We're all familiar with the beginning stages of a diet or eating plan. We work hard at it, we focus, and we lose weight. But it seems there always comes that time when our efforts stall, and we aren't sure why.
This month's issue of Shape magazine focuses on six reasons that you might be stuck, and a strategy to improve each one:
1. Too many whole grains -- like breads and snack foods that, while whole grain, are giving you too much fat or sugar with the package. Their strategy: Get back to real grains, like brown and wild rice.
2. Those "cheat" days -- Are you a Monday-through-Friday dieter who coasts on the weekends? That in itself will trip you up over those last few pounds. Their strategy: Try to eat a similar number of calories each day, and give yourself a 150- to 200-calorie treat a few times a week.
3. Traps while you cook: Those extra nibbles, that dab of butter, that bite of leftovers all add up. Their strategy: Get your measuring cups and spoons back out and refresh your knowledge of portions and measurements.
4. Sleep vs. the gym: It's great that you're dedicated to your exercise routine, but if you're exhausted, it may work against you. You are better off skipping the workout and getting an extra hour of sleep. A quote: "When you're sleep-deprived, your hormone levels change, stimulating cravings for starches and sweets."
5. You lose track of calories when you eat with family or friends: A study found that people eat 40 to 70 percent more calories when they eat with friends or family. Strategy: Make your food decisions ahead of time, before you're in that fun social situation that makes you want to back off the diet controls.
6. Your partner's not as into it as you are. Their strategy: Lots of communication between diet and exercise buddies helps to keep motivation strong; and if one partner loses their commitment, it's ok to back out of the agreement. One down attitude shouldn't bring down both of you.
Here's their article about smarter ways to lose weight:
http://www.shape.com/healthy_eating/articles/5_Smarter_Ways_to_Lose_Weight.html
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My three biggest obstacles are: holidays, hubby and insomnia.
It really is true that getting a good night's sleep - regularly - can make a difference in your weight loss or management regimen. I've noticed that I tend to be bloated and out of sorts, if I don't sleep through the night (which means more than 4 hours straight, for me).
February 10, 2009 - 5:34pmThis Comment
Thanks for writing about this! There are some good suggestions: I liked the first one of "eat until you are about 80 percent full". For some reason, I have lost the feeling that it is OK to feel hungry!
The suggestion #4 (Eat one snack without distractions) is something I've been doing, and really works! We don't allow eating in the carpeted areas in our house (living room, for instance), so if I sit to watch TV, I can have some water. If I'm eating a meal or snack, it needs to be sitting at the kitchen table...I've noticed I do not eat nearly as many snacks.
I definitely fall into #3 above. By the time I am cooking, I munch on some crackers with wine or beer while I'm in the kitchen...and don't count that as "food". Also, while my toddler eats his lunch, I'll much on a few crackers to stave off my hunger until I put him down for his nap and can eat my "real" lunch.
My other difficult time is going over to other people's houses. I have great friends who host playdates at their house, and have lots of goodies baked or prepared for all of us. It's so sweet, and hard to resist. Today, I indulged in some brewed coffee with sweetener and fat-free half and half. So, I felt like I was "joining in" and not packing in the calories.
February 10, 2009 - 3:02pmThis Comment