So I lost 30lbs between February 2 and April 25. Now I have slowed down and I am ping ponging between 3lbs! It is driving me crazy! Below is my diet for today, take a look and let me know if there is something I could do differently.
Breakfast:
3/4 c Special K w/ almonds
1/2 c fat free milk
1/2 bannana
i would try to get more veggies and friut in. Guacamole, depending on how its made, and be very high in calories and fat, latley i have been using the laughing cow cheese on my wraps..only 35 calories. but im not sure on your activity level..but im wondering if your not getting enought calories in.
I strive for 1500 calories but don't always make it. I am pretty active. I do cardio three times per week ( treadmill, eliptical, and kickboxing). I also use the Biggest Loser Cardio Max and Boot Camp DVD's at least twice a week.
Are you drinking enough water and getting enough fiber? That would be my first reaction because your first list looks ok. I would agree to add more veggies and fruit.
MdTerrapin,
How about adding more eggs( ex: omletts for dinner, hard boiled for a snack in stead of your Fiber one Bar)? Nuts? Cut out the corn salsa and opt for pico de gallo. Try a high protien bread w/ some almond butter and a mashed up banana on it for breakfast( my fav!! ) Instead of a Smart wrap for your lunch. Use Ice berg lettuce fill it with tomatos, sprouts, a bit of avocado, your turkey and a little salsa. I think you'll get more use out of your daily calories this way! What do you think?
I second all of the other suggestions. Someone suggestion pico de gallo and I use that on tons of stuff, in place of ketchup, salad dressing etc. It's also super easy to make. I have a little chopper thing that I use. Just chop up some tomato, onion and cilantro and add salt, pepper and lemon to taste.
md--on the protein I really like beans, egg whites or fish..
Egg whites are my fave because they are only 17 calories each...and of course, can be prepared in a jiffy..
Kaplods posted a while back about cooking beans (dried variety) and then laying them out to somewhat dry and then freezing them into a freezer bag and using them as you like...I think that's a super idea and a money saving one to boot..
You can also purchase chickpeas and make your own hummus or hummus burgers
How long have you been doing the same thing? For your whole journey? It's possible that your body has become so used to the kind of food, the number of calories, and the kind of exercise you are doing that it has adapted, and adaptation slows results.
Sometimes you simply need to shock your system to get it moving again. One way, staying within your calorie allotment, would be to make a bunch of menus for a week that are foods you don't normally eat. It interests your body and your brain to try new things, and you may find some new favorites. Different leafy greens, or unusual grains (kamut or red rice or quinoa, etc.) or switch to vegetarian for a week, or high protein. Or you could add 100 calories a day, and go for an extra walk. Switch to shorter high intensity cardio workouts or longer slower ones. Include extra exercise, so you are moving more than just at the gym - make a point of walking in place while watching TV or put on a favorite album once a day and dance - just for the fun of it!
Increase your calories and protein (don't know your height or age, so I don't know what to suggest, but if you're eating 1400-1500 and exercising most days, you're netting maybe 1000-1200 calories a day, which means you're starving yourself). When you drop consistently below your BMR, you are going to become malnourished and your body will fight to hold onto weight, which is probably why your weight loss has flatlined.
Lift heavy weights 3 times a week (if you're uncertain about strength training, buy one of the books by Tom Venuto or Lou Schuler). When you're in a significant calorie deficit, your body will cannibalize your muscles. The smaller your muscles the less calories you can eat without gaining weight -- it's a vicious cycle. If you combine strength training with eating an adequate number of calories, you will build muscle, reduce fat and be healthy in the process.
Make sure your cardio is mostly high intensity interval training rather than steady state. You get better results from shorter times doing HIIT vs. longer times doing steady state.
Try to keep the long-term big picture in mind. Implement some changes and don't look at the scale for a little while (say a month or so). Give the changes that you choose to do time to work. The reason I say this is that sometimes when people up their calories and do intensive strength training, they have a weight gain, because they've built muscle. But, they've also lost fat, which is the goal. Weight is less relevant that your muscle-fat ratio. You could check progress by measuring chest, waist, hips, legs, etc. or use a fat caliper, rather than using the scale.
Am I eating to much or not enough
) Instead of a Smart wrap for your lunch. Use Ice berg lettuce fill it with tomatos, sprouts, a bit of avocado, your turkey and a little salsa. I think you'll get more use out of your daily calories this way! What do you think?
