Breaking a Low Carb Weight Loss Plateau

Sometimes when you are losing weight you might experience a plateau or stall in your weight loss. This is normal from time to time. When a weight loss plateau happens it can be frustrating especially if you haven’t hit your goal weight. What happens sometimes with following a low carb diet, the weight drops for a while, even months and then suddenly it is like you hit a brick wall and your weight doesn’t want to move.

The good news is that with a few simple tweaks to what you are doing, you can always break through a low carb plateau and get moving with the weight loss again.

Stress

Stress is probably the number one reason people over 50 see their weight loss stall. What happens is our body wants to protect us when we are stressed so our bodies tend to stop releasing the fat. The best thing to do in this case is to simply relax and not worry so much about the scale.

Eliminating the stress in your life can be helpful. But sometimes it isn’t easy especially if the stress is something created by others or a job. But you can do things that can help you deal with the stress in your life. I like to meditate or simply take a walk. I also find it relaxing to write on my blogs or to read a book. It really is up to you, just try to have some rest and relaxation time in your life.

Eating Too Much

Sometimes after we lose the initial weight we continue to eat the same amount of food as when we were losing weight. But the reality is you will not need to eat as much when you are smaller. By cutting back on your portions you may find that the weight will start to come off again.

Too Many Carbs

Often without being aware of it, you could be adding back more carbs than you realize. It starts with one little addition and the next thing you know, you are knocked out of fat burning. So try to keep your carb intake at 20% or below. For example, I have to really watch how many nuts I eat. They are so yummy and the carbs can add up quickly if I’m not careful. Remember to limit fruit and alcohol as well. They can easily knock you out of ketosis and therefore out of fat loss.

Not Enough Salt

This was a problem for me. I quickly realized that one thing processed food have an abundance of that “real food” doesn’t is sodium. And I was lacking it. So I found that by drinking bone broth every day will help me up my sodium intake. I also do a shot of pickle juice in the morning and at night. I know it probably sounds a little gross, but it does help.

I also like to add pink Himalayan salt to my veggies and meats as it helps to give me more trace minerals like that I may be missing like potassium and magnesium, iron and calcium.

Not Enough Water

This is another one that was hard for me. But you need to drink a lot of water in order to keep your body hydrated. I like to add Stevia Water enhancers to my filtered water. Just by having a bit a flavor I find it is much easier for me to drink more water.

I also make sure I have a cup of hot fresh lemon water daily as a detox.

Not Getting Enough Sleep

I’ve always been a good sleeper, but many folks struggle with getting a good night sleep. Most of the fat burning happens at night when we are sleeping. So it is important to get your full 7 to 9 hours daily.

Eating Too Much Protein

The great thing about a low carb diet is you get to eat lots of proteins but sometimes you can go overboard. so if you notice that you have hit a plateau take a look at how much protein you are eating daily. Just scaling back a bit may get you back into fat loss.

Eat When You’re Hungry

It is important to listen to your body. Those who use glucose for energy need to eat often as they will lose fuel and need more sugar and carbs for energy. But that isn’t the case for those of us who use fat for fuel. It is important to only eat when you feel hungry and stop eating when you are full. You may notice that you might only need one or two meals a day. Sometimes it is easy to get back into old habits of using food as a crutch. The great thing about low carb, high fat is that it is easier to overcome the habit of snacking throughout the day.

Incorporate Intermittent Fasting

Intermittent fasting is something that people have been doing for years. While you are fasting you are giving your body a chance to rest the digestive system. It can be very healing to your body and mind. If it sounds hard then keep in mind your already fast every day. If you eat breakfast then you are actually breaking the fast from the last time you ate the night before. This is why it is called breakfast. You can learn more about intermittent fasting here.

Track Your Ketone Levels

Most people can tell when they are in Ketosis, however, sometimes it is difficult to tell. I like to use ketone strips as a way to check and make sure I am still in ketosis.

A Final comment:

Sometimes our bodies know what is a good weight for us to beat. I started at just under 200 lbs and wanted to get down to 135. I felt like for my height that would be a good weight. My body decided that 144 is my comfortable weight. I have been sitting at this size for the last year and a half. I feel good at this weight. I feel healthy here. So I decided to just listen to my body and be happy with my current weight. That may be your situation as well.

So now it is your turn. What are some of the tricks that you use to push through a weight loss plateau? I would love to hear from you. Just leave a comment below.

 

 

 

 

Stress and Weight Loss Resistance

One of the things that I learned while eating a low carb diet is that my body doesn’t react well to stress. One of my biggest challenges that I had while losing weight was my body holding onto the fat even though I was eating 100% the way I had planned.  I quickly learned that the cause of my weight loss resistance was the stress in my life and the pressure I was putting on myself. 

 

Stress and Weight Loss Resistance

I’m sure there is a chemical reason stress seems to slow down fat loss, but I choose to believe that it wants to protect us. So with this in mind, what I would do is focus on keeping my body and spirit calm. So I learned early on, that if I wanted to help my body lose fat easily, I had to learn to treat it better by eliminating the stress in my life. It took some time, but I have been able to create a calm lifestyle that helps me keep the weight off.

I thought that it would be beneficial to share some of my favorite stress relieving activities with you here. Here are some of the things I found that helped me release fat and keep it off.

Get Enough Sleep

Getting enough sleep is the most important and number one thing you can do to eliminate weight loss resistance. Our body does a lot of recovering during the night while we are sleeping. So it is really important to get a good 7 to 9 hours of uninterrupted sleep.

Understand Thoughts are Things

Something that I learned about myself early on in my life is that I’m an overthinker. I want to try to dissect and figure out everything. I would actually sabotage myself by thinking negative thoughts. I had to really make myself stop this. And it was hard, because the “overthinking” was something that I had done for years. So I needed to constantly remind myself that sometimes things just are what they are. I needed to simply let it go. I would constantly remind myself that what I thought about was what I brought about. So I decided to think better thoughts. And this was a huge challenge. But over time, I got better at it.

It takes time to change your thoughts. But it is imperative if you want to lose weight. Perhaps down the road, I’ll write more about the law of attraction, but let me just say this. If you are a negative thinker, you will sabotage your weight loss goals. This is something you must address, especially if you want to eliminate some of your stresses. Now would be a great time to read up on the Law of Attraction.

Create A Calming Atmosphere through your senses

A healthy lifestyle is about touching all of your senses. Of course, we affect the taste but I find it is important to also stimulate the sense of smell and the sense of hearing.

For example, the sound of music and calm me down in a matter of seconds. Listening to music that relaxes you can make a big difference when it comes to weight loss resistance. I listen to music at home while I’m cleaning and I listen to it in my car. I also listen to music while I’m working out. It always gets me going and makes me feel amazing. Music is very helpful when it comes to dealing with stress.

And for my nose let me just say, I love essential oils and candles. Different fragrances do different things for me. Some make me feel good, some calm me down and others give me energy. For example, lavender is very relaxing. I love to infuse lavender oil before bed because it relaxes me and helps me fall asleep. On the other hand, I love lemongrass in my shower. It just invigorates me. I love experimenting with different smells and you should too.

I have a favorite sent called Joyful Spirit that I infuse at home and I keep with me at work. It just keeps me even keel and I feel more upbeat. If you love essential oils, you may want to think about an essential oil infused bracelet so you can always keep your favorite fragrance with you.

Exercise

I am not an exercise junkee. No, not even a little bit. But I do try to be active every day and at least walk. I make sure I get outside in the sun which is very healing and if I can’t get outside, then I walk on my treadmill. All I know is that I always feel so much better after exercise than I do before.

Hugs and Love

Through this process of losing weight with low carb, High Fat, I learned how to love myself. And more importantly, I learned to open up and let others in. I am now an emotional huggy bear. I am just so full of joy, I want to share it with everyone and I find myself hugging everyone. Hugs are very healing. They feel amazing. So I try to get and give hugs daily.

Stress and Weight Loss Go Hand In Hand

It is pretty neat actually how our bodies seek to protect us. But I think it is also pretty neat that we can nurture our bodies and get rewarded by losing weight and living longer while enjoying a healthy and happy life.

 

 

 

Lose Weight During Menopause

Today I wanted to take a moment to talk to those women in their late 40’s early fifties who are going through menopause.

I have actually been going through menopause for the past 5 years. I actually lost my period for about 9 months and thought I was finally done, but then this year I started getting it again every 2 months. Menopause is not predictable, nor is it fun.

Today I wanted to address one of the biggest issues with women who are going through menopause. The issue I’m talking about is weight gain or the inability to lose weight during and after menopause. It’s almost as if our own bodies are fighting us. The pounds don’t want to drop. I know. I’ve been there.

The good news is YOU can lose weight during menopause. I know, because I’m doing it and I can show you how to do the same.

My story…

I was a bit scared to age because I had heard all of the terrible things that you hear about like night sweats, low sex drive, vaginal pain during sex, and hormones being out of wack. Plus the weight gain. Basically, we get gross and ugly. Right?

I was pretty fortunate in that I really didn’t have any night sweats or hormonal problems and I didn’t lose my sex drive. But I did have problems with my hair turning stringy and boring looking. My gray was coming in all even and my skin was always dry and flaky.

But my biggest problem is the weight gain. Menopause sucks!

Over the last 5 years or so it didn’t matter how much I worked out and how low my calories intake was, I seemed to keep holding onto my weight. It was frustrating because I was eating lots of fruits, veggies. Little or no fat. And I was still gaining.

It wasn’t until I discovered that I was doing it all wrong. I learned that I actually needed to give my body more fat in order to turn it into a fat burning machine.

You can read more about my high fat story here.

It wasn’t until I discovered eating a low carb high fat diet back in March. Now 20 pounds later I feel amazing. And this is no exaggeration!

Yes, seeing the pounds drop is fun, but it isn’t really just about the weight loss. I have had some pretty unexpected results happen to me.

Here are a few…

  • No more joint pain:  I don’t have any joint pain at all. This is huge because my knees and hands used to have really bad joint pain. And they would crack when I would bend down to pick something up. It is almost as if my joints have been greased or lubricated. I just feel loose and relaxed.
  • No more stomach problems: It seemed like it was always something. I never really felt good. Sometimes I would have heartburn. Other times upset stomach with diarrhea and then I would be constipated. I never know what my stomach would do from one day to the next. Now I am regular and don’t have any problems at all.
  • No more mood swings:  I am not nearly as emotional as I used to be. I used to be almost manic. My doctor actually wanted to put me on Prozac in order to help me with my stress and anxiety. But since eating low carb and eliminating sugar from my diet, I no longer have mood swings. I mean none at all. Not even if I have my period. This makes my partner really happy. He didn’t enjoy living with a “crazy” woman.
  • Sinus problems are gone: I can sleep soundly and never wake up feeling like I need to breathe through my mouth. I rarely even need to use my allergy medication.

Weight loss has been easier than ever. I always heard it was hard to lose weight when you are over fifty, but I have found that eating a low carb high fat diet has changed my life.

What about you? Have you found it difficult to lose weight during menopouse?