Why have I hit a wall? I'm thinking of quitting. HELP!
Long story short: I am 48 years old and 5'8". 2 years ago I weighed close to 250 lbs. After exercise and watching what I ate, over the course of a few months I got my weight down to 195.
I fell off the exercise (and good eating) wagon over the spring and realized I had gone back up to 210 lbs. That's when I started slow carb.
Over the first 2 weeks, I got back down to 195. However, over the past 4 weeks, I have only managed to lose 2.5 more pounds (last week I lost 1/2 a pound).
I am okay with slow carbing, but it's frankly just too much effort for 1/2 a pound a week. My goal is to eventually get down to about 150, but at 1/2 a pound a week, it's going to take forever.
I haven't done any measurements except weight, but I have taken photos and I don't look or feel much different since the first 2 weeks when I lost the 10 lbs.
I haven't been doing anything different except that because I've been frustrated, I gave up Splenda last week (as well as adding 2 slices of bacon at breakfast because I thought maybe I wasn't getting enough protein then).
I always eat breakfast within 30 minutes of waking, and I don't think I'm eating anything bad — when other people post their diets here, I can pretty much pick out their mistakes right away. I think I drink plenty of water.
Here's my typical menu:
Breakfast: 9 a.m.
• Spinach-stuffed omelet made of 1/3-cup egg whites, 1 egg & spinach, cooked in 1/2-tsp. butter
• 1/2-can no-salt black or pinto beans w/salsa
• 2 slices low-salt, no-sugar bacon (just added this week)
• Coffee with cinnamon, sugar-free almond milk
Lunch: 1 p.m.
• Chipotle burrito bowl w/double black beans, fajita veggies, mild salsa, lettuce (sometimes guacamole)
• Homemade burrito bowl with 1/2-can no-salt black or pinto beans, salsa, spinach and either 1 chicken breast or 2 chicken thighs
• Water or unsweetened iced tea
Dinner: 7 p.m.
• Whatever fish, chicken or meat we're having, usually grilled (plain)
• Veggies — either green beans, peas, cauliflower or broccoli
• 1/2-can no-salt black or pinto beans w/salsa
So, here are my questions:
1. Would exercise help? I miss it.
2. Do you see any obvious mistakes I'm missing?
3. I go nuts on baked goods and sweets (ice cream, etc.) on cheat days. But I've been doing that all along.
4. Why have I hit a wall?
Thanks for any suggestions.
The Best Answer
I hope I can help you. I've hit a stalling(not quite a total dead stop yet, as I lost .6 lbs last week and before that 1.8 lbs) just doing something about it now as I still want to stay on this diet and not quit!
Anyway, I've been on the SCD for 10 weeks(this Saturday) with my husband. I've lost 23.6 lbs and 15". My husband has lost 19.2 lbs and 11.25". We are 5'2" and 5'7" and are 42 and 46 respectively.
It's tougher for those of us in the 40s cause of the whole slower metabolism...but I'll have to say this: "It works!" The cool thing about this program is that it is NOT "set in stone" I find it cool to have to tweak it like a experiment to see what works or doesn't work.
I've had to tweak my diet this week after being on the same meals for the past 7 weeks.
Lessee 1 egg white is 6g of protein, I have 2 egg whites(poached) everyday, so that's 12g. I'm not sure how much protein is in a 1/3 cup of egg whites + 1 egg. How much spinach are you eating? Also, 1/2 can is probably close to a cup of beans which is like quite a bit IMHO. Lessening that to like 1/2 cup would be my suggestion. Still a good amount of beans.
Um, lessee. Calculate the protein you are getting and then see if you are getting that 30g of protein..count everything. Perhaps have turkey bacon instead of regular pork bacon, but then again I have Canadian Bacon, so, that's just a suggestion.
Black Beans are shown to spike insulin, a fat storing hormone, and while you want to still have carbs, the sugar in black beans is more than say pinto beans or the others. Maybe not going DOUBLE beans, but like one of their spoonfuls would be enough.
As far as dinner, we have about the same dinner. I've since cut peas out of the dinner because of the sugar content(I love peas too!) And stuck to broccoli and whole green beans. I also heard carrots are a slight no-no, so, I've avoided those too. I may have a few from time to time, but nothing significant.
Also, I've learned on here that you really don't need beans at your dinner meal cause you don't need carbs at night and your metabolism slows then, so having slow digesting carbs in the evening can be avoided by just not having any beans for dinner. UP your veggies though if you feel hungry.
Anyway, those are my suggestions! Keep it up! And keep us updated on whether my suggestions worked for you or not! You are doing great!
I've really toned down my cheat days, and it's for two reasons. First, I really feel crummy when I have a lot of sweets or breads on cheat days....headache, nausea, bloating, fatigue, general blechy-ness. Second, my initial cheat day spikes were in the range of up to 5 lbs and it took the remainder of the week or more to get back down, so it was too many "steps backward" at once for me. My cheat day increases now are more in the 2 lb range; much less upsetting! I was pleased that yesterday (a cheat day), I was a lot more energetic and felt really good, and it is because I "overdid" on nuts, tortilla chips and cheese rather than sugary things. I'm wondering if toning down the sweets a bit might help you also.
It looks like you have your regime together and you've got some great advice from 4HPs above!
I would advise cutting out butter - it's dairy and calorie - rich (mainly because it's dairy). I know it may be on the approved list but personally I never use it and I only started to lose less than 2 pounds a week after 4 months had elapsed!
Get out your measuring tape!! Weight will drive you insane, if you are on facebook check out the latest article that tim posted on the deception that measuring weight only can cause.
Exercise - yes. Do whatever you want to do in the gym - whatever gives you that extra motivation to keep going. Same with cardio!
When you say 'too much effort', do you mean that you are hungry and/or craving all the time or cooking the meals is getting you down?
Hang in there, it looks like there is lots of great advice here. I'm in my 40's too. I've done a lot of tweaking and agree about the legumes. I haven't had luck cutting them out completely but keep them at a minimum. I also like the quick cooking lentils type. I recently started using dry sprouted mung beans and they taste like a grain. I try to fill myself up with healthy protein sources and good fats but I can't handle too much fat, no matter how good. I am coming to realize that so many of us are so very different, it's interesting to see what works for some and not others. I do better with fish than with animal meat but I love both. I also do better using olive oil rather than butter. I can't use much coconut oil as other can, or I get really sick. I seem to do better eating fresh veggies and cooked but I mix it up. Sauerkraut seems to work well for me too. If you haven't tried the ice packs/cold showers, give that a go. I use a protein shake for my 30grams/30 min. I tried regular food and didn't find a difference so I stick with that because it's easy and I enjoy it. If you aren't doing the kettlebell swing, I highly recommend that and walking 30 min a day. I do the PAGG but there are mix results among 4HB/slow carbers but it could be due to the source and/or how it is used. Good luck, don't quit!
p.s. I started to tone down cheat day and mostly eat more slow carb allowed foods (huge amounts of almonds because I love them!), as well as sweet potatoes, fruit and high cocoa content chocolate & beer. I feel SO much better and am less bloated.
I don't see a great deal wring with the diet other than I'd like to see a 4th meal in there, I wake at 7:30 eat at 8,12,4,8 and sleep at 11
Are you drinking enough water? try and do at least 3 litres a day for a week and see if it helps. I find using 3 1L bottles ensures I don't screw this up
Yes exercise should help, try 2-3 sessions a week
I go crazy on cheat days so I'd stick with waht you're doing, maybe taking in some tips from the damage control section of the book
Akane really addressed your question super well already but one thing that really stands out to me is that you may want to consider trying two small things and recording what happens:
1) Change the kind of beans you use to Lentils.
2) Reduce the amount of beans you use at meals. Try 1/3 of a can or a 1/4 of a can instead and see what happens. If that totally freaks you out then have your 1/2 can at breakfast and experiment with reducing lunch and dinner portions to the 1/3 or 1/4
Drinkdrop also addresses some good stuff.
-Drink more water. I usually drink between 3-5 litres a day sometimes more.
-Technically we are supposed to have 4 meals per day.
In addition to all of that good stuff, I would like to say kudos to you for cutting out the Splenda, it is a big no no and really doesn't help our cause at all. As a previous Splenda Whore I agree that this is a sad, but true story Your body may just need a moment (a week or two) to adjust to not being plied with all the chemically goodness that is Splenda too, so as hard as it is choose some small changes, incorporate them and try to be patient. You are on the right path!
Keep us posted.