Shared by DeniseM
Struggles with weight loss have probably been the most defining, time-consuming thing in my entire life! It has affected just about every major decision I have made. I have fought it every second of every day of my life that I can remember, and thatās why my heart goes out to anyone in the same position because itās been a never-ending battle for me, and itās my first question in heaven is, āWhy God why did I have to struggle so, I tried so hard?ā But anyway, enough about me. Iām writing this blog post to help anyone struggling or wanting to lose weight, and they donāt know where to turn! Thatās a terrible feeling, so Iāve tried to think of some things that have helped me along the way.
I have lost over a hundred pounds and kept it off for over five years. It definitely wasnāt easy, but it has most assuredly been worth all that it took to achieve that. My life has improved infinitely, and I owe it all to Virta! Iām so very grateful.
So here are my suggestions. These are things I have tried and focused on; when I do them, they have worked for me. Perhaps it will only take one thing like Intermittent Fasting to make a difference; you can certainly try different things, and they donāt have to be all at once! My main issue is that I have a problem with consistency. I still need to lose more weight. But please check with your coach before doing anything drastic, as each situation varies, but know youāre not alone in this. ā¤ļø We will get where we want if we persist and keep trying!
Intermittent Fasting
My number one thing to try! I feel it is very helpful because it helps lower insulin levels because you are eating only during a set time period during the day. The fewer times we eat, the fewer times insulin is released. Insulin is the Fat Storage Hormone. The less we have of it storing fat, the better!šš¼
The typical period to eat for IF is the 16/8 method, an eating window of eight hours during the day. 12:00 PM to 8:00 PM seems to be the most popular time, but you can adjust it however you like. ā°
Try not to snack (unless itās a small protein snack), and definitely no eating outside your eating window, especially at night. š“
You can see improvements in your FBG, weight loss, cardiac health, inflammation, and insulin sensitivity. This helps to achieve cell autophagy, where our cells go through a whole cleaning out and repair process, which has so many health benefits!
Be patient with yourself. You may not even realize that you are undergoing all kinds of repair work and body restructuring. Take measurements and photos and notice how your clothes fit.
Calories DO Matter
Iām not saying we have to track every calorie, but I think our bodies get used to certain things, and to get weight loss moving again, we have to shake things up a bit. So, possibly try fewer calories.
I think our bodies get all comfy at certain weight set points, and we must take action to break through it! Take that body! š„
Lower Carbs
You would think lowering carbohydrates to 30 grams would be enough! But when you are stuck in a weight loss plateau, you arenāt dealing with a bed full of roses. Sometimes, you must be like Mel Gibson in āBraveheartā and yell ATTACK! The more carb restriction you achieve, the more your body uses your stored fat for fuel and the more weight you lose. I usually strive for 20 carbs. I donāt always make that, but thatās my goal anyway. š
Prioritize Protein
Protein is essential to preserve muscle mass and boost metabolism. It is very nutrient-dense, and proponents of the Carnivore diet say itās all we need! It also helps you feel more full and satisfied. Check with your coach for the proper amount of protein, and try upping protein just a little. š„©
Watch the Amount of Fat
Fat is used as a lever to regulate hunger. Eat just enough to be satisfied, prevent hunger, and avoid a feeling of deprivation. Certain foods like rib eyes and bacon already have a lot of fat. š„
Limit Dairy
Dairy is very caloric. I know I can go crazy with the cream in my iced coffee ā¤ļø š§! Try concentrating on smaller amounts of healthier fats like olive, avocado, and coconut oils. Butter is also great to use in small quantities. š§
Limit Diet Sodas and Artificial Sweeteners
I know this is crushing! It certainly is for me! I think all is right if I have a diet soda! But they are SO not good for us! The great aspartame debate has been going on forever, and I think there is definitely substantial scientific evidence to prove all the health hazards (cancer, metabolic issues) involving artificial sweeteners. Fred in the Community says aspartame flares up his neuropathy! The OTHER thing that can happen is our brains can confuse artificial sweeteners with actual sugar because the brain thinks weāve consumed something sweet, but there are no calories, so signals can be sent to eat more, which increases cravings! Then, all this craziness prevents weight loss or can cause weight gain! š± I like Zevia sodas, which are sweetened with stevia.
Up Your Water Intake
I try to aim for a gallon of water per day. I certainly donāt always make that, but I try. Without proper hydration, your body canāt metabolize fat, affecting your metabolism. It helps with appetite control, detoxification, and waste removal, and I know it sounds strange-water retention! When you donāt give your body enough water and fluids, it holds on to them, but when you take in enough, your body thinks everything is okay and releases them, thus preventing water retention! Water helps our bodies to function properly and that will help with weight loss also! š¦
Light Exercise
Try to move every single day. Go for a walk, I like dance videos and one of the most effective forms of exercise is resistance training. Iāve been using some hand weights and resistance bands. You can do lunges, squats, wall push-ups, whatever you like, involving your muscles! šļøāāļø šāāļø
Prioritize Sleep
This is SO important and is something I struggle with and have to work on actively. Quality sleep is essential for weight loss because it impacts various physiological and hormonal processes that influence appetite, metabolism, and overall health.
Sleep regulates the balance of hormones that control hunger, and if it gets out of balance, take a big guess. What happens? So many hormones are affected, like insulin (which moves blood sugar into cells), cortisol (stress responses), ghrelin (which stimulates appetite), and leptin (which signals fullness.)
Sleep deprivation can increase stress levels and lead to elevated cortisol levels. High cortisol levels are associated with increased appetite, particularly for high-calorie comfort foods. Managing stress through quality sleep can help reduce cortisol-related cravings.
Sleep deprivation can also affect the body's metabolism. It can lead to insulin resistance, which impairs the body's ability to use glucose for energy and can contribute to weight gain. Quality sleep helps maintain insulin sensitivity, promoting effective glucose metabolism.
During deep sleep, the body goes through tissue repair and growth, including muscle recovery after exercise. Quality sleep supports these processes, helping maintain muscle mass, which is important for overall metabolism and weight loss. This is also something crucial we need as we age! š“
Youāve got this!
Remember, progress is not always linear! Plateaus are just temporary stops on your journey. Your hard work, dedication, and commitment will pay off. Take a moment to reflect on how far you've come and the positive changes you've already made. Keep focusing on making healthy choices and staying consistent; you donāt want to return to how things were! Every step you take, even during a plateau, is a step toward a healthier you. Stay patient and trust in your efforts. š
Wishing you good health and happiness,
Deniseā¤ļø
Thank you, that is very nice! š
You got this.