“I can’t lose weight.”

25 Jan

YES. YOU CAN.

Mayday! Mayday! Its a plateau! (SHRIEK!)


The first key is to figure out what made the scale stop. Are you actually watching what you are eating? Are you exercising like you are supposed to? Are you doing your cardio in your target heart rate’s fat burning zone?

If you have been pretty sedentary, you will find it relatively easy to drop a few pounds by only adding light cardio and watching what you eat when you first get started. Eventually though, your body gets used to it and the scale gets…well, stuck. I completely understand how frustrating it can be to continue doing all the “right” things and still…nothing. I am currently at that point right now. It is disheartening…and discouraging…and it can even cause the weak-willed to give up on their weight loss goals completely.

Here is the bad news: You have to stick with it.

Here is the worse news: You might just have to try something new. GASP!

Insanity: doing the same thing over and over again and expecting different results. ~ Albert Einstein

Provided you really have been exercising and eating right (and, no, that late-night Twinkie you ate because you were STARVING does not count as “eating right”), you may have to break out of your comfort zone and try something different. When I first started on my journey to a fitter lifestyle, if you had told me all the things I would try on my path to improvement, I would have given you the stink eye. At the time, telling me that I would eventually try things like diet cleanses, drinking my greens, and rock climbing all seemed like “hippie” stuff and I probably would not have wanted any part of them. But when you want to reach your goal badly enough, you are willing to at least TRY new things.

Over the years, I have tried what feels like almost EVERYTHING to get my body to a point where I can look in the mirror and say, “I have worked hard and I am proud of this.” Lots of things did not work, but along the way, I found a handful of things that work really well for me. It is high time that I share them with you.

If you find yourself hitting a plateau with your weight loss, at least consider trying some of these things. You never know, you might find something that works for you!

KEEP A JOURNAL
You think you are eating well, but are you SURE? If you are not already, try keeping a food/exercise log. Write down every single thing that you put in your mouth and try and estimate your caloric intake. You might find out you are snacking a little more than you think. Also, reviewing your food choices might help you find alternatives for cutting a few more calories or incorporating a more well-rounded diet. If you do not want to do this old-school style with a notebook, there are plenty of free online tools that are available. My personal favorite is MyFitnessPal. If you sign up, look for my username (katiemkey) and add me as a friend! We can hold each other accountable and encourage each other! I have been slacking for the past…oh, several months…but I am back on the wagon as TODAY!

Don't hate. You know the wallpaper in my office is AWESOME.


MACRO GREENS
I am a steak and potatoes kind of girl. Growing up in South Louisiana, our staple dinners revolved around things served with or on white rice or with or on white French bread. Refined sugars, much? I knew I needed to balance out my diet but the thought of downing broccoli made my stomach turn. One day, while complaining about eating carrots, a friend of mine (who happens to be the founder of LiveLong Nutrition) suggested I start drinking my greens. At first I was a little skeptical, but I knew I needed the balance. I ordered some and I have now grown to love drinking my greens! I am not going to lie, it takes some getting used to. When I first tried them, I had mix them with blueberry juice and water (the blueberry juice was strong enough to “hide” the taste of the greens), but now I just mix them with water, shake, drink, and go on down the road! You get used to the taste, I promise. I find that when I drink them I have more energy and increased mental clarity. I also feel like they keep my system flushed of junky stuff.

2-PART CLEANSE AND FLUSH
Body cleanses are not for the faint of heart. Different diet cleanses effect your body in different ways and you have stomach that churns easily, you will need to choose wisely. There are all kinds of cleanses ranging from 7 days to 2 months. I have tried many of them and I have finally found one that works great for me. I absolutely LOVE the 2-Part Cleanse and Flush Detoxify and Eliminate from Smoothie King. It is a 21-day cleanse and I can absolutely notice a difference in my body when I start this program…even within the first couple of days. In fact, when I quit breastfeeding, I could not wait to get out and pick up this cleanse to help flush my system. I have tried the cleanses that are in the 7-14 day range and they are just too harsh for me. I would go into more detail here, but suffice it to say, they are ROUGH on the system. I find that this cleanse, in particular, is effective and mild on my stomach. I have done it at least a handful of times now and I am currently on it now. I highly recommend it and for less than $25, it might be worth trying.

MIX UP THE CARDIO
So, obviously I like to run, right? But did you know that I also love cycling, rock climbing, hiking, and Zumba? I did not know how much I would love these things until I forced myself to try them. In fact, after switching out one run per week with a workout on the bike, I have never trimmed inches and gotten faster with my running so quickly. Plus, the added advantage was that I was training myself for a duathlon without even realizing it! If you are in a running rut, consider adding a new type of cardio that challenges your body in a new way. Here are some things you might like:
• Cycling I swear it will help your speed!
• Zumba So long, muffin top!
• SUP (stand-up paddling) or YOLO boards This can be so relaxing and works out the core and shoulders big time!
• Boxing If you are leery, lots of boxing gyms offer at least one free class so you can try it out!
• Hiking Check out www.trails.com to find a place near you!

Looks fun, right?


GET A LITTLE INSPIRATION
If seeing the scale stuck on a number is getting you down…find something or someone that inspires you. There are stories all over the internet of people who have worked hard and lost 10, 20, 100, or even 200 pounds! Want to complain that you are too tired to push it in your work out today? Read a story about Serena Burla, a runner who defeated cancer and went on to the Olympic trials earlier this month. Or just check out the millions of YouTube clips of people competing in marathons and Ironman competitons with prosthetics. If they can overcome, so can YOU!

DRINK MORE WATER
Okay, okay, so this one is obvious. You think you are already drinking enough? Drink a little more. I cannot reiterate this enough. Water helps replenish all those fluids you lose during exercise and helps you keep your energy up. And if you do decide to do a diet cleanse, drinking water will help you see even better results. I promise.

SEE A COUNSELOR
When all else fails, seek professional help. If you really have tried everything under the sun and you feel that absolutely nothing is helping, there might be some underlying issue that needs to be addressed. A registered dietician or other healthcare professional might be able to see something that you are not and might be able to get you over the hump and moving on to a fitter YOU!

As they say on Celebrity Fit Club, the scale doesn’t lie. Calories in have to be less than calories out. That is just the way it is. However, keep in mind that the scale is not everything. In the past, I have been 140 pounds and wearing size 8 jeans and I have been 140 pounds wearing size 4 jeans. Yes, muscle is denser than fat and therefore weighs more but do not use that as an excuse. Be conscious of the scale and be conscious of how you feel.

When you feel “stuck” or that you can’t push through, how do you get over the hump? What advice would you give to someone who feels stuck? What tips, products, or techniques work for you?

Advertisements

8 Responses to ““I can’t lose weight.””

  1. Beth @ RUNNINGaroundmykitchen.com January 25, 2012 at 11:17 AM #

    This is a great post! I have never done a cleanse, but you have peaked my interest…. Do you replace all foods and meals with the cleanse or is it a combo? I don’t think I go without regular food for 21 days!

    • katieRUNSthis January 25, 2012 at 11:35 AM #

      Definitely look into them. You don’t replace the pills from this cleanse with any food. You just take one pill from each bottle in the morning, eat as usual throughout the day, and then take one of each at night. While on a cleanse, I typically try to avoid fried foods and I try to eat more fruits and vegetables to really help boost my results.

  2. Beth January 25, 2012 at 11:52 AM #

    Katie, great post on mixing things up once you’d hit a plateau! I know no one asked my opinion, but I just wanted to mention that as a Registered Dietitian, I always tell my clients that food is your best cleanse. Choose whole foods and get rid of heavily processed foods out of bags and boxes.

    Our bodies are an amazing instrument that will detox anything that shouldn’t be there. (Thank you liver and kidneys!!)

    I know many people are trying cleanses but if you (as a generalization) haven’t first reduced the amount of processed food in your diet, you might be wasting your money. If you are insistent on trying a cleanse, at least do so under the supervision of your doctor.

    As you mentioned about cleanses above, “they are ROUGH on the system.” Not trying to be negative, just shedding another light on the topic.

    • katieRUNSthis January 25, 2012 at 11:56 AM #

      Beth, thank you so much for commenting. As I said, I’m definitely NOT a registered dietician, I was just sharing things that have worked for me. Your suggestion about reducing the amount of processed foods in your diet is great. I guess I had sort of assumed that would have been something a reader might have already tried. But, I shouldn’t make assumptions! Thanks for the input!

  3. Tink January 25, 2012 at 12:29 PM #

    There is nothing worse than getting stuck in that rut. I feel your pain. I hope you get out of it soon!

  4. Amber January 25, 2012 at 1:34 PM #

    This is a great post and really touched home for me. I’m stuck in a rut too. I’m trying some new things with my workouts after this weekend (I have a HM) so hopefully that helps me get where I need to be. I hope you get where you need to be as well! Good luck!

  5. Cant-lose-weight January 27, 2012 at 11:38 AM #

    I wanted to thank you for this great read. I definitely enjoyed every little bit of it and I have bookmarked you to check out the new stuff you post. Thanks.

  6. littlegreengoddess January 30, 2012 at 10:09 AM #

    Thanks for the reminder that you can be “140lbs and a size 8 or 140lbs and a size 4”. I’ve been frustrated because I have gained a few pounds in the last couple of months, even though my pants fit better…and more importantly, I can run farther and longer than ever before! I finally stopped comparing myself to the skinny-minnie on the treadmill next to me at the gym, now I just tell myself “I can outrun you” and set my speed to faster than her!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: