Plateaus occur when you stay at a stable weight and are not losing anything for a period of time. As frustrating as plateaus are, they will happen at some point. Plateaus are either a result of not implementing a healthy lifestyle or it happens after subsequent weeks of dramatic weight loss. Wherever you are in your journey, don’t become disillusioned with your weight loss tool. It does work. Some things to try when you find yourself in a rut:
· Use the plateau as a challenge to ramp up and/or change your workouts.
After a while of doing the same workouts, your muscles get used to the routine and become very efficient at doing the task at hand. To keep your muscles guessing, and get the ultimate calorie burn, vary your physical activity.
· Look closely at your eating habits.
o Keeping a food journal is always recommended, but even more so during a plateau. The journal will help you discover any eating patterns that may be causing your weight to stall.
o Try planning your meals out ahead of time and make sure your weekly shopping list has everything you’ll need. The more times you head into the grocery store, the more times you may tempted to pick up food items you really don’t need to have.
o Reduce the amount of times you eat out.
· Get in adequate protein.
o Sleeve and RNY patients need at least 60 to 80 grams daily.
o BPD/DS patients need at least 100 grams daily.
· Avoid alcohol.
We need to fill our bodies up with proper nutrition and alcohol is just empty calories. As a reminder, alcohol is absorbed much quicker in a bariatric patient which can lead to rapid intoxication or worse.
· Visit your surgeon, nurse practitioner or dietician for help.
Your bariatric team is a great resource; they can go over your food journal and exercise routine, check your routine lab values and help you get moving back in the right direction.
· Find a bariatric buddy and/or join a weight loss support group.
Having an accountability partner or support group is great for gathering ideas to try, sharing your own journey and just connecting with others who fully understand what you are going thru.
You can join our monthly online support groups here.
· Manage stress and get enough sleep.
Stress often causes your weight loss to stall. When one is stressed, they will often times revert to eating comfort foods. Stress also increases your body’s production of cortisol which is the hormone that regulates metabolism as well as the immune response. Getting enough sleep does wonders for the metabolism so make sure you’re getting enough.
As always, please call our office at 785-270-7344 if you have any questions or concerns. We are here to help you be your best self!
SUPER EASY ROTISSERIE CHICKEN MEAL PREP
(Yields: 4 servings)
o 1 Rotisserie Chicken
o 2 cups broccoli, chopped (use pre-cut)
First, place all of your raw vegetables in a microwave safe container and add 1/3 cup of water. Cover with a microwave safe lid and cook for 4-5 minutes.
While the vegetables are steaming, begin removing the chicken from the bone. Weight out between 3-4 ounces of chicken in each meal prep container.
Once the vegetables are done, add 1/3 cup of veggies to each meal prep container. Cover with a lid and place in the refrigerator until ready to use.
Calories: 206 Total Fat: 10.8g
Carbs: 2.9g Protein: 25.1g
Now you have a few days of lunches or dinners ready to grab and go!! You can serve as is or add a salad instead of a steamed vegetable. If you have started to add carbs into your diet then you could add a sweet potato on the side or cooked quinoa.