PLATEAU

Sorry it's been a week since I posted last. I've been trying to bust my butt, literally. Working hard at the gym and I feel like I got my "swagger" back.  So good news - I hadn't gained even an ounce! But the bad news this week... I didn't lose any either. Insert your choice of a frown face here. So I think I'm hitting my first plateau. Generally this is the part where I would go "screw it! Give me a milkshake stat!" and over indulge in cookies, chips, soda, reeses and bottles of wine until my hearts content... sitting on my lush bed with remote in hand watching a marathon of Law and Order (SVU of course!), but no. NO! I am going to push forward and beat this plateau's butt! So my plan - keep going at it, getting my sweat on at the gym, and keep dieting the old fashioned way. Eventually something's got to give. Right? So below you'll find my "how to" on not giving up. The following I found on different websites - like www.diet.com. and http://www.dietbites.com/Weight-Loss-Tips/156.html

1.) Watch yo' self! OK so the scale is stuck right? Well look at everything and see if you're being true to yourself. Are you really counting the calories between the burger buns? Are you getting more dressing the salad? Make sure you're counting EVERYTHING! 

2.) Switch it up! OK so you've been doing a lot of walking on the treadmill? Try jogging. Been doing a lot of jogging? Try cycling! Keep the body moving in different ways to make sure that it's not adapting. Plus different things get different results. Watch how your body hurts so good in new ways! If you are working out at all or your workouts are light, you need to step it up. A high energy and intensity work out is the way to lose weight. Do not dread the exercise, but embrace them. The more you exercise the higher your metabolism will run, helping you to achieve your weight loss goal

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3.) Pep it up! Take a look in the mirror. Make sure you're treating yourself well, give yourself a compliment or two, wear things that make you feel good. I'm a firm believer in retail therapy and I know that once I hit a smaller size I get myself a little somethin', somethin' to keep me motivated! Just because you hit a plateau doesn't mean that you've fallen off track, it just means that your body is adapting to something. You haven't failed, you've lost weight already! You've got it in you!! 

4.) Chill out! OK so you're totally freaking out because you just can't seem to lose those next few pounds.  I totally get it, I've been there! But seriously, stress physically and mentally does a number on your body. Maybe this is the perfect time for a yoga class!

5.)  Look at you! Look at what you've accomplished so far! How many inches have you lost? How many pounds was that? Are you breathing easier? Are you able to do things easier than you have? Can you fit into smaller jeans and different places (movie theater chairs, etc) easier? Can you play with your kids in ways you hadn't be able to before? Progress shows in more places than just the waist line and on the scale. 

6.)  Realize that a plateau is a good thing. When the body temporarily shuts down weight loss, it's actually a very good thing.  Although if the dieter had anything to say about it, they would tell the body, "Let's get to losing weight again, okay!"  But sometimes (actually more times than not), the body is smarter than our brain. The plateau is a built-in safety net that prevents self-destruction. 

Guidelines to Social Dieting.

How to Survive Eating Out.

Being social can totally cramp your diet style.  Friday night dinners  don't have to be a thing of the past and starving yourself all day isn't the right answer either.Starving yourself will cause you to binge and overeat. Here's a few tricks that you can try to make sure all your hard work doesn't go out the window.

1.) Eat before you meet! Having something small and healthy makes sure that you don't over indulge at the establishment of your BFF's choosing to celebrate life's new milestone - or surviving the work week.Having a light snack, such as toast, a banana or a low calorie yoghurt before you go out will take the edge off hunger and stop you gorging the minute you enter the restaurant.

2.) Order before anyone else. This helps you make your decision without influence before your friends and coworkers. Bob's double decker angus burger won't make your grilled chicken panini look pathetic.

3.)Calorie Allowance: You can make allowances over the week saving calories each day. Increase your exercise; remember any form of physical exercise counts.

4.) Steer clear of the beer! Remember, alcoholic drinks are high in calories (and prevents you from burning calories and fat). Quench your thirst with water or low calorie diet drinks, not alcohol. Try making your wine a spritzer (a longer drink with lemonade), and look out for low-calorie mixers

5.) Well for starters...

• Choose a clear soup - avoid the thick and creamy options. You can eat the bread but leave out the butter!
• Seafood, melon and grapefruit are good choices
• Try to avoid rich dressings
• A low-calorie starter will show you you are in control.

6.) Dishing on the Main Dish.

• Choose small cuts of lean read meat
• Chicken (grilled) and fish (grilled, poached, steamed) dishes are good choices
• Dishes which are fried, coated in breadcrumbs or pastry dishes should be avoided
• Order a jacket potato instead of chips
• Order extra salads and vegetables
• You can ask for dressings to be served separately

7.)  Just Desserts!

• Leave a little time for your food to digest before you order a dessert. Give your stomach time to send signals to your brain you are full (it takes about 20 minutes)
• Try a sorbet, a yoghurt (get it?) dish, fruits or melon

8.) And Finally....

• There is no need for seconds
• If there are a lot of courses, you can skip one
• Try to leave some food on your plate; you will eat less. Just because it's there doesn't mean you have to eat it!
• Eat slowly and enjoy the conversation. Put your knife and fork down - allow your body time to digest.

FAST FOOD = FAST POUNDS

As if that wasn't obvious enough right? Well, I know this dilemma - and very well. So I am on a quest to find the healthy solutions to this ongoing epidemic. The occasional burger is one thing - but the ongoing quarter pounders then the double quarter ponders are quite something different. Also look at the name - it equals the amount it will put on you! Yikes!

So here's some suggestions - and some I have tried that help me out...

Chic Fil A happens to be my favorite fast food place, especially for breakfast! I USED to get the biscuit a slob on two packets of mayo then get an extra large sweet tea... talk about yummy! But since I started this voyage for a healthier me... I now get the yogurt parfait with granola!

Serving Size: 1 cup, Calories: 240, Fat: 5g, Carbs: 47g, Protein: 7g

McDonalds has a similar one... blueberries are in it I believe...

Serving Size: 5.3 oz, Calories: 160, Fat: 2g, Carbs: 31g, Protein: 4g

Item	Serving Size	Calories	Calories from Fat	Total Fat	Saturated Fat	Cholesterol	Sodium	Carbohydrates	Fiber	Sugars	Protein
Barbeque Sauce	1 pkg (28 g)	45	0	0	0	0	260	11	0	10	0
Chicken McNuggets (10 piece)	5.6 oz (160 g)	420	220	24	5	60	1120	26	0	0	25
Chicken McNuggets (20 piece)	11.3 oz (320 g)	840	440	49	11	125	2240	51	0	0	50
Chicken McNuggets (4 piece)	2.3 oz (64 g)	170	90	10	2	25	450	10	0	0	10
Chicken McNuggets (6 piece)	3.4 oz (96 g)	250	130	15	3	35	670	15	0	0	15
Chicken Selects Premium Breast Strips (10 pc)	15.6 oz (442 g)	1270	590	66	12	180	3100	92	0	0	77
Chicken Selects Premium Breast Strips (3 pc)	4.7 oz (133 g)	380	180	20	3	55	930	28	0	0	23
Chicken Selects Premium Breast Strips (5 pc)	7.8 oz (221 g)	630	300	33	6	90	1550	46	0	0	39
Chipotle Barbeque Sauce	1.5 oz (43 g)	70	0	0	0	0	260	16	0	14	0
Creamy Ranch Sauce	1.5 oz (43 g)	200	190	21	3	10	300	3	0	1	0
Honey	1 pkg (14 g)	50	0	0	0	0	0	12	0	11	0
Hot Mustard Sauce	1 pkg (28 g)	50	15	2	0	0	260	9	1	6	1
Spicy Buffalo Sauce	1.5 oz (43 g)	60	60	6	1	0	910	1	0	0	0
Sweet N Sour Sauce	1 pkg (28 g)	50	0	0	0	0	160	11	0	10	0
Tangy Honey Mustard Sauce	1.5 oz (43 g)	70	20	2	0	0	160	13	1	9	1

Anyone besides me notice that the salad strips have the most calories?!

I only did those two - because they are the most accessible... I'm going to try to look up about two a week for you good natured people. But for now, my attention is diverted to another few very interesting facts....

Here are some foods you should vow to never eat again... or on a more realistic note - try to limit.




1.)Coffee: Yes... this is a truly a wake up call- pun was totally intended and cheesy... Coffee increases your cravings making you eat more causing you to gain fat. Total bummer.

2.) Alcohol. We've been over this - but to be more blunt Alcohol is basically the refined juice of natural foods which makes it a drink of pure concentrated sugar that will make you gain fat easily

3.)Snacks - obvious duh 0 but here's something you DIDN'T know... potato chips, popcorn, cookies, candy, ice cream, cakes, etc. The ingredients in these foods make you want to eat more and the companies who make these snack foods know you'll stay addicted to them

4.) Salt and Sugar.... salt & sugar intake because too much salt & sugar causes you to gain water weight making you look fatter than you already are... also Sugar naturally kills the libido - but we've gone over this.

5.)Soda - You need to stop drinking regular & diet sodas. Quick fact: If you replaced a 20oz bottle of soda with water daily... You would easily lose up to 35 pounds in one year

Here's a General List of things to Avoid....

1. Fried foods
2. Hamburgers & French fries
3. Table sugar
4. Plain Jam
5. salted nuts
6. smoked nuts
7. refried beans
8. Baked Beans
9. Chocolate Fudge
10. Candy
11. Toffee
12. Gums
13. Boiled sweets
14. Mint Sweets
15. Liquorice
16. Honey - Honey has minimal nutritional value & has the same calorie content as sugar.
17. Soft drinks
18. Tinned fruits
19. Chutney
20. Pickle
21. bacon
22. sausage
23. cured meats
24. ham
25. fatty cuts of steak like T-bone & rib-eye
26. Puddings
27. Corn syrup
28. Fruit juice - It's better to eat raw fruit instead of fruit juice because fruits contain more fiber and the juice will always contain more sugar than the actual fruit.
29. Cake
30. Bread made with white flour
31. Soda pop, such as Coke®, Pepsi®, Mountain Dew®, etc.
32. All baked goods made with white flour
33. Coffee
34. Biscuits
35. Fast foods
36. Pasta made with white flour
37. Canned fruits w/added sugar
38. Most packaged cereals
39. Alcohol can slow your metabolism down by 73%
40. Potato chips
41. Popcorn
42. Cookies
43. Ice cream
44. Cakes
45. Pies
46. All deserts
47. Artificial sweeteners
48. Most bottled green teas have more ingredients in it to help you gain weight than the actual green tea itself to help you lose weight.