Jurnal Moopxo, 30 Mei 19

I agree with disrupting routines. Intermittent fasting works for me. Most days, but not all, I drink black coffee for breakfast and wait to eat until lunchtime. That way I can eat two satisfying meals instead of spreading out my calories into three meals and never feel like I'm getting enough. Eat hearty, but less often. 

Your body has probably gotten used to the amount of calories you have been eating and you just have to readjust your calories. Your body becomes very efficient at running on less. Plus as we lose weight we need less calories. Try readjusting your calories, it should do the trick. 

You simply need less calories in or more movement or a combinations of the two. 

Switch things up a little add more water. Maybe adjust the calories. I see it’s been two months. But at least no gains😊 

Hi. I've been doing intermittent fasting and it seems to help reset the metabolism. it's surprising how easy it is to go for 24hrs with just water. Or to start try one day of smoothie meals.  

I'm having the same problem and doing the insanity workout my weight keeps bouncing up 3lb or down 3lb it's so boring. I'm going to do some weight training tomorrow and eat more protein.  

Paulglendora is spot on on the approach, but let’s get deeper into the woods. Start with your RMR. Round it down. (I’ll give specific number example shortly) Base your daily caloric intake in FS on that. When you hit the plateau, cut your caloric intake in half and increase your cardio activity. (running, biking, elliptical or arc machine or step class, spin class or Zumba) Just for a day or two. You can fast if you like, I am just not in favor of it for me, but if it works for you, Rock On. When you reduce your caloric intake or fast, your body compensates by slowing your metabolism, the additional cardio will keep that from happening. No less than 20 minutes – that’s worthless, no more than an hour- your body can start to break down muscle if you are not eating – that’s counterproductive. What you eat is also important. You want high volume, low calories, so food that is not calorie dense. Skinless white meat chicken, grilled, sautéed or stir fry with veggies is fine – deep fried is not. Rice- NO, potato – No anything White, NO…If you can’t live without, only ¼ cup. You are not trying to torture yourself, but you still want results. Fruits with high water content – strawberries, watermelon, etc. Blending them into a smoothie - add some honey and a scoop of protein powder, a frozen banana and some Oat milk or Soymilk - makes an awesome meal replacement – It will be thick and satisfying. Numbers example – these are my numbers, yours will be different. My RMR is 1695 so I rounded that down to 1600 and set my calorie limit in FatSecret. On a normal day, I try to only consume 75-85%of that. That, so if I have a crazy calorie day and NEED some Key Lime Pie to make the world right, I have a built in calorie deficit for the week to draw on…..This is not an interest bearing account so use it sparingly. When trying to break through a plateau, I cut the calories in ½ until I reach that marker – currently I am trying to get under 175lbs. and hope to be there by next week. At that point, I will maintain on 1400-1500 a day until I am ready to proceed to the next marker-goal – 170lbs. Good luck in your journey! Fair winds and following seas.  

Thanks for everyone's input! Can eating the same thing contribute to this problem? Even if it's healthy foods? I have an extremely active job and i mean extremely active and I get no less than 12,000 steps a day...and work up huge sweats..lol. Do yoga 2xs a week but its definitely time to start hitting the gym to do some muscle toning just not sure where to begin with weight training...and the pool is now open so maybe swimming. I do the elliptical or treadmill for 30min but only 2xs..so yeh i need to kick it up.