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MTN_KITTEN's Photo MTN_KITTEN Posts: 9,698
11/19/20 1:26 P

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"Whenever you're under a lot of stress or dealing with an illness or injury, your body tends to hold onto weight until it feels safe."

WOW ... even when we don't acknowledge stress our bodies KNOW.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
11/18/20 2:02 A

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I like that - the three 'P's - very good thing to remember!

I just re-read my post from last year and inspired myself to keep going with the 3 Ps!

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AURA18's Photo AURA18 Posts: 12,679
11/17/20 9:09 P

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Bust Plateaus u.nu/kdls4
Same number for weeks, I feel discouraged. One bite leads to another with my trigger foods. It's easier to avoid the first bite then resist taking another.
5 Easy Ways to Better Value Your Time u.nu/jcvpz

Nice email Gill, Sparks is a good place to be emoticon
Thanks for keeping us going and focused on daily tasks.



Edited by: AURA18 at: 11/18/2020 (00:27)
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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 3,029
11/17/20 6:12 P

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Chapter 22 - How to Recognize a Plateau



Thank you Gill! Reading your email this morning hit me like a laser beam! Your words were right on target for me.

Iím recovering from a serious fall and thankfully have no broken bones just bruises and back pain. So, everything in my life changed overnight. I continue to live the best I can as I try to cope with the back pain, medication, and wearing a back brace. I can do very little walking and exercise because of the pain and when I donít get my exercise the weight creep begins. Add the pandemic isolation and stress on top of this and it is a real challenge.

Earlier this morning I had old thoughts of treating myself with food to help me through this difficult time. Then I read your morning email and it jerked me back to reality. Your words told me.....

ďlet's do our best not to add our eating behaviours and weight to those stresses. This is something we DO have control over.Ē

"Whenever you're under a lot of stress or dealing with an illness or injury, your body tends to hold onto weight until it feels safe. So if you're experiencing a plateau, look for ways to let go of stress or anxiety. Even without making other changes, you might discover your weight loss will pick up again."

Thank you, again! You really helped me more than words can say. You do such a great job teaching and motivating us on the 100 Days Team! If I could, I would give you a big warm hug!



Getting back to the plateau topic, Linda reminds us that weight loss is not a straight line - look for those trends over time.



Although a plateau can be discouraging, we just need to adapt, continue on, and stay with our diet and exercise plan. This is my plateau plan:
-Record daily all the food I eat and notice any changes I need to make.
-Increase my exercise if I need to burn more calories.
-Get enough sleep and reduce stress levels.




~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The main reason my past diets failed--lack of motivation.


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,589
11/17/20 9:41 A

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I have found that I have to switch things around periodically. My body just gets used to my way of eating. Of course, I have to write down what I eat. Sometimes that's where I find the problem too. Then there's water, water, water ... If I don't drink enough water I will not lose- or even stay the same.

Babs
SW Illinois - CST


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DSJB9999's Photo DSJB9999 Posts: 7,765
11/17/20 4:07 A

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Lesson 22: How to Recognize a Plateau

Recently I was following an eating plan and found my weight remained constant over 3 weeks and my coach suggested reducing my calories, tracking them to increase my awareness and it worked and I lost another 2lb to allow me to reach my 1.5 stone loss, I thought this plateau had been reaching my ideal weight but he told me I either had to reduce my intake or increase my exercise to breach that plateau. Now I consider I am at my ideal weight so want to create my plateau with calories in being equal to calories out! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
MAWMAW101's Photo MAWMAW101 Posts: 15,245
7/30/19 4:46 P

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Lesson 22: How to Recognize a Plateau

This is probably one of the most important chapters for taking an overall view of making the changes into life-long habits.
I have been basically the same weight for the past two years. The averages monthly have only varied by under 5 pounds. The only way to change it is to eat less or up the exercise.
To know that staying on plan will eventually pay off in good health and a scale loss is why I keep track.

Phyllis ~~
Indiana - Eastern Time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
7/30/19 1:37 A

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I've been on a plateau for a long time - but I think most people would call it 'goal weight'

My problem (which I know a lot of people would LOVE to have!) is that I'm not overweight - I'm overfat!

My problem is also that being slightly overweight has become a norm for everyone these days - so I don't look out of place.

To get my weight down any more, I need to eat less. To change my fat to muscle I need to exercise differently too.

Am I willing to make those changes? Not really................. that's why I'm stuck where I am. And like the theory around why we experience plateaus - my body is used to being like this - it feels 'safe' here.

This lesson today has made me think more carefully about how I can make progress and still help my body feel safe (ie, accept the change without holding onto weight).

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FUNLOVEN's Photo FUNLOVEN Posts: 3,247
10/24/18 9:17 P

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Day #22 How To Recognize A Plateau

I have not had any plateaus that I am aware of and my previous posts explains why. However, once again, I did find a lot of the information in this lesson interesting.

First, that researchers aren't sure why these slowdowns occur.
Unconsciously you may have increased your calorie intake or decreased your exercise.
Perhaps there has been a weather change.
You have been on the same diet for 5-6 weeks.
You are at the mid-point of reaching your goal weight.
You are under some kind of stress.

No matter what the cause, Linda's advise is that this is the time to push yourself to stay focused and be patient.

I CAN DO ONE MORE DAY! ! !

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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PAULALALALA's Photo PAULALALALA Posts: 28,465
10/22/18 5:25 P

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When some weight has been lost already, then several days (or more) of not moving down has not been too frustrating for me as I have had that nice loss already and it is being maintained. I can't remember a plateau that lasted too long, but the information here is good to have.

According to my tracker, I'm on a plateau now...but it's really maintenance I'm working on. I don't want to change my weight on SP to reflect that I've actually met my goal, because then my nutrition tracker would give me a whole new more generous range of calories I should be eating for maintenance. I seem to be doing ok currently with the mindset of looking at my range as it is now (for reducing), and then adding some more calories over to equal what SP would add. I've got this fear that if I start out my day with the larger range in front of me, then it will be easier to go over THAT by the end of the day.

Gill, I like the poll. It's friendly and non-threatening and might even provide some feedback. When we used to have tubs of chocolates in the resource room it was usually "the management" that provided them. I always had trouble on the days I told myself I'd just have one. I never did just have one. But there were days I didn't have any -- and I did feel better those days.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
10/22/18 12:24 P

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emoticon Gloria - nice to have the information to experiment with.

emoticon Maribeth! "One bite leads to another with my trigger foods"
Recently we've had a tub of Celebrations in the office/sleep-in room at work where we are in/out all day. I have got 'caught' by them twice this week. Yesterday I managed to do a whole overnight shift without touching them, because I'd absolutely decided I was going to stay away from them. It felt good to get up this morning knowing I hadn't eaten any!

I put a 'poll' on the staff-room wall asking people to vote in one of three columns:
(1) I don't like having chocolates in the sleep-in room. I'm trying not to eat them!
(2) I love having chocolates in the sleep-in room!
(3) I'm not bothered!

It's a bit of fun, and maybe no-one will put a mark on it, but it would be interesting to know how many other people find these tubs of chocolates a problem!

GLORIAZ's Photo GLORIAZ Posts: 1,331
10/22/18 10:36 A

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Yes....I agree there are so many reasons why the scale wonít move. For me I need to remember to drink more water, watch my salt intake, and stay away from bad carbs.

Iím glad that I started tracking my food.......Iím not eating enough protein........maybe thatís why I get hungry.

emoticon
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One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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AURA18's Photo AURA18 Posts: 12,679
10/19/18 2:28 P

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Plateaus are tricky. I get discouraged and one bite leads to another with my trigger foods. It's easier to avoid the first bite then resist taking another.
emoticon Drink water


Edited by: AURA18 at: 11/18/2020 (00:24)
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AMYBELLES's Photo AMYBELLES Posts: 14,926
10/30/17 5:19 P

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I have definitely experienced a fast drop in scale numbers in the beginning of a weight loss program, and then it slows down or stops for awhile. Itís easy to get frustrated when that happens, but now I know that in a few days it might jump a large amount again-it doesnít always happen nice and steady.

I have experienced a real plateau in the past, after being on my weight loss plan for a longer amount of time. It has ultimately caused me to give up. I wonít let that happen again. This chapter helped me realize that my body may adapt to the plan, sometimes causing a brief slowdown in my weight loss. I need to be patient, keep following my healthy eating plan and trust that the scale will change again soon.




**~Amy~**

~The Villages, Florida
amybelles@gmail.com



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CATLOVER110's Photo CATLOVER110 Posts: 42,080
10/30/17 4:37 P

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I thought this was the most important thing in this chapter:
"Don't let a period of slower weight loss pull you off track. Instead, stay patient, keep following your healthy eating and exercise plan, and trust that a change in your scale number is right around the corner."

Hope--AL--Central time

A&I July BSG Challenge - Wonderful Watermelons

"No matter how slow you go, you are still lapping everybody on the couch."

"Success is the sum of small efforts repeated day in and day out." - R. Collier

"Just do it" - Nike


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MAWMAW101's Photo MAWMAW101 Posts: 15,245
10/30/17 8:40 A

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Lesson 22: How to Recognize a Plateau
This is probably one of the most important chapters for taking an overall view of making the changes into life-long habits.
To know that staying on plan will eventually pay off in good health and a scale loss is what gets us through plateaus that may come.
emoticon

Phyllis ~~
Indiana - Eastern Time


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AURA18's Photo AURA18 Posts: 12,679
10/30/17 8:26 A

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Plateaus are temporary -
Stay on plan, drink-up, move muscles, reduce stress, and sleep.
Work for better results. freetrainers.com/exercise/muscles/





Edited by: AURA18 at: 11/18/2020 (00:22)
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
2/25/17 8:07 A

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Lesson 22: How to Recognize a Plateau
When you've worked hard at staying solid with your diet and exercise plan, you expect to see your weight go down. And for a time, you may see a consistent drop nearly every single week. But occasionally, with no explanation, your scale number will refuse to budge.
If your weight stays the same for more than a week or two, you've probably hit a plateau. Researchers aren't sure why these slowdowns occur, especially when dieters have stayed completely faithful to a healthy weight-loss plan. And even though plateaus happen to nearly everyone who attempts to lose weight, hitting one can make you feel very frustrated and discouraged.
It's Not Your Fault, But...
When you experience a plateau, the tendency is to immediately blame your diet or your workout routine. In some cases, you may be right. Perhaps you unconsciously increased your calorie intake or backed down on your level of exercise.
But if you are confident you haven't changed anything in your program, take a careful look at your routine. Sometimes your food intake will creep up without your noticing it. When you actually look at your totals, you might realize you've been taking in a few hundred more calories each day.
Or perhaps the weather changed, and you had to cut your exercise time or eliminate part of your workout. Even small changes like these can affect your body and cause you to temporarily lose weight more slowly.
While no one can predict weight-loss plateaus, we know they are more likely to occur around certain times and circumstances. After you've been on a new diet for five or six weeks, your body adapts to the plan, sometimes causing a brief slowdown in your weight loss.
Whenever you're under a lot of stress or dealing with an illness or injury, your body tends to hold onto weight until it feels safer. So if you're experiencing a plateau, look for ways to let go of stress or anxiety. Even without making any other changes, you might discover your weight loss will pick up again.
It's as though the body takes stock and reshuffles things. Then once it determines everything is in order, it cranks up the weight loss again.
Weight Loss Is Not a Straight Line
As you know, your body is not a machine, and you can't predict how it will lose weight. When you start a new weight-loss plan, you'll probably see a fast drop in your scale numbers. But then you may go several days or a week with no change at all. When this happens, it's easy to get upset and assume you're seeing a plateau. But just when you're ready to give up on your plan, your weight will drop three pounds overnight.
you've stayed at the same number for three or four days, don't assume you've stopped losing. A true weight-loss plateau lasts a lot longer than this. If several weeks go by without any changes in your scale number, then you can probably assume you're experiencing a plateau.
To determine whether you've hit an actual plateau or you're simply seeing a temporary slowdown, track your weight on a spreadsheet or chart so you can observe the changes over time. If possible, put your weight chart up on a wall, then step back so you can get a more accurate view. In most cases, you'll realize your weight is still following a downward trend, even if it has stayed the same for a couple of weeks.
Permanent changes to your weight don't happen quickly. In fact, sometimes your body will take several weeks to translate your efforts into actual changes in your fat stores. Research shows that in many cases, faithful dieters experience a brief plateau right before the scale shows a significant drop.
Don't let a period of slower weight loss pull you off track. Instead, stay patient, keep following your healthy eating and exercise plan, and trust that a change in your scale number is right around the corner.
I shall continue to track my weight over time -
What will you do differently as a result of reading this chapter? Keep doing what I'm doing eve n though the weight loss is slow.

Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
www.tops.org
Central time


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
2/23/17 2:24 A

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You're welcome! I've had so much benefit from these books - I'm so happy to be able to play my part in enabling other people to discover how much they can change if they are willing to do this work - what I love about Linda Spangle is how REAL she is - we can all relate to something; and she's gentle in her suggestions.
emoticon

SKIRUNNER1 Posts: 2,545
2/22/17 7:00 P

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Another gem of a chapter- what else can I say? Like others, I am SO GLAD I decided to read this book. Thanks, Rawcookie! emoticon



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DI_NAMIC's Photo DI_NAMIC Posts: 5,739
2/22/17 4:40 P

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Very useful couple of chapters, which have certainly helped me take a longer view!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
Willing on the 'Wonderful Watermelons'.

'Defeat is a temporary condition. Giving up is what makes it permanent.'



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MAWMAW101's Photo MAWMAW101 Posts: 15,245
2/22/17 1:11 P

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The part of this chapter about a plateau half way on the journey is very true for me.
After working the Linda Spangle lessons I have been able to see the Scale going downward again.


Phyllis ~~
Indiana - Eastern Time


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TWEETYX2's Photo TWEETYX2 Posts: 2,071
2/22/17 12:52 P

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I will say this again. I am so glad that I decided to go through this book.

I will say that I do know quite a bit about plateaus since I had been on one for years but once I started evaluating why through the lens that Ms. Spangle provided I have gained quite a bit of insights regarding it.

I feel that armed with this insight I can break through a plateau a lot easier and it won't be any longer than 2 weeks at most.

These past couple of chapters are like a breathe of fresh air to the diet weary, like myself. I am coming away with a better outlook on why and how all of this works. 30 days before you body registers all that hard work. Now this.

This was a great chapter!


Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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AURA18's Photo AURA18 Posts: 12,679
2/20/17 9:02 P

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FWTS - Chapter 22 - How to Recognize a Plateau
Linda says, "research shows that in many cases, faithful dieters experience a brief plateau right before the scale shows a significant drop."

I have not experienced an actual plateau that lasts weeks. Usually several days of temporary slowdowns due to lack of sleep, stress and not following nutrition and fitness plan.

Staying on plan, tracking, increasing fluids, quality sleep, moving muscles and relieving stress with relaxation techniques will give better results.

Edited by: AURA18 at: 11/18/2020 (00:25)
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AURA18's Photo AURA18 Posts: 12,679
9/28/16 4:37 P

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emoticon

Edited by: AURA18 at: 2/20/2017 (21:05)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
9/28/16 4:31 A

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My weight has been going down about 1lb a month for the past few months and seems to be hovering around the same number now. However, I am not over-weight, and I think this makes a difference as there's not much to lose (I still have plenty of fat on me!).

But I do relate to the feelings of being a bit disheartened to see the number 'stuck'. I have a line-graph to see where I've come from, and my current weight is above the expected downward line. BUT! BUT! I am still maintaining my weight at around 115/116lbs from a previous 124lbs. (It's more meaningful for me to think of this in UK terms: I was almost 9 stone, but I've maintained my weight below 8 and a half stone!) To keep my weight between 8 stone (112lbs) and 8 1/2 stone (119lbs) is 'good enough' for now!

I also note what Linda says about food intake 'creeping up'. If I stop using my 9" plate, then my portion-sizes get larger! I noticed this last night when I prepared myself a dish of cauliflower cheese, steamed potatoes, peas & carrots. When I served it up on my 9" plate, I could only fit 3/4 of it on the plate. If I'd used my regular dinner plate, I'd probably have eaten it all!

That left-over portion will be today's lunch - with some salad on the side.

GOCALGAL's Photo GOCALGAL Posts: 5,573
5/2/16 7:02 P

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I've experienced many plateaus. Some were from stress, others from not tracking and paying close enough attention to what i was eating.

emoticon Ladies, I am admiring all of your positive attitudes, healthy eating and that you don't let plateaus or anything else stop you! emoticon

Edited by: GOCALGAL at: 5/2/2016 (19:04)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

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AURA18's Photo AURA18 Posts: 12,679
5/2/16 1:24 P

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Chapter 22 - How to Recognize a Plateau
Since I started my diet and exercise program 1.28.16 I had a few plateaus lasting more than two weeks. I can do the Spark Coach program for healthy habit reminders : tracking, drinking more water, water filled vegs and move muscles - it works!

Edited by: AURA18 at: 11/16/2020 (18:11)
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MAWMAW101's Photo MAWMAW101 Posts: 15,245
5/2/16 8:11 A

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This chapter lists times when it is common to hit a plateau.
Unfortunately I think most of us have a tendency to give up too easily so the idea of using a spreadsheet to look at trends makes sense.
For me it is important to sometimes recheck the amounts I'm eating which tend to increase when I'm in a hurry and not spending time planning well.
I also need to remember how normal plateaus are and not give up!


Phyllis ~~
Indiana - Eastern Time


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MKBWNSUGAR's Photo MKBWNSUGAR Posts: 13,623
12/7/14 10:04 P

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In your notebook, list 2 or 3 things that you learned from this chapter. A plateau last a week or more, and weight slows down at the halfway point of weight loss.

What are some ways you can relate to the clients or examples in this chapter? n/a

What will you do differently as a result of reading this chapter? Keep doing what I'm doing eve n though the weight loss is slow.


Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
12/7/14 3:02 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

If you're weight stays the same for more than a week, you have probably hit a plateau.

1) you may or may not have unconsciously altered your food intake or exercise routine
2) after 5-6 weeks, your body will adapt to the plan created and cause a brief slowdown
3) stress, illness, injury, etc. are reasons for the body holding "onto weight until it feels safer."

Our bodies seem to know when you are at the halfway point to your goal loss. Then it can stall completely. Stay focused and stick with your plan says Spangle.

"Weight loss is Not a straight line. You can easily get upset seeing no loss when you know you have done all the right things, but wait it out because before you know it, "your weight will suddently drop three pounds overnight."

Several weeks wihtout weight loss is generally indicative of a plateau. "Faithful dieters experience a brief plateau right before the scale shows a significant drop."

emoticon What are some ways you can relate to the clients or examples in this chapter?

N/A

emoticon What will you do differently as a result of reading this chapter?

Be patient.

cheers,
barbara

Congrats on the 100 pounds lost...A M A Z I N G!

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 24,490
12/3/14 11:12 A

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Great post there Susan xxxx emoticon on saying goodbye to your 100th lb! I like your Xmas things too - so I'm copying you ;)

Friends with the Scale - Chapter 22 - How to Recognize a Plateau

I'm finding I have some resistance to continuing with this book as I'm not actively trying to lose weight at the moment - but I shall work on through the chapters as it's 'education' isn't it?! After Xmas I shall step up my pace to get down another 3lbs or so.

emoticon Things I learned from this chapter: Researchers are not sure why weight loss slows down. The body appears to plateau around the half-way point - no-one knows why. (The body's wisdom perhaps! - must be stressful for the body to lose weight continually?)

emoticon What are some ways you can relate to the clients or examples in this chapter? I can't relate to any of the examples or clients in this chapter.

emoticon What will you do differently as a result of reading this chapter? I shall continue to track my weight over time - and I am going to aim to lose 3lbs at a time - then maintain that loss for a month or so before going for the next 3lbs. I want a permanent life-style change, not just to reach my goal weight - this has to be a sustainable life-style for me - that's my goal - behavioural change.

CD13384562 Posts: 7,356
12/3/14 7:02 A

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emoticon If your weight stays the same for more than a week or two (presuming you have stayed on plan), it might be a plateau.

emoticon Or the weather may have changed, or you had to cut your exercise time, almost any small change can affect your body and cause you to temporarily lose weight more slowly.

emoticon Considering I am dealing with a BIG change, it is no surprise that my weight loss has slowed down a lot during the last 6 weeks. I am also just a little bit past the halfway point that Linda talks about in this chapter.

emoticon Weight loss is not a straight line.

emoticon The main thing I am doing differently is my little sticker chart on the refrigerator door. I put one sticker on for exercise each day, and one for eating on plan. If I see the chart filling up with stickers, I know I am doing what I need for my health no matter how slowly the scale is moving.

emoticon and as of this morning, I have lost my 100th pound! emoticon



CD13384562 Posts: 7,356
9/15/14 1:38 P

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emoticon In your notebook, list 2 or 3 things that you learned from this chapter.

emoticon What are some ways you can relate to the clients or examples in this chapter?

emoticon What will you do differently as a result of reading this chapter?

emoticon Link to Chapter 21
www.sparkpeople.com/myspark/team_mes
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emoticon Link to Chapter 23
www.sparkpeople.com/myspark/team_mes
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Edited by: CD13384562 at: 11/13/2014 (06:13)
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