Weigh In Wednesday – Breaking The Barrier

    

     About a year before being officially diagnosed with Thyroid Cancer I gained 50 lbs. in a single 12 month period. I haven’t seen a number below 170 lbs. on the scales since 1996. I have weighed as much as 232 lbs and have lost and gained weight at different points along the way.  I have done low carb diets, prescription diet medication, extreme exercise, and all sorts of “fad” or fanatical approaches. I have gone from 183 to 172, from 195 to 178, from 200 to 183. Now with the balanced approach to dieting and exercise, treated as permanant lifestyle changes, not only have I kept off over 50 lbs. for more than a year’s time, I am proud to report that I am under 170 lbs and never going back! Today’s weight 169.8. Yay!

Me, finally under 170!

I got to add the 170 lb "Virtual Me" to my chart! Another goal reached. Yay me!

         Why was 170 lbs. a “barrier” for me? I’m sure there could be several reasons, including not working closely enough with my doctor to keep the thyroid levels adjusted as the weight changed. I also began to emotionally see the number as the unbreakable boundry. In addition, I was using approaches that were too full of rules and frustration to keep observing for the long term. Don’t let your “barriers” be road blocks. Remember, slow and steady wins the race.

     Are you dealing with a barrier that doesn’t seem to budge? Check out this article from Runner’s World for ways to break through.

 

Runner’s Weight Loss Tip

Breaking Down Weight-Loss Barriers

That pesky number on the scale not budging yet? You may have encountered a few roadblocks. Here’s how to get around them and back on the path to weight loss.

By Nicole Falcone Image by Mitch Mandel From the April 2009 issue of Runner’s World

Roadblock: You’re not catching enough ZZZs

Research has linked sleep loss to obesity and suggests that people who don’t get enough may weigh more. And a recent study in the American Journal of Clinical Nutrition found that people who get less sleep eat more snacks, especially high-carb ones. Without enough sleep, says Heather Gillespie, M.D., a sports-medicine physician at UCLA, your energy levels, immune system, and mood drop—the only thing up (besides you) will be your appetite. But that doesn’t mean you should cut out your morning runs to stay in bed. Routine is key for weight loss, says Lisa Dorfman, R.D., director of sports nutrition and performance at the University of Miami. Consider going to bed an hour earlier or try switching your workouts to later in the day.

Roadblock: You eat energy-dense foods

A hamburger is an energy-dense food—meaning it packs more calories than less dense foods, like vegetable soup and a turkey sandwich. Less dense foods have a higher water content than fats and carbs, explain researchers in a 2007 American Journal of Clinical Nutrition study, which found that people who lower their energy density lower their weight. A more recent study from the same journal found similar results: Those who eat a lot of energy-dense foods weigh more, have a higher intake of trans and saturated fat, and eat fewer fruits and vegetables.

Roadblock: You’re stuck in a color rut

Many runners get the majority of their calories from carbs all the time. “I call it the flu diet,” says Dorfman. “Everything is bland and white.” But research supports a colorful diet: A recent study published in the American Journal of Clinical Nutrition found that eating colorful berries twice a day for eight weeks helps lower blood pressure. “Eat at least five colors daily,” says Dorfman. “so that you can be assured you’re getting enough fiber and protein to help steady blood sugar and feel more satisfied after eating.”

Roadblock: You only run

Running 15 miles a week burns roughly 1,500 calories—but to lose a pound, you need to cut 3,500 calories a week. Bottom line? Running alone won’t cut it; if you want to lose weight more quickly, you need to adjust your calorie intake. In a study in the 2007 American Journal of Physiology, Endocrinology and Metabolism, researchers followed participants for a year and found that lean and overweight adults who restrict their calorie intake by an average of 300 calories a day lose nearly 25 percent of their body fat. People who just exercise but don’t eat fewer calories lose just over 22 percent. Both regimens worked, but your best bet is to combine the effort.

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