How am I doing? So far I have been continuing to lose weight but did hit a plateau for about six weeks. For two weigh ins I only lost from 1/2 pound to 1 pound. At least I was still going in the right direction. I was worried that I would have put on some weight but pleased that that was not the case.
What did I find difficult? From time to time we can fall into a slump where we crave some of our old bad foods. I try hard not to have temptation in my pantry so what I grabbed was rice and pasta. I figured that during that six week interval I did have more rice and pasta than normal so those extra carbs and calories probably played a part in my plateauing. Fortunately I am back on track and moving ahead.
Any Issues? Yes, we have noticed that I have had a steady slow loss of muscle despite using weights, doing squats and deep knee bends. In examining how much protein I was taking in it just wasn't enough to build muscle. Usually I am eating once a day and on the weekends I have at least two meals a day. What was suggested was that I double my ounces of protein for my meal and stop my fasting late afternoon to have a protein bar. The goal is to try to aim for around 90g of protein. With the extra protein I make sure that I have no less than two vegetables and fresh fruit. If I am still short protein wise I will have an apple but compliment it with an ounce or ounce and a half of cheddar cheese. I will wait until my eating window is almost over to eat it and I stay satisfied.
Results? I have had great results as I have lost 7 lbs. in the last 2 1/2 weeks and I will be seeing the doctor later this week. It is amazing how adding more protein and knocking back on the rice and pasta, can effect how our bodies lose weight. If I can lose another 6 lbs. I will be under 180 and into the 170's, a weight I have not seen in twenty-five to thirty years!
What type of exercises am I doing? I have been doing mostly chair exercises that consist of doing alternate knee and arm raises, Leg raises with a stretch band, trunk twists while holding a six pound weight ball. I use my bike peddle machine for 30 minutes. I find if I pop in a movie I can watch something while I am peddling in my dinning chair. 20 - 30 squats and deep knee bends. I also use five pound hand weights while standing and some other arm exercises using stretch bands.
I always do two full sets of each exercise and depending on how I am feeling I might go for three sets of those exercises that had not taxed the muscles as much. I am hoping there will be an increase in my muscle mass when I see the doctor at the end of the month. I am seeing some positive signs of more muscle definition so I think following my doctor and nutritionists recommendations is very important when on the journey for weight loss.
Conclusion: If you come to a plateau examine what you are eating and how much protein you are taking in. Make sure you are getting plenty of vegetables and fresh fruit. Be alert to your body and how it is functioning and talk to your doctor honestly. When you are given suggestions follow them as those medical professionals helping patients will see your true determination in battling a weight issue. Lastly exercise. It does not have to be high aerobic but work on increasing weights, number of reps and number of sets as an indicator of how well you are progressing.
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