. There will be times when you will be tempted with an evil cookie or piece of cake. As long as you can control your portions, the occasional detour into SweetsVille can be achieved.
Now, about that cookie...

Another article of interest...Dieting and Eating:The Battle Rages

Lethargy, Anyone?

Have you ever had one of those days when you simply don't want to do anything? Well, I must say that today falls into that category. I got up this morning and I just didn't feel like doing anything. I guess I could just chalk it up to Mondayitis, but it went far deeper than that.

Usually when this sort of thing happens, it works itself out after an hour or so, but today it lingers on into the afternoon. As I write this, I still have no motivation to do anything. This also translates into the fact that I want to have nothing at all to do with my Total Gym or Nordic track. I don't even want to look at them. I see them staring at me, but I won't even give them the time of day. Of course, I had to teach school (we home school our kids), but after doing that, I just want to go lay down. I'm even not to excited about watching Monday Night Football, so you know I got it bad.

It could all be due to the fact that the seasons are changing or it could be the fact that I haven't had a day-off from working on this site since March, but I think it has a lot to do with my diet. You see, I have been at the same weight for over 2 months and I even gained 4 pounds since last week. My wife thinks it's due to muscle gain which could be correct, since I have recently increased my workout from 4 days to 5 days a week and I have also increased the resistance on my exercises, but it is still depressing.

Anyway, enough of this, I need teach Algebra (which is enough to depress anyone) and I need to have my wits (what there are left of them) with me. Tomorrow is another day... Have a great day everyone.

Motivations and Diets: Part-Two

This then, was my motivation: I wanted to look good for my wife. I wanted her to notice the changes that were occurring and I wanted those changes to continue. Being able to see physical changes is a strong motivator for me when I’m depressed.

What started out as a primary motivation (my health issue), soon became a secondary one as my selfish side took over. I was selfish in wanting to look better. When I was down in the dumps and so depressed that I didn’t even feel like eating (It’s sad when I can’t even enjoy my own depression), it was the thought of throwing away everything that I had worked so hard to achieve that kept me going.

Each one of us who embarks on this journey needs to find something that will sustain us during those dark periods. Try to find something that you can cling onto. If you can’t think of anything strong enough to get you through those tough times, then try and find someone who can talk to you; someone who has been down this road before and knows what it’s like. There are many ways to find the support you need.

As always, I am here to help if I can. If you have any questions or concerns, please leave a comment and I will do my best to help you. Take care and continued success. Remember, look at what you have already accomplished, not at how far you need to go.

Next Time: Diabetes: What We Don’t Remember

See also...

Motivations and Diets:Part-1

Motivations and Diets: Part-One

One of the hardest things to do while on a diet is to remain motivated. I find that there are those times when I just want to chuck the whole thing and have that big, juicy hamburger. Yet, I resist the temptation. Why, because I have found that one thing that motivates me to keep going.

When I first began dieting, my motivation was simple: lose the weight or become a diabetic. Simple and to the point. However, as I continued on my dietary journey, I found that this alone was not enough to keep my spirits up during those “gloomy periods.” You are probably telling yourself that trying to keep from having to prick your finger 4 times a day and have to take several shots each day should be motivation enough. I would have to agree with you, but when I am at my lowest point, possible health issues really don’t concern me. I am not looking towards my long-term goals. I am looking at the here and now.

I know, you think I’m nuts, but I’m being truthful when I tell you this: it just didn’t matter. So, what did I do? I looked in the mirror and saw what I had become: a non-blob. Yes, when I arrive at my first bout of depression, I had been dieting for several months and there were already appreciable results. I had lost over 20 pounds and I could already tell that my waist was smaller. I looked into that mirror and saw something I was no longer repulsed at. I was no longer ashamed to be undressed in front of my wife.

This then, was my motivation...

Tomorrow: Motivations and Diets:Part-2

My Weight Progress

This is just to give you a quick update as to my progress on my diet. It has been almost a year since I started, and I must say that the journey has not been a smooth one. From the dramatic reduction in my caloric intake to the introduction of an exercise routine, I have lived a very different life from what I had been a year ago.

Besides dreaming of Double Western Bacon Cheeseburgers and big, juicy steaks and fighting the dreaded plateaus, I have made significant inroads towards my goal of 190 pounds. I know, you’re busy so I’ll shut-up and give you the results.

• Beginning weight on 6 August 2007: 278 pounds


• Beginning hip measurement:48 inches


• Beginning waist measurement: 56 inches




• Current weight on 27 July 2008: 232 pounds


• Current hip measurement: 39 inches


• Current Waist measurement: 44 inches


• Total weight Loss: 46 pounds

The weight of 232 could have been lower, but since a large portion of my exercise routine is devoted to strength training, I have gained, as a conservative estimate, at least 10 pounds of muscle. So, my total Fat Loss would be around 56 pounds.

I am hoping to be able to claim 50 pounds of total weight loss by my first anniversary. I’ll be sure and let you know if I make it or not.

Take the Day Off.

Today I went to buy some cat food for our starving 13-pound cat. As I was getting ready, I put on a shirt that I hadn’t worn in months and much to my surprise, the think swam on me. Yes, I used to fill this shirt out; I mean there was no spare room at all. Now, there is almost room for another person (but I won’t go there, as I try to maintain at least a PG rating on this blog).

This put me in such a good mood that I celebrated by trying to come up with an excuse not to exercise. I tried and tried and then it came to me: I have to but cat food. The time that I leave to go do that is, coincidentally enough the same time that I exercise. Well, that’s my excuse. However, there is a small problem: I always guilt myself if I don’t workout. So, I also had to find a way around this, and I think I did. I decided to do some work in the backyard. Yes, I know that it is not as intense a workout as my usual strength training, but it’s better then nothing.

Have you ever been in this situation? You decide that “today I just don’t feel like exercising.” Then, you start thinking that if I skip one day I’ll gain all my weight back or that I’ll feel like never exercising again. I have to say that those things come into my mind each time I take a day off. This is especially true when I take a week off in order to help break a plateau.

But don’t worry, these things won’t happen. You have made it this far and one day off now and than will not do any harm. It will actually help you, since it will allow your muscles an extra day to heal. I also think it’s a good thing to take a day off, because it helps break the monotony of the routine. So, give yourself a treat every once in a while. You’ve worked hard and you deserve it.

Support Forum

Last week I wrote an article about getting support during your diet. Since then, I actually joined one of the forums I discovered while researching the article. I have been nosing around and have found that the people there are supportive and knowledgeable.

If you are like me, you may not go for those structured support groups. I know that I hate to have to get dressed (yeah, this is difficult) and have to go to a meeting. I spent half my time looking at my watch and waiting for the meeting to be over, so I can go home. Well, with forums you can come and go as you please. If I have a question or concern, I simply leave a message and someone, or in most cases, several people will respond with their advice. The great thing is that these people have already been through what you are now going through.

Anyway, I just wanted to let you know that if you are still trying to find some advice, support, or just want to vent, please come and visit. Take a few minutes and just look around. As always, if you have any questions, I am here to help. Just leave a comment and I will get back to you. Good Luck.

obesitydiscussion.com

Singing the Diet Blues

Getting the blues because of your diet? The scale just staring back at you and not moving down? Well, you’re not alone because I am in that situation right now. It’s been 9 months and I crave real food. A Double Western Bacon cheeseburger would go down real good right about now. I seem to be dreaming of those things more and more.

Why don’t I just break down and but one? The answer is simple; I don’t want to waste an entire days’ calories on one meal. I just don’t know what to do anymore. There are times when I just feel like chucking this whole thing and get back to enjoying life. I mean, I break my neck on these exercises and starve myself (I think) and for what? So I can look a little better in a swimsuit?

Well, I know that I shouldn’t feel this way, but I do. When I take a step back from my situation, I can see that I have actually made a vast improvement on how I looked nine months ago. Even though the scale is staying the same, I know I am doing the right thing. I have more energy to work around the house (not my first choice of recreation) and I can actually fit into clothes that I haven’t been able to wear in years. My wife thinks I look better as well.

Instead of concentrating on where you are, try looking back at how far you’ve come. Look at yourself when you first started and compare that with how you look today. Make that motivate you to keep going. If dieting were easy, everyone would do it. It takes motivation and inner strength. Not many people have that. You do!

Diets and Rewards

Being on a diet can be like looking down a long tunnel and seeing only darkness. What we need to do is provide a little light in this tunnel, so we can actually see where we are going. How do you do this? Simple, reward yourself.

Yes, you heard me correctly. We need to reward ourselves for all of our hard work and dedication. We go day in and day out following the same routine; eating the same foods and drinking the same diet drinks. Well, who wouldn’t be depressed? We all need to look forward to something, however small, to help keep us motivated. What I do is maybe once a week, I go out and have a hamburger or a favorite dessert.

However, even this reward needs to be in moderation. You do not want to undue all your hard work in one swoop. So, have your reward, but in moderation. We can all install a few lights in this dietary tunnel, but let’s not make it so bright as we need sunglasses.

Scale Down

I am going to throw this scale right through the window. I ask you, how can I step on the scale and weigh 233 lbs and then step on again and weigh 240lbs? I mean, I’ve heard of looking at a hamburger and gaining 5 pounds, but I didn’t know that it was true.

Don’t get me wrong, dieting is tough and not a lot of fun. There is a plethora of food out there that I can’t have anymore, but to be penalized for just THINKING about it, is just too much. I’m getting to the point where I might just resort to going on the Beverly Hills diet…liposuction. Naw, that diet sucks.

What I want is a nice juicy steak. Throw a nice New York Strip on the Barbie and cook it to medium rare doneness. Yes, I like to have it mooing. It’s cooked just enough to kill-off most of the nasties, but still retains a lot of its flavor. Make a nice pan sauce to go over it, and I’m all set. Oh yea, I need to add French fries to that. Am I a connoisseur or what?

Now my wife likes to have her steak cooked well-done. Why not just get some beef jerky and be done with it. The only way you’ll have any flavor is to smoother it with A-1 sauce…..Yum. I say let’s just skip the middleman and pour some A-1 in a cup and have at it.

This is just torture. Sniff, sniff. I want FOOD! I have a stupid scale, excuse me, HAD a stupid scale that magically adds pounds and a dream of steak. Oh, I just thought of something: Fish and Chips. Get some malt vinegar and some salt…….I’ve got to stop. I am going to go on EBay and get a new scale. I think a nice analog job will cut the mustard. Mustard, put that on a pretzel and…Oh man this has got to stop….bye.

Cartoon courtesy of: http://humor-in-photos-and-pictures.blogspot.com/

Diet is Just Die with a T

Have you ever noticed that when you have something, you really don't want it, but if you don't have something, that is what you want? I've noticed that dieting is alot like this. They didn't name it DIE with a T for nothing.
Today I took my kids to take a State Education Exam. They had just recently moved the offices, so I was not familiar with the area. When I drove up to drop them off, guess what building it was located behind? Anyone? Anyone at all? Well, much to my surprise, it was located behind a Chicago Connection Pizza Restaurant. Now, if your not from Idaho, you may not be familiar with this place. Just let me say that they have the best pizza I have ever tasted!! If you like deep dish pizza just oozing with cheese and grease, then this is your place.
Now, I haven't had one of these pizzas for over 2 years and I have to tell you, I was drooling like crazy. Let me put it this way, to get in the car you would have needed a life preserver. Now, if this wasn't bad enough, there was a Jack in the Box right next door. OK, I've had it. I have a credit card and a free hour and I want to go CRAZY! Does keeping fit have to be so hard?
I can't tell you how much I wanted to pig-out. So I won't. Let's just say that when I have to take them back in 2 weeks for the remainder of their exams, I'll be leaving the credit cards at home. Why tempt fate, right?

Wait for Weight

For those that are serious about losing weight, there is one thing that you must do: Start! Yes, it is a simple word, yet it conjures up many terrifying images. To start means that you must continue. It means that you have made a commitment to something. It means that you may experience disappointment. I answer YES to all. You will have to make a commitment to continue working out, even if you are tired. You will need to continue, even if you are sore. You will need to continue, even if you just don't feel like it. It requires a change in your attitude and in your lifestyle. It requires a commitment to losing the weight.

Each time I don't feel like working out, I imagine the way I used to look. I imagine going through the rest of my life with Diabetes. Try doing it for an improved self image. Try doing it for your partner. You can do it! It's only 30 minutes a day, 3-4 days a week. Instead of watching TV, workout with the TV on. Hey, everybody has an ipod, listen to it while you exercise.

Now, I know that many of you have very busy schedules and you just don't have the time to devote to exercise. Well, if you have the time to think about wanting to lose weight, you have taken the first step. Next, you need to ask yourself, how serious are you about losing the weight?

If you are serious, then you need to try and find 30 minutes within your day to devote to changing your life for the better. Think of it this way: you are not losing 30 minutes, you are adding precious moments to your life.

Try waking-up 30 minutes earlier. How about spending part of your lunch hour taking a walk? Go to the Mall and power-walk (Most Malls open early for people to power-walk). Don't go it alone, get your family to walk or bike with you.

There will be times when you just want to quit. I know, I've been there. I just went ahead and did my routine anyway and you know what, I felt better. The soreness will disappear as you workout. The fatigue will fade as you exercise. When you are done, and I know that this is hard to believe, you will have more energy.

Go ahead, take the plunge, you will be glad you did.


choosing-weight-loss-buddy

type-2-diabetes