Break The Weight Plateau!
HIT A PLATEAU? Gained Weight??
First, WHY the plateau?
In the beginning you were losing mostly water and protein and some fat. After a while you are losing mostly fat. Fat is more resistant than water or protein and wants to stay stored in your body. Making protein (along with fiber) your key food will thwart that stubborn fat by lowering insulin levels and reducing ghrelin, the hunger hormone.
Don’t demoralize yourself! When you are on the plateau, don’t give up. Hold the line where you are. This is very valuable…staying steadily stuck at 150 pounds? Don’t capsize and go back up to 155.
Gained Weight, You Say?
Well, you can’t gain 2-3 pounds in one day. It’s impossible. What you’ve gained is water. Get back to protein; no insulin spiking foods and no rapidly digested foods and your weight will get back under control.
Sleep is important for weight loss. Get at least 7 hours of sleep every night. Sleep deprivation affects appetite by decreasing the “fullness” hormone, leptin. Leptin drops while the hunger hormone, ghrelin, rises. Cortisol levels also rise, leading to increased fat storage because cortisol encourages insulin resistance. Sleep deprivation makes you particularly hungry for sweet, high calorie foods.
Establish the time you want to wake up in the morning and count back 7 hours. Go to bed about 1 hour earlier than that and read something relaxing. Avoid TV or laptop screens during this time. Take melatonin to help reset your circadian rhythm.
Need help? See my Insomnia blog at www.hopeforyourhormones.com
Some Tips from Fellow Plateau-ers
Never, ever skip a protein breakfast!
Eat every two hours- keep something in your stomach to keep metabolism burning. Waiting too long between meals turns on your “fat storage” switch
- 12 almonds or cashews
- 20 peanuts
- 2 teaspoons of peanut butter
- Half a cup of cottage cheese- add spices like cinnamon or chili powder, or add salsa
- 8 ounces of Greek yogurt with strawberries, blueberries, or raspberries
(Go ahead and splurge on the berries, you’re worth it)
- Eat as many hard-boiled egg whites as you wish throughout the day
- Ready cooked chicken strips dipped in ranch dressing or salsa
- 2 cups of light popcorn – add spices
- Make it a “no fruit” day
- Munch on dill pickles – pickles are low in calories and the vinegar slows down the
entrance of glucose into the bloodstream by 55%. They’re great for suppressing cravings.
- 1 rotisserie chicken from a grocery store and eat sliced chicken all day, even the
skin if you want.
- 1 can of water-packed tuna or chicken
- Add a little mayo, lemon, pepper, shaved carrot, and/or diced red onion.
Maybe throw it on a bed of lettuce.
- 1 whole cucumber, sliced
- Add sea salt, balsamic vinegar, and red chili pepper flakes, for that satisfying crunch at
only 35 calories
- Turkey burgers with lettuce, red onion, tomato, and condiments. But hold the bread!
- 1 bag of prepared, pre-cut veggies
- Dip them in hummus or salad dressing, but only use fresh dressing from the refrigerated
section- nothing that is heavily preserved!
- Eat dinner early. Take a portion off your plate and save it, then eat it about 2 hours later
- It’s the same amount of food, but it is divided and becomes your after-dinner snack.
By The Way:
Cut out absolutely ALL sugar until you get past the plateau! Seriously, No Sugar!
You WILL prevail.
Call me if you are really stuck. I want you to achieve the weight you want to be.
Your Weight Loss Buddy