Don't STOP it, 'til you DROP it!!!

     Good morning, Fam...  Okay, I am feeling like I hit a plateau.  According to the scale, the weight is not dropping.  Clothes are fitting differently, but I have dropped 14 pounds since July and I AM STUCK...  Now, I can be honest with myself, and say, I am sure there is something that I could do better, but come on, give me a break already...  Is anyone else out there struggling?   We just have to remember not to get discouraged and TRUST me, that is about where I am right about now.  Discouraged and frustrated.

     I guess we need to understand the whole weight-loss plateau, so here it goes, as I UNDERSTAND it.  A weight-loss plateau happens when you stop losing weight even though you are still on your healthy reduced calorie diet.  Hitting a plateau seems to be a common thing, but it is frustrating.  Not to mention the fact that a platueau can last 2-3 weeks.   If you are like me, you can get on the scale in the morning and again in the evening and see a 1-3 pound weight loss/gain.  Well, weight loss can be from water, muscle or fat.  All I know is I am praying that the loss is fat, but maybe not.  Water retention is probably behind the thought that you should only weigh yourself once per week.   Truthfully, I need to weigh myself daily--it's a mental thing--so I can stay on top of what's happening.  What does that mean?  Well, there could be some modifications that I need to make to insure that I DO NOT GAIN any additional weight.

     What do we do during this frustrating time of "flat-lining"???   Here are some of my suggestions:

•           RE-UP--Re-evaluate what you are eating.  You may have to go back to the infamous food diary where you track everything you eat.  Make sure you are not inadvertantly eating too many, "low-fat" snacks that are, in reality, high in calories.
•           CHANGE UP your exercise routine or intensify the one you are already doing.  My plan is to add some weight training to my current cardio routine, as well as some Yoga/Pilates.   What are you going to do?
•           BUMP UP the protein you eat.  Protein helps suppress the hormone ghrelin that's found in the stomach that stimulates appetite.  The best sources of complete protein are found in animal foods such as meat, fish, shellfish, poultry and dairy produce.  
•           LOAD UP on the fruits and veggies.  That will help fill you up and eliminate the need for unplanned snacking on junk we don't need, like processed "low fat" labeled items. 
•           DON'T GIVE UP--Keep pushing through the frustration.  It will be worth it.  It has to be!!!

     Just remember, the more weight you lose, the more your weight loss will slow down.  Your body protects itself at all times and as you lose weight your body is going to try to hold on to fat stores the more lean you become.  We have to remember to adjust calorie intake with calorie burn.  Also, more importantly, remember this is not a freaking race!  You and I DID NOT gain this excess weight overnight, over a couple of days, or even a couple of months.  Weight gain was a process, and most definitely, WEIGHT LOSS is a process with some extra added hurdles.  Don't stop it, 'til you drop it.   SMOOCHES...
(Thanks to Mayoclinic.com, Oprah.com, WebMD.com)