Weight loss roadblock. I know what to do, but I am just confused right now. Part 3: Weight loss roadblock broken, stop it from returning

We have gone through Part 1: I know I have hit a weight loss roadblock, but how did this happen to begin with?  and Part 2: Making a plan to destroy my weight loss roadblock and established that I indeed caused this weight gain problem on my own and that I have all the necessary tools in my arsenal to destroy my weight loss roadblock.  You are probably asking, what is the issue Erin, why are you so confused?

In conclusion,  Part 3: Weight loss roadblock broken, stop it from returning

I’m confused because I can make a plan and stick to it and create goals, work towards them, and reach my goals better than imagined, but the issue is, I’m not seeing my weight drop in the amount of time I want. My impatience makes me question what I know is tried and true success tools and question if I’m using those tools the way I need to, to see results. I am question myself and that confuses me!

How does one, clear up this confusion?  the truthThe truth is. Everyone is different. I believe through test and result the tools in my arsenal will give the results I seek and I am executing them correctly, it just takes time. I know, I cringe every time I hear that answer too.  What I can definitively say at this point is – results obtained over time stick with us. I know this, if I am consistent in using my trusted tools I will learn the process and then make the process a habit where I won’t need to think twice if I am doing it correctly or not to succeed. That is what we want is it not?  To create and stick to a plan that is successful and make sticking to that plan a habit for long time use?  Of Course! Yes! Jump up and down! We just realized that we already knew something great and now we can take action!

Confusion crushed, weight loss roadblock DESTROYED!

Using what I have learned and knowing my successful weight loss experiences with “Body for Life”, “The Clean Eat Diet”, and “This is why you are fat…”, I have attached for you, a sample 7 day beginner meal plan and fitness program that works for me. I have taken all three of the tools I have discussed in this series, moshed them together the way they worked best for me and put it down on paper for you.  I know this program will also work for you.

Speaking shortly about habits, it is said, that after 7 days of consistently completing a task a person can change their daily routine and call that task a habit.  We make habits every day with out even noticing it. I agree with this idea but will take it a step further and say that after 7 weeks of consistently completing a task a person can make that habit concrete.

If you are struggling with starting, remember and say to yourself, “it is only 7 days to create this habit, just 7 days, I can do this!”.  You can do this! I believe in you! In just 7 days you will be well on your way to destroying your own weight loss roadblock and onto a healthy long life.

Love the Lucky # 7! Enough babbling, on to bigger and better things.  Take a gander at the sample 7 day meal plan and fitness program, review it, use it, make it your own with your own macronutrients, you got this!

Erintris sample 7day meal and fitness

Advertisements

Weight loss Roadblock. I know what to do, I am just a little confused right now. Part 2: Making a plan to destroy my weight loss roadblock.

road blockLast week in Part 1: I know I have hit a weight loss roadblock, but how did this happen to begin with? I shared with you, my current weight gain and the mirroring issue of hitting a roadblock to losing that extra weight.  With the help of the many nutritional articles, books, and blogs I have read along with my education I concluded that there are 3 main reasons I got to where I was.

Reason 1: Consuming too much high fat, sugar, and salt type foods.
Reason 2: A little thing that I like to call fit laziness.
Reason 3: (you can sing this along with me, don’t be shy!) Calories iinnnnn, Calories ouuutttt!

Now that we have that established, let us move on.

Part 2: Making a plan to destroy my weight loss roadblock.

When I am feeling as I am now, frustrated that my scale is not giving me the answers I want,when I want it,I look to my core diets and work out plans.  I use the word diet lightly because, as you have heard from many influential people in the health and fitness industry, diet can be a bad word, I believe in that notion but we will talk more about that another time. We could call a diet a healthy eating plan, but that is just so many words to get jumbled in the mouth, so I’ll stick to the word diet (dun dun dun) mainly for the purpose that it is short and sweet and we all know what it means.

Before we get into the nitty gritty, let us go over what I (Erin as in Erintris) look for in a diet program.

1. I must already have most of the spices and base ingredients in my home and the amount of ingredients must be at a realistic level. (5 is good)
2. Easy prep, cooking, and clean up. I need it to be quick and easy. I like to buy my food, cook it, and store it ready to grab and I am not talking cutting carrot sticks either. (that’s hard…)better no brainer
3. A no brainer.  It has got to be realistic! Can I make those dishes? Would I eat that food? Do I HAVE THE TIME? Would I really do what the book asks?

Looking at my diet and fitness arsenal to destroy my weight loss roadblock; I continually go back to the 3 core programs below.  Each are accessible on-line or at your local bookstore for purchase. The library is a great place to find these books as well. I go to each of these programs to get motivated, be reminded of concepts and information I had forgotten about, and to set up a plan for success.

1. “Body for life”
2. Tosca Reno’s “Clean Eat diet”
3. Jackie Warner’s “This is why you are fat”

All of these diets include a work out to go along with your healthy eating and why wouldn’t they? You need both healthy eating and exercise to lose weight and be healthy. These plans follow a 5-6 small meal a day, they all include a protein and a carbohydrate at each meal and how it is important writing down what you have eaten.

1. “Body for Life” was my first, do it almost all yourself, diet.  My sister Shannon who was out in Arizona at that time was on the 3 month program and was having excellent results.  Seeing her result I latched right on to the idea, bought the book, and started right away.body for life

“Body for Life” is a 3 month program where the reader decides to take a challenge.  A challenge to eat 5-6 small meals a day, each meal consisting of a protein and a carbohydrate, vegetable and fruits are mixed in. The challenge requires that the reader create a meal plan on a day prior to a weekly trip to the grocery store, to journal those meals and then to journal what was actually eaten.  EAS Protein shakes and bars were highly recommended and so my love for those items came to life. A 20 minute weight training and cardio program is detailed and must be followed. Both programs are realistic, set to your own level of fitness, and is set as a pyraidization plan. A free day is included.

Dude, there is pizza inside pizza, inside pizza in there.  Is it GF?

Dude, there is pizza inside pizza, inside pizza in there. Is it GF?

This day says you will get to eat what ever you want. What ever you want including Pizza Hut, Chinese buffet, Mexican, pancakes, donuts, you want it, you can eat it.

2. Tosca Reno’s “Clean Eat Diet,”  why did I start this if “Body for Life” was so great.  Simply put, I was at my goal weight, showing some muscle definition and started reading Oxygen Mag. A great Magazine for women who are above your “Shape” or  “Women’s Health” level of fitness.  This magazine blew my mind and Tosca Reno was a big part of the successful Canadian fitness magazine, and all the fitness models were eating that way, it was time for me to try it out! Mind you this was over 10 years ago and it was a new concept in the world of Weight Watches and Jenny Craig.  A small note about those two, they work, they are realistic and they are great – I participated in Jenny Craig in my high school years and I think it is a great program I just grew out of them. So, no negatives from me on those, just Eating clean was a new concept.

clean eat diet“Clean Eat diet” also consisted of 5-6 small meals a day and asked the reader to create a meal plan before a weekly trip to the grocery store, and pre-making and packing your own meals to take with you throughout the day.  The difference from “Body for Life” is that you are buying and eating products that are FRESH, what a concept!  No pre-made, pre-packaged preservative chemical laden, fake sweetener injected foods.  The reader is buying chicken breasts, brown rice, veggies of every color shape and size, Quinoa! I was first introduced to Quinoa, bee pollen, and Greek yogurt and the concept of protein with my carbohydrate, seriously mind blowing life changing stuff here! A big thing I took from this book that stays with me is that Oats (not quick oats mind you) and eggs (the whole egg) are hormone stabilizers! Our hormones are a huge reason why some of us struggle with our weight in the first place.  65700-Jon-Stewart-mind-blown-gif-kNsoYou are telling me that two items that I can eat daily can help COMBAT future weight gain?  MIND – BLOWN! This book was a catalyst to my own personal paradigm shift about what I put into my body and why.
Back to the program, weight training is introduced but the healthy eating is most of this program. This is also where I learned about gluten free eating. Gluten and I are not friends. There is more in this book but I could spend a life time, and probably will spend a lifetime talking about it but I will move on to my third and last core diet program.

3. Jackie Warner’s “This is why you are fat” Again, with the 5-6 small meals, the importance of writing down what you eat, the fresh foods the reduction or complete elimination of fake sugars, processed foods, eating clean and the importance of this is why your fatweight lifting and cardio work outs. The difference and why “This is why you are fat” is a core diet in my arsenal is that the reader learns of what macronutrients are important to eat for weight loss and hormone regulation and more importantly how many of these macronutriants to consume in a 24 hour period. Jackie also outlines the importance of weight training and cardio.
You might be asking, is Erin suggesting I read all and do all of these seemingly great diet programs?  No, but what I am saying is these are GREAT to use as a main plan or as a mixture of ideas plan.  These all have the basics of something a reader can stick to forever and make a great plan to destroy their weight loss roadblock.  All’z I’m say’enz is… check them out but also realize that not every diet plan is going to be your rainbow to the pot of gold of breaking your personal weight loss roadblock.

These plans all share the concept of keeping your blood sugar level though out the day by eating 5-6 small meals with 2-3 hours in between and the absolute importance of writing down what you eat.  That protein is important with your carbs, eating fruits and veggies are important but the portion size is more important. That a free day is essential for success and that six pack abs are made in the kitchen, but physical activity is key to keeping your body at its peak OVERALL health. I mean come on here guys, this is not rocket science, someone has already done all this work for us, and these are tested, studies, true, and undeniably the way to weight loss success now and keeping you at a healthy weight for a long lifetime.

Dear Diary, today I ate whole oats, fresh mixed berries, and 2 whole eggs for meal 1.

Dear Diary, today I ate 1/3 cup whole oats, 1cup fresh mixed berries, and 2 whole eggs for meal 1.

Next week come back to read Part 3: Weight loss roadblock broken, stop it from returning. Where I show you a sample plan that works for me and more about what is it about that scale and why it doesn’t always give us the results we want when we want them!

Weight loss roadblock. I know what to do, I am just a little confused right now.

That was the old me, but the bowl of snacks was bigger!

That was the old me, but with a bigger snack bowl!

I am having trouble losing weight I gained during my 12 months of off season.   This is not an easy task and is not for the faint of heart, but can be done!  I thought if I wrote my thoughts out here, on my blog, it would help me and any others work through the ins and outs of breaking down weight loss roadblocks.

There are 3 parts to this post.

Part 1: I know I’ve hit a weight loss roadblock, but how did this happen to begin with?
Part 2: Making a plan to destroy my weight loss roadblock.
Part 3: Mission accomplished, stop your weight loss roadblock from returning.


Now that is one heck of a road block!

Now that is one heck of a road block!

Part 1: I know I’ve hit a weight loss roadblock, but how did this happen to begin with?

Have you ever been at a spot in the year when there is a break in your training schedule or you are taking a lot more rest days then you normally would?  Do you also feel that you are having trouble getting out of bed? That it’s either too cold or too hot out or the sun either doesn’t get up when you do or it goes down before you get out of the office?   During this time do you eat too many good foods and too many of the bad foods?  Are you 5-10lbs heavier than your normal weight and 15-20lbs above your racing weight?

I DO and am exactly in all of those spots right now.  It seems too cold AND too dark, I am eating too many of good AND bad foods and am staying in bed way too long.  If my scale is correct, I am roughly 15lbs (who am I kidding, 20lbs) above my ultimate goal race weight. OUCH!

I’ve wondered “what’s wrong with me?” saying too, “this is not like me at all.”  hamberger helperI have talked to doctors and psychologists, asking “why am I not motivated and why can’t I be as strict and where is my stick-to-a-tive-ness that I am used to in my life?”  No doctor has an answer for me.  They either don’t know me or health and fitness and it’s tolls on the human psyche well enough to give me an answer that I can truly grasp on to. This lack of professional insight leaves me to think (and think too much) about why I have hit this weight loss roadblock.

From my experiences and extensive health and fitness reading I can say that too much of a good thing is never a good thing. (Now, now, I am talking about weight loss roadblocks, not money,  vacation, or love).

I have also learned the following;

;Consuming sugar makes one want to consume more sugar, if not burned up right away becomes a cushy bum or a nice set love handle.  Carbohydrates (lovingly called “carbs”) when eaten in amounts more than what the body can use as fuel, is broken down and the body stores it just in case you will use it later. Warning: it doesn’t burn easily after storage.

Sugar

Sugar

We can assume then that carbs if not used up during a workout or a hard work day, has the same effects as sugar. ie. Too many carbs make you crave carbs.

;Consuming fat and salt in large quantities has the same effect as sugar. So we can assume from the information above about sugar that these extra amounts of fat and salt not used during a workout or a hard day of work, are stored in the body.

;Laziness begets laziness, I am not talking about a person who doesn’t work, or who doesn’t clean, walk their dogs, play with their cats, clean their dishes, etc.  I am talking, fit laziness.  The “ah I can take a break today”, next day “I can take a break today”, next month ” I haven’t gotten off this chair to run in months, I can take a break today” type of laziness. I personally create a fear of pain or incapability. Here, I’ll explain, after I have had a bout of fit laziness, I get struck with fear that my chest will hurt if I start running again, or that I may not be able to jump as high during a HIIT workout, I essentially spook myself out of getting up and moving my fanny. Does that happen to you?

mmm, pizza.

mmm, pizza.

;Calories in Calories out.  We have all heard this phrase when talking about weight loss.  Yes, it is true, if you put more calories in to the body then you take out, like during a run or water aerobics, the extra calories will increase your total body weight. This concept seems so cut and dry, so easy pee-zee. What, though, if you have the body type that after 2 months of reducing your calories IN and increasing your calories OUT you find, your cloths fitting better, your family and friends noticing your hard work, but your scale, DOESN’T BUDGE! (Please note, I do believe that for most cases weight should not be a defining factor in health, but if you swim, bike, run or do all three you know that weight does matter. I digress…) If you didn’t know this yet, I’m talking about myself here people.

3 months of hard work then BOOM! I am 10 lbs lighter.

3 months of hard work then BOOM! I am 10 lbs lighter.

I know that if I look at the scale for the first 3 months of a program I will see minimum scale movement, but day one of month 3 BOOM, I’m 10lbs lighter… we will talk more about that in Part: 2.

For now, knowing these 4 basic ideas helps me see HOW my road block was created.  It is true, I did eat too many gluten free cookies, cakes, and pies.  I did eat too many beef burgers and braised short ribs out, I did consume way too much wine and fancy drinks.

Come to think of it, no I didn’t run, cycle, swim or take fitness classes to burn up the extra macro-nutrients (carbohydrates, proteins, and fats) I am putting into my body. Knowing this allows for me to start down the path to destroying my weight loss roadblock.

Now that I have acknowledged that I have hit a weight loss roadblock and how it was created, my next post: “Weight loss road block. I know what to do, I am just a little confused right now.” Part 2: “Making a plan to destroy my weight loss roadblock” will bring us through proven ways to break down weight loss roadblocks and which way works best for me.