Mental Health Monday: Dealing With a Weight-Loss Plateau
It’s been almost three months since I started this diet. (See “Counting Calories” from August 31.) The good news? I’ve lost 12 pounds. And I’m learning things about myself every day as I continue this 1000-calorie discipline I’ve chosen.
The not-as-good news? I’ve hit a weight-loss plateau. Without going over my calorie budget more than one or two days (and then only 200 calories over) I can’t seem to keep those pounds coming off. Thankfully, I haven’t let it send me into a serious funk, which always leads to binge eating or drinking. But I’m ready to see those scales move again.
So today I did a little research, and the article I found most helpful was “Getting Past a Weight-Loss Plateau” from Mayo Clinic. It seems that I’m burning muscle along with fat… muscle that keeps my metabolism going. What do they recommend?
To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked initially may maintain your weight loss, but it won’t lead to more weight loss.
Not what I wanted to hear. The article went on to say that they don’t recommend going lower than 1200 calories, which is what I’m actually eating, since I subtract 200 calories for every 20 minutes I spend on the elliptical machine. Here’s what Mayo says about that:
Rev up your workout. Increase the amount of time you exercise by 15 to 30 minutes and possibly the intensity of your exercise to burn more calories. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
So, as I’m approaching the 3-month mark in my diet, my plan is to work out on the elliptical for 40 minutes/day rather than 20. Just long enough to watch a one-hour TV show without commercials. I see a Law & Order SVU marathon coming on!
Only problem is we’re headed to the beach for Thanksgiving… no elliptical machine in our condo. So my alternate plan is to walk for one hour/day on the beach. And enjoy fresh seafood instead of cornbread dressing and desserts. It helps that I’m not cooking all my favorite dishes this year. Have a great week everyone!