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JosieSD
JosieSD
Joined December 2011
Posts
142
Following
18
Followers
7
Weight History
Start Weight
352.0 lb
Lost so far:
76.5 lb
Current Weight
275.5 lb
Performance:
losing 4.6 lb a week
Goal Weight
220.0 lb
Still to go:
55.5 lb
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JosieSD's Weight History
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Debbie Cousins
last weighin:
losing 0.1 lb a week
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last weighin:
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JosieSD's Cookbook
cals: 215kcal | fat: 13.52g | carbs: 11.79g | prot: 11.96g
Zucchini and Sweet Potato Frittata
Sweet potato cubes add an interesting twist to a classic frittata.
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JosieSD's Latest Posts
Stalled out!
Hi,
I'm not familiar with posting replies but after reading your post on the dreaded Plateau I thought I might share my plateau busting tips. I've lost 54 pounds this year so far and 64 since Christmas. I had never successfully lost weight before. I'm doing what you are doing, "Lifestyle Change". Several times I've hit the plateau and have spent a lot of time reading and trying out different techniques to fix it. I feel like I've finally hit what is needed and my loss has been pretty consistent since. I even lost 2 pounds while on vacation recently.
I think your body just becomes adjusted to our new way of exercise, eating and calorie amounts and tries to hang on to what we have thinking we are starving ourselves.
First we have to make sure the plateau isn't because we start getting complacent. Not counting the calories as well as we did before, or stop measuring and going by eye what we think is the right measures. Also, slowing down on the exercising and not getting as much in as we did when we first started our diet. This is something to look at first. Now if those are all the same and on par here is what I do:
I change up my exercise. I try something different or swap around the order of my exercises. Kind of shaking the body up and getting it out of our predictable pattern. To be honest I think this helps but doesn't always fix it just by doing this.
My main trick has to do with my calorie count. I'm not sure what your daily calories are but for me I like to have mine at 1400. I don't want to bring it too low or too high. Problem is if I do this everyday my body gets used to it. To trick your body I mix up the calories. I want to keep the calories averaged to 1400 but each day I mix up the calorie amounts. For example, take your daily calorie 1400 multiply it by 7 which equals 9800 calories. This is the amount I wish to hit for the week but I change it up so that each day is different with some low days and some high days. I always take one day for a high calorie day. It is good for tricking your body as well as giving you a chance to have something you like without feeling like your cheating and making the rest of the week easier to deal with.
Here is my example week:
day 1 1400
day 2 1600
day 3 1200
day 4 1500
day 5 1300
day 6 1600
day 7 1200
By doing this your body can't adapt to a lower calorie diet and the weight loss remains consistent. Feel free to look at my weight history and diet calendar. Thou while I was on vacation I didn't post my daily calories.
Now I've lost 15 pounds in the last 6 weeks by doing it this way. For me this is very good as I'm disabled and the amount of exercise I can do isn't as much as someone else. I'm also pretty sedentary due to my health issues. I sometimes have to break up my work outs into small increments until I get to what I want for the day. I do at least 1 hour a day on a recumbent bike with pool exercises at the YMCA about 3 times a week. When I need to switch up the exercise I'll swap to walking and doing Richard Simmons Sweatin' video as his are easier and I can manage to get through 1 play through. I wish I could exercise more but I've had 3 back surgeries and my pain level is pretty high.
posted
08 May 2012, 06:40
JosieSD has submitted 1 post
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JosieSD's Recent Food & Exercise
2
mugs
Coffee
1 serving Tastykake Butterscotch Krimpets (2)
3 servings International Delight Sugar Free French Vanilla Coffee Creamer
Water Aerobics
Walking (exercise) - 3.5/mph
Standing
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JosieSD's Groups
40's with 50-100 lbs to Lose
40 somethings with 50-100 pounds to lose.
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