I can tell you a quick way I cook my tilapia.  I put it in a small saucepan with about 1/2 cup water, 1t butter and ms dash seasoning.  Cover and cook on med heat. DON"T OVERCOOK. Keep checking it and eventually you'll get it down.

Step back ... take a deep breath ..... relax ... you're doing great!!!

One of the things you should have learned is that lap is generally a slower process for losing weight than those who had RNY. 



A "plateau" is two weeks w/out a change.

If you're really concerned about being at a plateau - Two (okay 4) ugly words:  Food Diary / Exercise Diary

Studies have shown that photos of your food actually work better as reminders than writing things down.  People tend to lie (as much as 96%) about what they write in the diary.  Look for places where calories may hide (dressings, spreads, sauces, croutons and condiments. Do you taste while cooking?)

Measuring and weighing foods work for me.  I have a scale, and 'little bowls' some w/ lids [things that you'd use to take Cheerios or such for a baby -- First Starts or something similar] that are 3 oz and 4.5 oz.  When using those, I'm less likely to get a HUGE portion.


The second Thursday of each month, I have a meeting.  We always meet at a restaurant. Through this process I've been AMAZED at the portions.  Things that I would have eaten w/out a second thought -- and probably even had a dessert after it -- are now 2-3 meals.  At the most recent meeting (4/9), I ordered from the "Senior Menu" because it was a 'smaller portion'. I was served a piece of grilled chicken that was easily 2, if not 3 meals. The chicken took up 1/4 of the platter, with the rest of the platter heaping with fries. It nearly blew my mind that this was the SMALLER portion.

I looked at the chicken -- evaluated it really -- and cut out a piece the size of the deck of cards from the best looking section -- had the most lemon-pepper, grilling, etc.  The rest, I was going to box, but one of the other 2 had to leave early and he picked up the check. As a result, our
waitress never came back, so I left it. For the record, I never touched the fries.

I've read that you should 'zig zag' your diet.  If you're eating 1500 calories a day, eat 1200 some days, 1800 on others ... Just so your average for the week is still 1500 -- I know not many of us are eating even THAT much again yet, but it's an easy example.  They also say that if you've been "strict" to 'shake it up' ... Relax for a week or so. Give your body time to get used to the 'new' food/fat, then cut back again.  Pre-op, this is what I was doing. I lost 11 pounds that month.  It works! =-)

This goes w/ training, too --- shake it up.  Don't always do the same thing. If you're running all the time, try some weight lifting, yoga, etc. Once you get used to a routine -- CHANGE IT!



Here's some other reasons you could be plateauing:

1. You Are Dehydrated- Make sure you drink enough water each day to hydrate your body mass! Adequate hydration will help boost your metabolism. One way to make your cells more isotonic (absorb and eliminate water efficiently) is to drink some coconu****er along with your daily water requirement. And, if any of your liquid is caffienated (coffee, tea, soda), you don't count that in your total.  [Is that cup of coffee really worth it?!]

2. You Are Eating Too Little Or Skipping Breakfast- Calorie restriction and portion control are important; but when taken too an extreme it can physiologically backfire. Very low carbohydrate levels (under 20g carbs a day) along with skipping meals (especially breakfast) can raise adrenaline and cortisol. When these stress hormones are high the body becomes resistant to losing body fat. Along with elevated cortisol, irregular eating will slow down the metabolism.

3. You Are Not Eating Enough Of The Right Fats- Omega 3 fats are found in fish and flax seeds. Omega 6 fats are found in vegetable oils, Borage Oil, and Evening Primrose Oil. The typical American consumes a 20:1 ratio in favor of Omega 6 vegetable oils. Often an Omega 6 fat, such as soybean bean oil, is heated and turned into a trans-fat. Omega 6 oils are heated (hydrogenated) in order to fry food and preserve the shelf life of food. To improve weight loss, eliminate vegetable oils/trans-fats. Strive for a 1:1 ratio of healthy Omega 3 (fish oil, flax seeds) to a healthy Omega 6 (Borage Oil, Evening Primrose Oil).  Omega 3 fats are a lot of the premise of the Greek/Mediterranian Diet.

4. You Are Intolerant To Certain Foods- Wheat gluten and dairy are the biggest offenders. If people avoid gluten and/or dairy products their water weight often disappears. Those stubborn 5-10 pounds are lost and they feel less bloated.

5. You Are Not Getting Enough Sleep- Sleep is one of the most important, yet overlooked factors, for weight loss and weight maintenance. Lack of sleep raises cortisol levels. High cortisol levels send a message to the body to store more fat around the middle. Also, when we continually miss out on deep, restful sleep the body is unable to maintain an adequate level of serotonin. Low levels of serotonin are connected to sugar cravings, carbohydrate cravings, and binge eating. Finally, the pituitary gland requires deep sleep in order to produce growth hormone. Growth hormone assists with muscle growth and fat loss.

6. Enhanced Physical Condition - As you get into better shape, your body is more efficient and it costs fewer calories to operate. Improved health means a lower resting metabolic rate and fewer calories are burned during normal daily activities. Part of this is because your cardio-pulmonary system is more efficient now and you have a lower resting heart rate. Congratulations! You're officially in shape and healthy. Focus on that and feel good about yourself. Try new activities.

7. You Are Not Eating Enough Meals - If you eat 3 meals, try 5. If you eat 5, try 7. This doesn't mean increase your food intake, just spread it out. Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you shouldn't go more than three or four hours without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. Instead of going for a second serving, stick to one plate and then eat a small snack two hours later.  And, eat BEFORE you get hungry -- hunger indicates blood sugar levels going down, which makes you crave simple sugars.






Gee, you'd think that I'd be one hot mama knowing all of this stuff .... I *knew* part of it, but I have learned a lot over the past year and a half. ;)


<*HUGS*>

Ida

    YOU GO GIRL!!!!

That's right...I went shopping with a friend and tried on a pair of jeans in a size 16 just to see and they FIT! Just in case it was a fluke I tried on 2 more pair of 16's in other stores and they fit too! WOO HOO! I have gone form a 22 to a 16 in 2 months! I could just cry.

Normal normal normal.... and so frustrating!!!