The Blue Box's Journal, 07 April 2013

Break Through Any Weight-Loss Plateau
Article taken from jillianmichaels.com

So, you think you've hit a "plateau"? I'll come back to that word, but first of all, do not get discouraged. Having a stretch where your weight loss slows to nothing is a natural phenomenon. You’re consuming fewer calories than you used to, so your metabolism has slowed down to conserve them. Keep in mind that, as long as you stick with your workouts and healthy eating, you’ll typically start losing weight again after about three weeks. It’s also important to remember that while you may not be losing weight, you should be experiencing positive changes to your body like a smaller waist, more toned stomach, stronger arms and more. If you don’t want to wait for the plateau to end on its own, there are things you need to ask yourself if you want to jump start your losing streak.

Question #1: Are You Keeping Track of Your Daily Calories?
Truth be told, I mostly think of plateaus as a myth. My philosophy on weight-loss plateaus is that someone claiming to have hit one isn’t paying enough attention to detail. When you first start a diet and fitness program, you make drastic changes — maybe you gave up soda, started counting points, whatever — your body responded to that and you lost weight fast. To continue to lose weight, you’ll need to create a consistent calorie deficit, which means you’ll need to start paying attention to what really matters — how many calories you’re consuming and how many you’re burning. The only way to track this accurately is to count calories at every single meal. I know that it can be time-consuming and tedious, but this has been proven again and again by researchers. A study in the American Journal of Preventive Medicine showed that the more regularly a dieter kept a food log, the more weight they lost. That’s another reason why I don’t want to hear that you’ve plateaued if you aren’t keeping detailed logs. Try using a BodyMedia Armband or another kind of personal body monitors that can help you track how many calories you're burning in a day — plus some of these monitors have apps that will help you log and track all of the calories you're consuming in a day. It will help you realize how many calories you burn on a day-to-day basis.

Question #2: Are You Trying to Lose Vanity Pounds?
If you’re only trying to lose five, 10, or 15 pounds, you’re in a different place than someone who wants to drop triple digits. You’re not obese, you just want to look better — and this is what I refer to as vanity pounds. The human body doesn’t want to be carrying around excess weight, so it will respond to diet and exercise When you have a smaller amount of weight to lose, your body is already healthy, which makes it tougher to lose weight. What people in this situation often do is cut more calories or increase their time at the gym, but this method will not work. All that does is slow your metabolism down and send your body into starvation mode. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing. For the next three days, vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to your usual calorie allowance. Remember, never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue.

Question #3: Do You Need to Change Up Your Workout?
If you’re overweight (not trying to lose vanity pounds), tracking calories in and out every day, and still not shedding any weight, here’s what you need to do: Switch up your workout. You might not realize this, but your body will adapt to any type of exercise. The first time you go run a mile, it is probably going to be rough. But by the 40th time you run a mile, it’s a lot easier, right? As you get used to a type of exercise, it becomes less challenging and, as a result, less effective. That’s why it’s so important to mix it up. Alternate the amount of weight you lift — go heavy one week with fewer reps and lighter the next with more reps. Change the type of exercise you do for each muscle. One week, do push-ups, then chest flies, then chest presses. They all work the same part of your body, but in very different ways.

Question #4: Do You Have a Hormone Imbalance?
If you’ve followed my advice up until now and nothing still has worked, there’s one last thing that might be causing your plateau: a hormone imbalance. A thyroid disorder, insulin resistance, polycystic ovary syndrome — they could all be making your body hold onto pounds. Don’t immediately assume this is the problem, but if you have truly tried everything else, it might be worth going to an endocrinologist and exploring this issue with a medical professional who can evaluate you personally.
______________________
Did you see the bold red text? I've heard of cheat meals, but not increasing calories for 3 days straight. Although, looking at my diet calendar... when I'm over my RDI, but not ridiculously over -more than double- I do, very rarely, lose weight. Very interesting!
102.6 lb Lost so far: 12.0 lb.    Still to go: 0.6 lb.    Diet followed reasonably well.

Diet Calendar Entries for 07 April 2013:
1785 kcal Fat: 69.26g | Prot: 95.39g | Carb: 197.67g.   Breakfast: Wildroots Milled Golden Flaxseed, Grapefruit, Schiff MegaRed, Spring Valley Glucosamine Chondroitin, Cream of Wheat Chocolate Instant Hot Cereal, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Green Tea, Bananas. Lunch: Chunky Mild Salsa, Lettuce, Extreme Wellness High Fiber Low Carb Tortillas (Ole), Morningstar Farms mushroom lovers burger. Dinner: Rotisserie Chicken, Lettuce, Anheuser-Busch Budweiser Light Lime Beer. Snacks/Other: 80 Calorie Cereal - Chocolate, Blue Bunny Personals Super Chunky Cookie Dough, Gold Chocolate Bunny, Pei Tien Foods Co., LTD Pei Tien Energy 99 Sticks (Eggs Roll Flavor), Toast Chee Reduced Fat Peanut Butter Crackers, Ferrero Eggs, Peanut Butter Egg, Shultz Old Fashioned Pretzel Sticks. more...
1573 kcal Activities & Exercise: Calisthenics (light, e.g. home exercise) - 5 minutes, Sitting - 1 hour, Calisthenics (heavy, e.g. pushups) - 31 minutes, Housework - 3 hours, Sleeping - 5 hours and 30 minutes, Resting - 13 hours and 54 minutes. more...
on diet The Blue Box Diet   losing 0.6 lb a week

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Comments 
Nice read. I am trying to cycle between about 3 days of low carbs and then one day of high carbs and then back to 3 low. Been on it a week and it is working so far. Keeping track of probably 97% of what I eat. Sometimes I just eat a bite or two of something when I am cooking for the family to make sure it is okay or I might grab like 2 m&m's out of the freezer in a day. Trying to drop to about 110 before the end of the month. The beginning of May or when I hit 110 I am going back to eating whatever healthy foods I want again. What is you Body Fat % anyhow? Mine in 20% according to my scale. Planning on ordering calipers this week so I can find out the true number. My mom says there is no way that it is that high. 
07 Apr 13 by member: iamachristianjesusfreak
Thank you for this VERY USEFUL info, im going to give it a serious try because I am not happy with myself right now. Thank yoy again 
08 Apr 13 by member: Charonda3
I'm glad you ladies liked the article! iamachristianjesusfreak, I think 20% for you sounds high as well, how are you calculating it? You can make it to 110! I believe in you!! 
08 Apr 13 by member: The Blue Box
My scale says it's 20.2%. Have you had yours measured? 
08 Apr 13 by member: iamachristianjesusfreak
I have not had my body fat measured, but when I use an about.com online calculator it says 17.3%. I have no idea if that is good or bad!  
09 Apr 13 by member: The Blue Box
That is good. I think 20-25% is average healthy size so you definitely fall under fit. 
09 Apr 13 by member: iamachristianjesusfreak
Depends on age, but 17.3 is on the low side. You should be at least 20% unless you are a serious athlete. 
09 Apr 13 by member: riocaz
Here's a link to a guide: http://tinyurl.com/4wywa 
09 Apr 13 by member: riocaz
iamachristianjesusfreak :D That made my day! riocaz, thanks for the link, I'll definitely check it out. I lift weights and try to run every other day... I guess that could be considered a serious athlete? And I did perform the calculations through about.com, so I have have no idea how accurate it really is. :) 
09 Apr 13 by member: The Blue Box
Yea I think that would count as an athlete. :) Calculators aren't overly accurate, they are just a guide. 
09 Apr 13 by member: riocaz

     
 

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