October was an interesting month for me. I planned to cut back 200 calories per day and work out for one hour daily by doing two half hour increments on my Exercycle and continue my 12,000 daily steps. I was able to keep up with this plan for two weeks. My work schedule took me away from the Exercycle to one 30 minute work out daily for the additional two weeks, but I stayed with my 12,000 steps walking in our beautiful fall weather and was able to stick with the decreasing 200 calories in my daily food caloric count. I expected with the food decrease and exercise increase to pull off a monthly weight loss, but I hit a plateau and maintained my weight .
It’s easy to get disheartened and fall off the healthy lifestyle wagon when you hit a plateau. Revisit your goals, remind yourself of your why and then shake things up. Hitting this plateau doesn’t disappoint or discourage me because I know plateaus happen. I will work harder in November and I’m encouraged and looking forward to a better month with a loss.
Here are my plans for November:
1. Maintain my daily calorie quota from October, but make sure more of the calories are from fruit and vegetables. With high water content and plenty of fiber, a diet with lots of fruit and veg will help me feel full throughout the day.
2. Continue my 30 minutes daily on my Exercycle AND walk 12,000 steps a day.
3. If time allows I want to add more minutes on my Exercycle, and if I can’t I plan to cut an additional 50 calories out of my food quota.
By making these changes I hope to break my plateau and move forward with my journey. I understand that plateaus will come and by working through them with changes and patience we will overcome them. Never give up on yourself and your journey, make the proper changes and go on. I will!
Mary H Kmak
Mary Kmak has turned her life around, losing over one hundred and thirty one pounds, and found a path to health through the Tucson Medical Center Wellness program. In Mary’s Promise she shares tips, recipes, challenges that she has learned along the way. Today, she updates us on her progress.
Want to make the kind of changes that Mary has and see similar results? Make an appointment to see one of TMC’s Registered Dietitians for a one on one and gain a whole world of scientifically based, tried and true techniques to improve your health and fits your individual lifestyle.