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Losing more slowly than you thought you would? Follow this checklist:
1. Stick to the plain foods we're allowed in whatever stage you're in. Prepare the foods yourself. Fresh is best.
2. Cut out any packaged foods. All of them. Even if they are "legal". Especially if you know they really aren't.
3. Consider your metabolism. It's probably slow right now. Bring it up by vigorous cardio exercise, a minimum of 5 days a week for 4 weeks. And I mean vigorous. Build up to where you can sustain cardio for 20 solid minutes, minimum.
4. Cut out any sweetened drinks. Water is it. It is the ONLY thing you drink, except for green tea, unsweetened. And 1 cup of coffee in the a.m. if you must.
5. Eat MORE veggies. Seriously. Move up to the first rung of OWL if you haven't already.
6. Take a realistic look at where you are. If you're in induction, and not losing a bunch, remember that your body is adjusting to the new menu and will drop the weight it's hanging onto when it feels like it's time. If you are past induction, or past the first 2 weeks, remember that slow but steady-ish is the best way to lose - it reduces the tendency to regain. Take your measurements. Measure every 2 weeks.
7. Learn to be as patient with yourself as you are with others. If you are a parent, consider how patient you are with your kids when they are learning something new. Mimic that behavior and self-talk.
We can do this.
1. Stick to the plain foods we're allowed in whatever stage you're in. Prepare the foods yourself. Fresh is best.
2. Cut out any packaged foods. All of them. Even if they are "legal". Especially if you know they really aren't.
3. Consider your metabolism. It's probably slow right now. Bring it up by vigorous cardio exercise, a minimum of 5 days a week for 4 weeks. And I mean vigorous. Build up to where you can sustain cardio for 20 solid minutes, minimum.
4. Cut out any sweetened drinks. Water is it. It is the ONLY thing you drink, except for green tea, unsweetened. And 1 cup of coffee in the a.m. if you must.
5. Eat MORE veggies. Seriously. Move up to the first rung of OWL if you haven't already.
6. Take a realistic look at where you are. If you're in induction, and not losing a bunch, remember that your body is adjusting to the new menu and will drop the weight it's hanging onto when it feels like it's time. If you are past induction, or past the first 2 weeks, remember that slow but steady-ish is the best way to lose - it reduces the tendency to regain. Take your measurements. Measure every 2 weeks.
7. Learn to be as patient with yourself as you are with others. If you are a parent, consider how patient you are with your kids when they are learning something new. Mimic that behavior and self-talk.
We can do this.
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