More about breaking through a weight loss plateau…

After almost 2 weeks of using your Accountability Journals, you should now have a short-term indication of your eating behavior. If you haven’t been analyzing this along the way, now is the time to do so. You should be investigating how often you are eating, what type of foods you are choosing, and how compliant you are with recommended portion sizes. Weight management originates with your metabolism. You will want to work WITH your metabolism instead of against it. To help you ignite a blazing metabolism, ask yourself the following questions when reviewing your journals:

What is breakfast and how soon does it come after waking up?

Common sense goes a long way. No one would expect an engine to operate without fuel, and your body is no different. Believe it or not, food is fuel! Having breakfast as one of your first thoughts is okay. When you can, eat within an hour of waking up. Also, coffee and a bagel, pastry, or breakfast bar do not count as a breakfast. Optimal breakfasts consist of lean protein (meat or dairy) and fruit or fiber-dense grains. If you cannot go without some type of bread, make sure the first ingredient is “whole wheat flour”. If you think you do not have time in the morning for a proper breakfast, then it means you will need to do a little preparation work the night before. Cutting up and dividing food into containers a few days ahead will give you extra time to assemble your breakfast in the morning or allow you to take it with you if you are in a rush.

How many times am I eating every day?

Using the engine analogy from above; just as an engine needs fuel to operate continuously, a fat-burning metabolism runs best on a low dose supply of nutrients consistently through the day. Eating 3 major meals and 2-3 smaller “snacks” every day is critical for this to happen. Snacks are meant to stave off cravings and avoid overeating at meals. Snacks are not potato chips or soda. Healthy snacks are single servings of low-fat cottage cheese or low-sugar yogurt with a piece of fruit and a FEW unroasted and unsalted nuts. Choosing filling, but not fattening foods will help keep your fuel constant and not put your calorie totals over the top before dinner.

How does my dinner measure up?

It is common for people to consume far more calories at dinner than other meals through the day. It is easy to understand because it is a time where we come together with our families and we want to comfort ourselves with a grand meal. While this feels good, it will hinder your plans to slim your waistline. Eating in excess, and eating late, work against your body’s natural plan. Dinner should be the smallest of the 3 meals when it comes to calories and do not eat within 2 or 3 hours before bed. Your metabolism begins to diminish as evening approaches (in preparation for sleep). Any excess calories by this time are all put into your body’s fat banks. Consider how your day measures up when considering another drink or dessert.

Changing life-long rituals can be difficult and may be undesirable, but favorable compromises are possible. If you would like help in tuning your lifestyle to better fit your goals please speak with us, your Fitness Together Personal Trainers. Remember, we are your fitness coaches and our desire is to help you!

Our next posting will delve into your exercise patterns. Obviously, we are aware of what you are doing during your training sessions at FT, but it is what you are doing, OR NOT DOING, without FT that may need some repair.