Updated: Mar 23
Hit the Ground Running, metaphorically speaking, made some weight losses. Recap to part 1 and part 2 if you didn't .However, you weigh yourself once same weight as last week. You push on and again same weight as before. Unless you met your goal you have just hit what is called a Plateau. This is when your body made the adjustments to get used to your lifestyle change. For a continues weight loss you must be one step ahead of your body making these adjustments hence I stressed before and I will stress after, make slight changes \ adjustments as you go. If you make too many changes at once sure your week-to-week weight loss will increase rapidly in the short term but in three to four week you would have plateaued again. Worse the super too quick of a restriction had caused a yoyo effect and you are back gaining weight and back where you started or heavier than you were before. Meaning if you record the same weight or gain weight two weeks in a row time to tweak those goals.
To recap my original goal was:
6800 steps 8 floors 3 miles 15 minutes of daily activity (that is activity in the burning fat zone).
Food: 3500 calories
7000 steps 10 floors 3.5 miles 20 minutes of daily activity (that is activity in the burning fat zone).
Food: 3250 calories* (Cheat Meals less epic; just a simple meal with soda and desert; Once every 2 weeks)
Bought Bulk Meal Prep Containers (link below) Single Compartment Meal Prep Containers – for your pasta rice dishes or meals that don’t need their ingredients separated 3 Compartment Meal Prep Containers ( good for separating meat Potatoes and veggies) Started portioning my food:
4-5 oz (120-150g) Protein (meat; fish; egg or plant-based protein) 3.5 oz (100g) - of complex carbs (potatoes; sweet potatoes; pasta; rice type of products) 3.5 oz (100g) - of fiber carbs - (your fruits and vegetables)
These are still rough measurements as my meals are not as strict yet as I will not make drastic changes. I would recommend against strict weighing yet until a meal prep habit is formed. Once a habit is formed then one can adjust afterward. I adjust exercise if the exercise feels too easy. Increasing exercise should be the second choice always you can never outpace or out-exercise a bad diet. What I outline above is at least three different plateaus. I first decreased the cheat meal as this is the easiest part to control. I lost .5 pound but recorded same weight two weeks later. Then I decreased the calories started losing 1 lb a week for a few weeks there but yet again I hit a wall. That is when I noticed the original exercise was no longer challenging. Changed the exercise I lost 3 lbs first week then 2 lbs roughly over the next two to three weeks then 1 lbs for four to five weeks more. Then when I hit the wall again. I again went for a cheat meal realized it would be more beneficial and easier on my wallet if I reduced the frequency from every week to every two weeks. Then the calories decrease then exercise increase. As I am writing this my last cheat meal was a few weeks ago my calorie intake is on average 2000-2500 and currently am at 10,000 steps, 10 floors, 5 miles, 30 of activity. I did not do it all at once it would be madness and an easy U-Turn. What if you get hanging skin, what if you lost weight but the saying “sticks and stones may break my bones....” might actually break your bones. This and other guides on getting ripped next in Part 4.