WLS support and inspirational information
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Weight Loss Surgery Support:
Daily Inspiration for January 24, 2011
Katie Jay, MSW
Fill your WLS toolbox.
A carpenter uses tools to carve beautiful designs. Likewise, you will use tools to shape your long-term WLS success. Collect them.
Learn new skills, try new strategies, and gather information. All these things will give you tools for your toolbox. Your consistent efforts to fill your toolbox, and then to use the tools, will help you achieve your goals.
Action for the day: Add to your WLS toolbox by learning something new today.
© 2009, Katie Jay. All rights reserved.0 -
Weight Loss Surgery Support:
Daily Inspiration for January 23, 2011
Katie Jay, MSW
Help your family and friends change with you.
You may be right when you think that none of your family or friends understand your WLS experience. These people are not you. The best strategy for peace is to love and teach one another. You have made a choice. Rather than get angry or resentful because a family member or friend comes in eating a sugary food with a tempting aroma, teach them how to support your goal of long-term WLS success.
Realize your family and friends must learn how to fulfill their needs while supporting you. Finding the right balance will take time and communication. Just keep at it.
Action for the day: Forgive your family members and your friends, as you teach them how to support you.
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Weight Loss Surgery Support:
Daily Inspiration for January 21, 2011
Katie Jay, MSW
Let go to move forward.
When you hold on to resentment you cause yourself stress. You also take your focus away from your goals. Your grudges can distract you without even solving a past wrong.
You may be holding a grudge against a person who is not even aware that you are hurt. You could be wasting valuable energy and mental power on an issue that has no bearing on your future. It's time to seek understanding, forgive, and move on.
Action for the day: In your journal, write about any lingering resentments. Resolve to do what is necessary for you to forgive and move on. Seek help if you need it.
© 2009, Katie Jay. All rights reserved0 -
Good morning....
can anyone here answer me this from our experiences with wls. I hate hate hate how when I track my daily food if I don't hit my 1200 goal it tells me I am sending my body into starvation mode blah blah blah. Then I see people on other boards talking about DONT do it, (go under 1200). Anywho...since we've had wls....in the very beginning we were waaaaaay under 1200 maybe 400 or 500.. Sometimes it's a struggle to get the 1200 in now and I bet im not the only one saying that. if eating under 1200 really put the body into starvation mode, how is it then that bariatric surgery works?? just my musings for the day.... :flowerforyou:
I really have a hard time hitting the 1200 mark and I need to! What can we do without going over fats and sodium?0 -
Weight Loss Stalls and Plateaus
by Doreen
Is It Really a Stall? -Possible Causes - Helpful Suggestions
Is It Really a Stall?
A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if you've been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you haven't stalled at all; your body is just recomposing itself.
This is why it's so important to record your body measurements at the very beginning, so you'll have a reference as you progress. Don't just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some "skinny" clothes hanging around helps too. It's a great feeling to have a pair of jeans that previously wouldn't come past your knees to make their way up past your hips, then be able to do them up (with pliers, while lying flat), then be able to do them up while standing and be able to breathe at the same time .... and so on!
It's normal for the body to go through adjustment periods while you're losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes; a few weeks is just a brief period in the rest of your life!
One other thing to consider - are you within 5 to 10 lbs of your original goal weight? Following a low carb, hi-protein WOE and exercising may have given you an increased muscle-to-fat ratio than you had previously. As noted above, muscle tissue weighs more than fat, but takes up less bulk. Maybe it's time to rethink your goal weight. You may already be there! Congratulations! Now you can focus your energies on maintaining your proper weight, instead of struggling to drop a few more pounds.
Possible Causes
Okay, 4 weeks have gone by, and there's been no weight or inches lost. This is definitely a stall. Here are a few things to consider, perhaps one or more of these factors may be the cause.
1. Carbohydrate level is too high - the number of carbs you can consume per day to continue to lose fat and weight varies from person to person. Some lucky individuals may be successful at 50 or more grams per day. Others are metabolically resistant, and must keep the carbs near Induction level for most of the Ongoing Weight Loss (OWL) period. For Protein Power followers, this would mean staying at Phase 1 Intervention level until goal weight is achieved.
2. Hidden carbs - Carbohydrates can sneak into your food without you really noticing! A gram here and there; pretty soon they add up to an extra 10 or more grams a day that you may not realise you're eating. Herbs, spices, garlic, lemon juice, bottled salad dressing - these foods are not carb-free. Processed lunch and deli meats, bacon, ham and sausages often have added starch, crumbs, sugar, dextrose etc. Make sure you are accurately measuring the "known" carbs. A whole stalk of broccoli is more than 1/2 cup. And keep an eye on the coffee. It is not carb-free - a 6 oz cup of java has 0.8 carb grams. That's a small cup too. Add some cream, and a packet of sweetener, hmmm.... 3 or 4 mugs a day can add up to significant carbs. Also, beware of foods made in the US - their labelling laws allow manufacturers to list the carb count as zero if it's less than 1 gram, even if it's 0.99 gram! Get a good carb counter, and look up the foods you're eating. Keep an accurate food diary, and maybe you will spot a trend. Corrine Netzer's "Complete Book of Food Counts" is an excellent and inexpensive resource.
3. Undereating - Most of us choose to follow a low carb WOE after unsuccessful attempts to reduce with the standard lowFAT, calorie-restricted mythologies. It's difficult to grasp the idea of a "diet" that instructs you to EAT when we are so used to restricting, cutting back and denying hunger. Avoid the temptation to eat less, thinking that this will boost your efforts and speed up the process. In fact, undereating is one of the surest ways to stall your efforts and bring your weight loss to a grinding HALT. When you go for more than 4 or 5 hours without eating, your body interprets this as a fast, and will adapt very quickly by slowing down your metabolism and conserving your stored energy, ie. your fat. This is exactly what you DON'T want!
Also, make sure you are eating adequate amounts of protein. In general, an average sedentary woman requires a minimum of 60 grams per day. If you are large, do strenuous exercise or are male, your daily protein requirement is even higher. Ideally, the protein should be distributed throughout the day in several meals and/or snacks. Protein is required by the body to provide the building blocks of all our muscles, organs, hormones, enzymes, etc..... if we do not consume the protein in our diet, the body will use the only available source - your muscle tissue - to get what it needs. Less muscle tissue further contributes to a slowed metabolism, and reduced fat-burning. So, eat up!!
4. Overeating - In general, it's not necessary to restrict or even count calories while following a low carb program. You should eat when you are hungry, and eat until you feel satiated. But don't go overboard; it's not a license to stuff yourself to the point of being OVERfull. Studies have shown that eating smaller but more frequent meals lead to more weight loss success than eating the same amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly. Listen to your body, and learn to recognize when it says "enough". Overeating can sometimes be a consequence of meal-skipping as well. You are just so hungry when you do get around to eating, or you may feel you need to "make up" for the fact that you haven't eaten all day. It can really work against your weight loss efforts if you fast all day, thus forcing your body into slowed-metabolism "starvation" mode, then eat and eat all evening. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep.
5. Lack of Exercise - If you have not been exercising regularly, this may be a reason for your stall. Exercise will boost your metabolism and burn fat. Exercise, especially weight-training, will build muscles, and muscles are more metabolically "active", thus will increase fat burning as well. If you have been exercising, and have hit a plateau, perhaps your body is signaling for you to change your routine. Increase the duration and/or the intensity. If you've been jogging or cycling only, try adding some weight-lifts to your workout - and vice-versa, if you've only been weight-training, you should add some aerobic activity as well.
6. Not Drinking Enough Water - Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz.
There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavoring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible.
7. Medications - There are a number of medications that can and will hinder your weight loss. Most notable are diuretics ("fluid pills"), both prescription and over-the-counter types. These will initially seem to make you lose MORE weight, as you lose excess body fluid. But when you are in active ketosis the LACK of fluid will inhibit fat-burning. Many antidepressants cause weight gain as well. Steroids and hormones, such as cortisone, birth control pills and estrogens will cause weight gain. So too will some seizure medications. Unfortunately, medications that are intended to lower your cholesterol will inhibit the liver from converting fat to glycogen, thus decreased fat-burning. And insulin and many oral diabetic medication will decrease fat burning and increase fat storage. DO NOT STOP OR DECREASE YOUR MEDICATIONS WITHOUT A DOCTOR'S SUPERVISION AND FOLLOW-UP.
8. Food Allergy & Intolerances - A significant percentage of low carbers report that over-consumption of cheese and dairy products will put them in a stall quicker than anything else, even when the carbs are not "hidden" but are accounted for in the daily total. There is some suggestion it may be an intolerance or allergy to the casein protein in cow's milk dairy products. If you have been eating a lot of dairy foods lately, try cutting way back, or even eliminating altogether for a week or two, and see if this breaks the plateau. Food allergies and intolerances are difficult to pin down, but are known to trigger weight gain, fluid retention, sinus congestion, skin rashes, and digestive upsets, diarrhea etc. The most common food allergens are - wheat and wheat gluten, cow's milk dairy products, corn, soy and chicken egg whites. Again, try eliminating any or all of these from your diet for a few weeks. Then, add each food back gradually, and see if symptoms return and your weight stalls again. You may have to avoid the offending food permanently, although many people find that after a few months they may cautiously eat a small amount of the food once in a while, without adverse effect.
Helpful Suggestions
1. Make sure you really are stalled. Take your body measurements with a tape. Check how your clothes fit. Try on a piece of clothing that was tight before you started low carbing.
2. Don't go hungry. Eat smaller more frequent meals, and make sure you have some protein with every meal and snack. Avoid going more than 5 hours without eating (except overnight, then make sure you have a protein-containing breakfast).
3. Don't restrict your calorie intake; it will just force your metabolism to slow down to "starvation mode". Increase the amount of protein and fat with your meals. Eat some cheese, fried pork rinds or a handful of nuts as a snack. Use good olive or flax oil on your salads. Use heavy cream and egg yolks to make sauces for fish, eggs and vegetables.
4. Bump up your exercise level. Increase the duration and/or the intensity. Change your routine. Add weight lifts if you are just doing aerobics. And if you're not exercising yet, get moving!
5. Avoid eating carbs before bedtime. This will trigger insulin, which will inhibit fat-burning while you sleep and in fact, will initiate fat STORAGE.
6. Drink more water and other zero-carb fluids to enhance fat hydrolysis, and to flush ketones.
7. Keep a diet diary. Record the time and amount of what you consume. No one else will ever see it, so be brutally honest. Get a good food counts resource, or at least a pocket-size carb gram counter.
8. There are several "Stall Buster" fasts that are popular and successful at jumpstarting the weight and fat-loss. They are meant to be temporary, not long term. Most popular is The Doctor's Quick Weight Loss Diet also known as "Stillman's". This is a high-protein, low-fat, almost-zero-carb program. No cheese or cream, butter fats or oils, no veggies or salads. And buckets and buckets of water. Another popular plateau breaker is Dr. Atkin's Fat Fast , which is just as it sounds. You restrict yourself to 1,000 calories per day, with 90% of those calories in the form of FAT. A third stall buster that some have found helpful is the Meat Fast . Again, it's just as it sounds, meat, meat and more meat, and not a heck of a lot else. A little fat or oil can be used to cook and dress the meat, but nothing else. And no coffee or tea. Water, water, water.
9. Some low carbers have used a thermogenic combination of herbs and medication known as an "ECA Stack". Thermogenic means it boosts metabolism and speeds up fat-burning. The E-C-A components are Ephedra, Caffeine and Aspirin. If you want to know more, click here . There is some controversy over the safety of ephedra, also known as ma huang. It's advisable to check with your doctor. Ephedra should not be used if you are pregnant or nursing, have high blood pressure or history of heart problems. Aspirin should be avoided if you have a known allergy, or if you are taking blood-thinners or have a history of stomach or intestinal ulcers.0 -
The Plateau Buster's Checklist
thanks to Ted Carpenter
IF YOU ARE NOT GETTING RESULTS:
A lot of folks on the Atkins Diet are having "plateau" problems. I read about folks on a plateau for several weeks and wondering what to do about it. Here's what Dr Atkins suggests in his book "Dr. Atkins' Super Energy Diet," copyright 1977(out of print). This is his second book, following "Dr Atkins' Diet Revolution." He devotes a chapter to "If You Are Not Getting Results." I'll try to set this up as a sort of check list you can use although much will be paraphrased and abbreviated.
1. DON'T GIVE UP - Your continued search will probably find the problem and correct it.
2. CHECK FOR HIDDEN SOURCES OF SUGAR - Sugar goes under many different names & in many cases does NOT appear on the label. Many vitamin tablets have sugar fillers. CHECK!
3. PERHAPS YOU'RE CHEATING ON THE DIET - If you think it's too small to matter, better check again. (Even one M&M)
4. OR YOU MAY STILL BE KEEPING YOUR FOOD INTAKE TOO LOW - Many times you carry over habits from other diets & eat too little. EAT UP... The right things & don't skip meals.
5. ARE YOU EATING SIX SMALL MEALS OR SNACKS A DAY? - A frequent eating schedule will provide a constant source of energy without the insulin rebound. Six small feedings a day are better than 3 large meals to break the energy/weight loss barrier.
6. YOU MAY NOT HAVE FOUND YOUR PROPER LEVEL YET - Reduce carbos still further, works in 4 out of 5 people, or ADD carbos while still remaining in ketosis. Try it and see.
7. CHECK YOUR MINERAL BALANCE - You may have a mineral imbalance. Such as zinc/copper. Or a trace mineral shortage.
8. YOU MAY BE LOSING TOO MUCH SALT - Salt or potassium shortages are common in the first stages of the diet. Eat salty foods & take potassium supplements.
9. TRY TO EXERCISE MORE - Exercise can improve circulation, stabilize blood sugar & other important metabolic benefits.
10. FOOD ALLERGY--A NEW CONCEPT - May cause all sorts of problems, fatigue, headche, Check possibility in your diet.
11. FOOD ADDITIVES MAY BE YOUR PROBLEM - Over a billion lbs of chemicals added to our food every year. (1977 data) You may be allergic to some of them. Check dyes in soft drinks.
12. YOU MAY BE DRINKING TOO MUCH COFFEE OR TEA - Coffee, cola & tea stimulate release of insulin with a temporary lift in energy followed by hunger, fatigue & slower weight loss.
13. IT MAY BE BECAUSE YOU ARE SMOKING - Some people will not respond to the diet unless smoking is stopped. Smoking uses up vitamin C & stimulates the adrenal gland.
14. HOW MUCH ARE YOU DRINKING? - Alcohol stimulates insulin.
15. IT MAY BE THE MEDICINES YOU ARE TAKING - Many drugs, even aspirin, can cause hypoglycemia. Watch out for hormones, amphetamines, diuretics, antihistamines, antiinflammatory drugs, analgesics, anticoagulants, antidiabetics, antibiotics, tranquilizers, clofibrate, acetaminophen, and propanolol.
16. LAST MONTH'S DIET PILLS MAY BE SLOWING YOU DOWN - Sometimes it isn't what you are taking but what you were taking that slows you down.
17. SEX HORMONES - Will slow down weight loss and stimulate the production of insulin. Estrogen (used in birth control pills) and Testosterone have much the same effect.
18. TOO MUCH SALT MAY BE CAUSING RETENTION OF WATER - After 2 to 3 weeks on the diet, the body partially adapts and excessive salt can cause some water retention.
19. WHAT ABOUT QUANTITIES? - If weight loss stops short of your ideal weight, even though you are producing ketones, you must conclude that the quantities within the diet are too great. The diet usually works best with just enough calories to stave off hunger. Too many people misinterpret the instructions regarding the diet as "Eat unrestrictedly." When they do this they will still lose weight in the beginning, which will reinforce their assurance that no heed whatever need be paid to quantities. In most cases, this practice will lead to a stalemate partway to the desired goal.
20. YOU MAY HAVE TO COUNT CALORIES IN ADDITION TO CARBOHYDRATES - I have never said that calories don't count because I know of course that they do. I say that carbohydrates count more. If your case is especially difficult, you may have to count both. There is no question that a 1,500-calorie, 10-gram diet will take more weight off, and more quickly, than a 2,000-calorie 10-gram diet.
I hope nobody has to get to item 19 or 20 to solve their problem but still, if you have a metabolic resistance to losing weight, you must consider everything except giving up and admitting defeat.
Addendum:
1. Your problem may be a low thyroid.
2. A systemic YEAST infestation may be part of your problem. Read chapter 13 of "Dr Atkins' New Diet Revolution"
3. Your vitamin mix may need something different. Read chapter 22 on Nutritional Supplements.0 -
Hello, I 'm Patsy and I am new to the list. I have a terrible time sleeping and have tried everything and now take a prescription. Of course now I feel I am greatly dependent on them. So stay away from sleep aids if you can.0
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Good morning....
can anyone here answer me this from our experiences with wls. I hate hate hate how when I track my daily food if I don't hit my 1200 goal it tells me I am sending my body into starvation mode blah blah blah. Then I see people on other boards talking about DONT do it, (go under 1200). Anywho...since we've had wls....in the very beginning we were waaaaaay under 1200 maybe 400 or 500.. Sometimes it's a struggle to get the 1200 in now and I bet im not the only one saying that. if eating under 1200 really put the body into starvation mode, how is it then that bariatric surgery works?? just my musings for the day.... :flowerforyou:
Joanne,
I would not try to get to 1200 calories, especially if you are less than 18 months post op and not at goal. I would stick to not eating if not hungry and sticking with 600 to 800 calories or whatever. You can't go by MFP because the site is not set up for WLS patients and people are not aware of it either. So my advice to you is to ignore the recommendations for now. The weight will come off if you continue to eat less than 800 calories. As you mention that is the whole beauty of the WLS is for you to lose the weight faster than the norm.
Continue to go by your doctors recommendations. Your surgeon's recommendations. We taked about starvation mode on this thread earlier in the week if you go back a few pages.
Thank you, that helps. I am beating myself up over this daily! (Deep breath in!) I am plateauing though; when does that stop?0 -
Weight Loss Stalls and Plateaus
by Doreen
Is It Really a Stall? -Possible Causes - Helpful Suggestions
Is It Really a Stall?
A stall or plateau refers to an extended period of time during reducing efforts where there is no weight loss according to the scale AND no loss of inches according to the tape measure. So if you've been following your chosen low carb program to the letter, and it seems that the bathroom scales have become permanently stuck, take your measurements. Also notice if your clothes are getting looser, or if you can now fit into formerly tight garments. Chances are, you are continuing to lose FAT, but your body is adding lean muscle tissue, especially if you have been doing weight-training exercise as well. And muscle is less bulky than fat for the same amount of weight, so your body will be smaller and leaner. If this is the case, you haven't stalled at all; your body is just recomposing itself.
This is why it's so important to record your body measurements at the very beginning, so you'll have a reference as you progress. Don't just measure chest, waist and hip. Other key areas to measure are neck, upper arm, thigh and calf. And yes, having some "skinny" clothes hanging around helps too. It's a great feeling to have a pair of jeans that previously wouldn't come past your knees to make their way up past your hips, then be able to do them up (with pliers, while lying flat), then be able to do them up while standing and be able to breathe at the same time .... and so on!
It's normal for the body to go through adjustment periods while you're losing weight. A plateau lasting 3 or 4 weeks is no cause for alarm, nor is it a reason to QUIT. Check your measurements as noted above, and stick with your program. Low Carbing is about making permanent, lifelong changes; a few weeks is just a brief period in the rest of your life!
One other thing to consider - are you within 5 to 10 lbs of your original goal weight? Following a low carb, hi-protein WOE and exercising may have given you an increased muscle-to-fat ratio than you had previously. As noted above, muscle tissue weighs more than fat, but takes up less bulk. Maybe it's time to rethink your goal weight. You may already be there! Congratulations! Now you can focus your energies on maintaining your proper weight, instead of struggling to drop a few more pounds.
Possible Causes
Okay, 4 weeks have gone by, and there's been no weight or inches lost. This is definitely a stall. Here are a few things to consider, perhaps one or more of these factors may be the cause.
1. Carbohydrate level is too high - the number of carbs you can consume per day to continue to lose fat and weight varies from person to person. Some lucky individuals may be successful at 50 or more grams per day. Others are metabolically resistant, and must keep the carbs near Induction level for most of the Ongoing Weight Loss (OWL) period. For Protein Power followers, this would mean staying at Phase 1 Intervention level until goal weight is achieved.
2. Hidden carbs - Carbohydrates can sneak into your food without you really noticing! A gram here and there; pretty soon they add up to an extra 10 or more grams a day that you may not realise you're eating. Herbs, spices, garlic, lemon juice, bottled salad dressing - these foods are not carb-free. Processed lunch and deli meats, bacon, ham and sausages often have added starch, crumbs, sugar, dextrose etc. Make sure you are accurately measuring the "known" carbs. A whole stalk of broccoli is more than 1/2 cup. And keep an eye on the coffee. It is not carb-free - a 6 oz cup of java has 0.8 carb grams. That's a small cup too. Add some cream, and a packet of sweetener, hmmm.... 3 or 4 mugs a day can add up to significant carbs. Also, beware of foods made in the US - their labelling laws allow manufacturers to list the carb count as zero if it's less than 1 gram, even if it's 0.99 gram! Get a good carb counter, and look up the foods you're eating. Keep an accurate food diary, and maybe you will spot a trend. Corrine Netzer's "Complete Book of Food Counts" is an excellent and inexpensive resource.
3. Undereating - Most of us choose to follow a low carb WOE after unsuccessful attempts to reduce with the standard lowFAT, calorie-restricted mythologies. It's difficult to grasp the idea of a "diet" that instructs you to EAT when we are so used to restricting, cutting back and denying hunger. Avoid the temptation to eat less, thinking that this will boost your efforts and speed up the process. In fact, undereating is one of the surest ways to stall your efforts and bring your weight loss to a grinding HALT. When you go for more than 4 or 5 hours without eating, your body interprets this as a fast, and will adapt very quickly by slowing down your metabolism and conserving your stored energy, ie. your fat. This is exactly what you DON'T want!
Also, make sure you are eating adequate amounts of protein. In general, an average sedentary woman requires a minimum of 60 grams per day. If you are large, do strenuous exercise or are male, your daily protein requirement is even higher. Ideally, the protein should be distributed throughout the day in several meals and/or snacks. Protein is required by the body to provide the building blocks of all our muscles, organs, hormones, enzymes, etc..... if we do not consume the protein in our diet, the body will use the only available source - your muscle tissue - to get what it needs. Less muscle tissue further contributes to a slowed metabolism, and reduced fat-burning. So, eat up!!
4. Overeating - In general, it's not necessary to restrict or even count calories while following a low carb program. You should eat when you are hungry, and eat until you feel satiated. But don't go overboard; it's not a license to stuff yourself to the point of being OVERfull. Studies have shown that eating smaller but more frequent meals lead to more weight loss success than eating the same amount in 2 or 3 larger meals per day. Eat slowly, and chew your food thoroughly. Listen to your body, and learn to recognize when it says "enough". Overeating can sometimes be a consequence of meal-skipping as well. You are just so hungry when you do get around to eating, or you may feel you need to "make up" for the fact that you haven't eaten all day. It can really work against your weight loss efforts if you fast all day, thus forcing your body into slowed-metabolism "starvation" mode, then eat and eat all evening. This night-time eating will trigger the release of insulin, which will cause your body to make and STORE fat while you sleep.
5. Lack of Exercise - If you have not been exercising regularly, this may be a reason for your stall. Exercise will boost your metabolism and burn fat. Exercise, especially weight-training, will build muscles, and muscles are more metabolically "active", thus will increase fat burning as well. If you have been exercising, and have hit a plateau, perhaps your body is signaling for you to change your routine. Increase the duration and/or the intensity. If you've been jogging or cycling only, try adding some weight-lifts to your workout - and vice-versa, if you've only been weight-training, you should add some aerobic activity as well.
6. Not Drinking Enough Water - Adipose tissue, ie. fat, is mobilized through a process called hydrolysis. As the word suggests, hydrolysis requires plenty of water. Insufficient amounts of water in your body will hinder effective breakdown of fat. If you're exercising, or if your environment is warm and/or dry, you need to drink more water. If you are in active ketosis, you need to drink more water to flush the ketones out of your system. How much is enough? A bare minimum recommendation is 64 fluid oz (that's 8 - 8 oz glasses) of water a day. Some experts suggest you should divide your current weight in pounds by 2; this number is how many ounces you should drink each day, but no less than 64 oz.
There is no disagreement on the need to drink sufficient amounts of fluids every day, but there are some arguments that it's not necessary to drink only plain water. If you choose to not drink large volumes of water, you should ensure that you are consuming adequate fluid in the form of calorie and carb-free liquids. Note that coffee is neither calorie nor carb free. Three small 6 oz cups of coffee yield 12 calories and 2.4 carb grams. Add in the cream and packets of sweetener .........hmmm. Teas and herbal teas are generally close to zero carb, as well as diet sodas and mineral waters. Be careful that some diet sodas contain citric acid as a flavoring, as this has been known to stall some folks. It's best to strive to drink as much plain water as possible; at least half of your day's intake, more if possible.
7. Medications - There are a number of medications that can and will hinder your weight loss. Most notable are diuretics ("fluid pills"), both prescription and over-the-counter types. These will initially seem to make you lose MORE weight, as you lose excess body fluid. But when you are in active ketosis the LACK of fluid will inhibit fat-burning. Many antidepressants cause weight gain as well. Steroids and hormones, such as cortisone, birth control pills and estrogens will cause weight gain. So too will some seizure medications. Unfortunately, medications that are intended to lower your cholesterol will inhibit the liver from converting fat to glycogen, thus decreased fat-burning. And insulin and many oral diabetic medication will decrease fat burning and increase fat storage. DO NOT STOP OR DECREASE YOUR MEDICATIONS WITHOUT A DOCTOR'S SUPERVISION AND FOLLOW-UP.
8. Food Allergy & Intolerances - A significant percentage of low carbers report that over-consumption of cheese and dairy products will put them in a stall quicker than anything else, even when the carbs are not "hidden" but are accounted for in the daily total. There is some suggestion it may be an intolerance or allergy to the casein protein in cow's milk dairy products. If you have been eating a lot of dairy foods lately, try cutting way back, or even eliminating altogether for a week or two, and see if this breaks the plateau. Food allergies and intolerances are difficult to pin down, but are known to trigger weight gain, fluid retention, sinus congestion, skin rashes, and digestive upsets, diarrhea etc. The most common food allergens are - wheat and wheat gluten, cow's milk dairy products, corn, soy and chicken egg whites. Again, try eliminating any or all of these from your diet for a few weeks. Then, add each food back gradually, and see if symptoms return and your weight stalls again. You may have to avoid the offending food permanently, although many people find that after a few months they may cautiously eat a small amount of the food once in a while, without adverse effect.
Helpful Suggestions
1. Make sure you really are stalled. Take your body measurements with a tape. Check how your clothes fit. Try on a piece of clothing that was tight before you started low carbing.
2. Don't go hungry. Eat smaller more frequent meals, and make sure you have some protein with every meal and snack. Avoid going more than 5 hours without eating (except overnight, then make sure you have a protein-containing breakfast).
3. Don't restrict your calorie intake; it will just force your metabolism to slow down to "starvation mode". Increase the amount of protein and fat with your meals. Eat some cheese, fried pork rinds or a handful of nuts as a snack. Use good olive or flax oil on your salads. Use heavy cream and egg yolks to make sauces for fish, eggs and vegetables.
4. Bump up your exercise level. Increase the duration and/or the intensity. Change your routine. Add weight lifts if you are just doing aerobics. And if you're not exercising yet, get moving!
5. Avoid eating carbs before bedtime. This will trigger insulin, which will inhibit fat-burning while you sleep and in fact, will initiate fat STORAGE.
6. Drink more water and other zero-carb fluids to enhance fat hydrolysis, and to flush ketones.
7. Keep a diet diary. Record the time and amount of what you consume. No one else will ever see it, so be brutally honest. Get a good food counts resource, or at least a pocket-size carb gram counter.
8. There are several "Stall Buster" fasts that are popular and successful at jumpstarting the weight and fat-loss. They are meant to be temporary, not long term. Most popular is The Doctor's Quick Weight Loss Diet also known as "Stillman's". This is a high-protein, low-fat, almost-zero-carb program. No cheese or cream, butter fats or oils, no veggies or salads. And buckets and buckets of water. Another popular plateau breaker is Dr. Atkin's Fat Fast , which is just as it sounds. You restrict yourself to 1,000 calories per day, with 90% of those calories in the form of FAT. A third stall buster that some have found helpful is the Meat Fast . Again, it's just as it sounds, meat, meat and more meat, and not a heck of a lot else. A little fat or oil can be used to cook and dress the meat, but nothing else. And no coffee or tea. Water, water, water.
9. Some low carbers have used a thermogenic combination of herbs and medication known as an "ECA Stack". Thermogenic means it boosts metabolism and speeds up fat-burning. The E-C-A components are Ephedra, Caffeine and Aspirin. If you want to know more, click here . There is some controversy over the safety of ephedra, also known as ma huang. It's advisable to check with your doctor. Ephedra should not be used if you are pregnant or nursing, have high blood pressure or history of heart problems. Aspirin should be avoided if you have a known allergy, or if you are taking blood-thinners or have a history of stomach or intestinal ulcers.
Thank you Mollie!0 -
I have a Dr. Atkins story! :laugh:
In the late-70s, my mom dated a 300+ pound guy. (He was also 6'7" so very intimidating). He got the Dr. Atkins book when it came out and he made the family eat that way. We all started losing weight. But he didn't. So he decided to go see Dr. Atkins and ask him why. (Dr. Atkins was practicing in NY and we were in NJ.) I was a bit dumbfounded because it never would have occurred to me to call up The Man and demand an appointment! But I also thought it was kind of cool that he had the nerve.
Anyway, he talked to Dr. Aktins and he was told some of the same things as were in Mollie's second post. I especially remember one tidbit. L, he said, I know in the book I say you can eat what you want. But I didn't mean three steaks for dinner!0 -
LOL!! MacMadame......:-) I guess we all wish for the impossible at times.....:-)
Welcome Patsy!0 -
Fall seven times. Stand up eight. -- Japanese Proverb
Your goals – if worthwhile – will not come easy. There is no accomplishment without work, and no “win” without something to beat. It’s easy to get discouraged when roadblocks appear-it’s only natural. You’ve invested time and emotion into creating the perfect plan, and then something has to come along and muck it all up. Sometimes, though, all you have to do to beat that barrier is to get back up and move forward again. Goal obstacles are like the Wizard of Oz – they’re a lot less intimidating once you see them up close. Next time you take a step back, don’t let guilt pile it on top of your previous “stumbles”. Just take two steps forward and you’re still further along than you were before. It doesn’t matter how many walls you face. You only have to get the better of that last one. -- SparkPeople --0 -
Hi all just wanted to join you! Thanks Mollie for telling me about the group:flowerforyou: I started at 535 in 2001 and have made it to 333 just over 200 pounds in 10 years ugh:noway: has it been that long. Anyway I am just here to get support and help where I can.
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Hi all just wanted to join you! Thanks Mollie for telling me about the group:flowerforyou: I started at 535 in 2001 and have made it to 333 just over 200 pounds in 10 years ugh:noway: has it been that long. Anyway I am just here to get support and help where I can.
Welcome Amy!! Congrats on 200 pounds lost and maintained!! Keeping off 200 pounds for 10 years is no small accomplishment! You can reach your goals, just never give up!:flowerforyou:0 -
I just keep telling myself I am getting to 299 by summer if it kills me :laugh: Okay so maybe not that drastic.0
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Weight Loss Surgery Support:
Daily Inspiration for January 26, 2011
Katie Jay, MSW
Make peace with your limitations.
Because WLS is a life-time journey, your post-op life will include both extreme highs and extreme lows, and there will be times when making a healthy choice is very hard.
You can look back and review how you've handled challenging situations in the past to get clues about how you will handle them in the future. Identify your weak areas, so that you will know what kind of support you'll need. It's okay to have limitations. Just make a plan for how you will handle them.
Action for the day: In your journal, explore how you've handled extreme times in the past. Make a list of your areas of vulnerability. Think about how you can get support so that your limitations don't become major setbacks.
© 2009, Katie Jay. All rights reserved.0 -
I just keep telling myself I am getting to 299 by summer if it kills me :laugh: Okay so maybe not that drastic.
Amy,
Just stay focused and you will get there!! I don't know if you watch the Biggest Loser but I loved the week the man wrote the weight he wanted to weigh that week at weigh in on his fore arm as a constant reminder. Do you have something you can where with a number on it as a constant reminder of your goal. They use to recommend this sort of stuff at weight watchers. the called it an Anchor.
Good night! I plan to reply to your email tomorrow or Friday! Have to go to bed now. It is suppose to snow in the morning so I have to do a DVD here before I go to work. I am not fighting the snow one minute before I have too.....:-)0 -
I stole this from another thread and wanted to share it with you all:
Tip for the day: Never tell someone that you are TRYING to lose weight..tell them "I AM losing weight". Trying implies that there is a chance of failing...and failing is no longer an option for all of us! Let's do this!0 -
The only thing we have to remember is that changes in calories and exercise routines can cause us to both retain and lose water so we shouldn't get too excited when we have a big eating day and still lose or start exercising more and don't lose.Wow MacMadame, that whole glycogen/water thing seems pretty complicated to me. I'll just aim for 1200. I usually can get close but I do not eat additional exercise calories.
Everything else is just for science geeks. :laugh:
Hey, it's a journey, not a destination, right?Hi all just wanted to join you! Thanks Mollie for telling me about the group:flowerforyou: I started at 535 in 2001 and have made it to 333 just over 200 pounds in 10 years ugh:noway: has it been that long.
Seriously, even after you get to goal, it's not really over. I'm still dealing with things all the time. I think I'll never be truly "done" though I have made some big milestones and the space my head is in changes over time.
My hero Chrissie Wellington does that during Ironman races. She writes inspirational quotes to help focus her on her water bottle so she sees them every time she takes a sip.Do you have something you can where with a number on it as a constant reminder of your goal. They use to recommend this sort of stuff at weight watchers. the called it an Anchor.0 -
Weight Loss Surgery Support:
Daily Inspiration for January 28, 2011
Katie Jay, MSW
Love your new face.
As you lose weight, your rounded face changes. The double chins fall away and your baby face begins to mature into an adult face, with perhaps a bit of sagging skin. The person you see in the mirror is unfamiliar to you, but he or she is the mature and vibrant you. It may take you awhile to see your new face and body as they really are, rather than the distorted interpretation you may see now.
You will see yourself more accurately the further out from surgery you get. Give yourself a couple of years. It takes time.
Action for the day: What you say to yourself about yourself will affect how you think and feel. Write down a positive affirmation about how you look and say it to yourself every morning as you look in the mirror. Notice how this changes your thoughts and feelings about yourself.
© 2009, Katie Jay. All rights reserved.0 -
I am not having a problem adjusting to the new face it's the sagging skin everywhere else that has me thinking bad thoughts about my body. I have tried the affirmations in front of the mirror and it doesn't work I still see the folds and I know my personal life (nonexistent) has suffered from this negativity. Any suggestions for helping me love the body I'm in until I can lose 130 more pounds an marry a plastic surgeon?:laugh:0
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