| Breaking those Plateaus 2/23/2002 Submitted by Carol F This is a summary of the things I have learned and heard of to break a plateau. Like some of you, I am plagued with those pesky plateaus. Those little pounds with the iron will to survive are so frustrating. Some say they don’t mind them. I for one am not one of those patient people. Even if they do not mind them, no one looks forward to them either. After reading articles on breaking plateaus and receiving many messages from others with ideas on how to send those pounds packing, I have compiled a list of things that just might help break that plateau. The list follows: 1. Up that water or liquid intake. Sixty-four ounces are required but no one says you can’t have more. It also helps with your appetite. You feel fuller faster and so less food is desired. The liquid also keeps your body moving more efficiently. It also helps wash out those old fat cells from the body. 2. Eat more protein. Cut down on the carbs. 3. Decrease salt intake. 4. Check for hidden sugar in the foods you are eating. Be a label reader. 5. Check for hidden fats. Just because something is sugar free does not mean it is fat free. 6. Check labels for calories, it maybe fat free, but still be loaded with calories. 7. Increase or change exercise. The body can get used to an exercise in two weeks, I have been told. So if you are walking two miles, up it to three for a week or so. Or if you are walking, try bicycling for a week. 8. Avoid breads, cereals, pasta, potatoes, bananas, corn, carrots, and beets, also avoid all sugars including honey. 9. This is worth mentioning twice: DRINK MORE WATER! 10. Make sure you are taking your proper vitamins. Your body needs certain things and if it doesn’t get them, it will rebel. 11. This is one that works for me. If I am eating too few calories my body goes into starvation mode. The solution is to increase your food a little. Your body needs food to survive. Food gives you energy. 12. My nutritionist told me to stay between 900 to 1200 calories a day so my body can function. 13. If you are craving something, have a small portion of that food. Try to find it sugar free or fat free. Don’t try to outwit your urge by having a salad, then an egg then more food to fill up. You'll end up going back and eating what you were craving in the first place. Those other calories are not going to erase the craved food. They are just going to add up. So if you are craving something, go ahead and eat a small bite of that first. That just might be enough to make you feel content. Who knows, maybe it had something in it that your body just needed. 14. If you are eating too little fat, try adding a little. Add a teaspoon of peanut butter or something with a little more fat. Your body needs some fat to survive. 15. Eat six times a day, small portions. This will keep your energy level up. It will also keep your body from thinking it is starving. If your body believes it is dieting or starving, it will hold on even tighter to those extra pounds. 16. Get dressed up and just get out of that house, away from the food. Have a good time and forget it for a while. Just relax, your body needs rest too. 17. If you are doing all the right things, just keep doing what you are doing. Don’t forget, those pounds may be determined but even they can’t outlast the test of time. They WILL be defeated! 18. The last thing on my list is sleep. Your body needs its rest to recoup and function properly. 19. Check those scales out, they might not be working, or the batteries might be dying. I hope this list helps you as it does me. Believe in yourself and be patient with yourself. Not all people lose weight at the same speed. As with hair color or eye color, we are all different. Your body knows what is best for it. Good Luck to you and Happy Losing! Carol F |
| WadesNW Home | The Fabulous Bockettes! | Bockettes Resource Library |
| Last Updated: March 29, 2002 For more information on The Fabulous Bockettes*, or to join us contact Mew ;-p *The Fabulous Bockettes are patients of Drs. Stephen Bock, Kevin Au, and Katima Lanzafame of Group Health Cooperative's Department of Surgery. |