First of all, I would like to welcome the new members of our Live Healthy Community. We have added quite a few people since my last post. It is great to connect with people who are ready to focus on their health through healthy lifestyle choices. In case you did not or were unable to download the Healthy Food Choices Tip Sheet, just click on the link. Although the tip sheet is just a brief overview of healthy eating suggestions, it will get you started. Browse our website to learn more and stay connected with us for more healthy eating tips and recipes.
If you are making a sincere effort to reduce your body weight through the Live Healthy guidelines presented in the 21 Day Challenge and have come to a plateau, or you are not satisfied with your results, here are some things to consider.
Get into your sweet spot for carb intake and stay there
For most adults, carb intake of 100 to 150 grams per day will allow you to effortlessly maintain your body weight. Carb intake of 50 to 100 grams per day will allow you to lose weight (see chart below). However, you must also be exercising by the guidelines presented for this to work for you. Although about 80% of your body composition is determined by what you eat, exercise is an import catalyst and increases your metabolism to a healthy level which makes you feel better and burn more fat. If you are new to counting carbs, there are several free apps that can help you. One of my favorites is My Fitness Pal available for both iPhone and android.
Stress can really mess up your systems. There is no other way to put it. Body fat reduction is near impossible when you are not getting enough sleep, working too hard, or experiencing high levels of emotional and psychological stress. All of these things have a negative effect on your hormone levels that can hamper fat metabolism and/or increase appetite. SLOW DOWN. BREATHE. SIMPLIFY.
Accept your plateaus and carry on the Live Healthy way
Plateaus happen in life, in all aspects of life. You have learned some great principles of healthy living that work. But, you will still have plateaus for both known and unknown reasons. Reflect on what you are doing and refocus on the Healthy Living principles. And remember, your genetically ideal weight is where you are healthy, energetic, and comfortable – whether or not it lands you on a magazine cover. Generally, you will plateau then begin losing again as long as you stay focused on these principles unless there is an outside influence of some kind. This may happen many times, depending on how much weight you need to lose, until you reach your ideal body weight.
The three biggest reasons for failure
- Not paying attention to carb intake. Remember all calories are not created equal. Get your carbs primarily from vegetables with a little fruit, not refined grains, starches, and sugar.
- Failure to stock up on healthy foods and snacks. One of our rules is to eat when you are hungry, and don’t eat when you are not. So, if you are hungry you need to have healthy foods readily available to eat. One or two of the wrong snacks can start you in a downward spiral that shuts down fat-burning and increases hunger. If you get into a wrestling match with your hunger hormone, you will lose. That is why the calories-in, calories-out approach does not work long term.
- Lack of awareness and/or commitment to the Live Healthy recommended functional exercise program. Exercise is a catalyst to your metabolism and fat-burning.
Don’t worry, everyone goes through plateaus. If you haven’t experienced one, you will. I hope you have found this helpful. Thanks again for joining us on your journey to better health.
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