Weight Loss Wednesdays – Weeks 11 & 12

This is my weight loss journey to lose 80 pounds through a lifestyle change. It’s not a diet, it is eating healthy. It is a life style change!

I hit a stall on Weeks 11 and 12. I am still down 13.2 pounds. It’s most likely my metabolism plateauing. It happens and I am not worried about it.

When you first start to lose weight in the beginning, it tends to be much faster. When you cut calories and the sugar, the body will get the energy by releasing stored glycogen. It’s a type of carbohydrate found in the muscles. Glycogen is partly made of water. You have heard this before “you are losing water weight”. It’s true because glycogen is made up of water. Therefore, weight loss is mostly water.

It’s also a know fact that muscle weighs more. When you hit a plateau, it could also be that while exercising you are building muscles. Therefore, you are not showing a weight loss. Sometimes the scale may even reflect a gain. That’s why taking your measurements are so important to help you not get discourage.

This week, I have been doing some reassessment of what I am eating and how much. I have changed up a few things so that my body is not getting use to the same food and exercise routines.

Disclosure: Some of the links in this post are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. The opinions here are my own.

Change Up things

1. Change exercise routine – added more free weights into my exercise program. The more muscle you build, the more calories you can burn. This means that you can shed more body fat too. Your body gets use to the same routines. I am a creature of habit. By changing things up, I read it will help the rev the metabolism up and not slow down. I guess it’s like tricking it.
2. Increase my lean proteins – with the increased exercising and weigh training four times a week (upper body – Monday & Wednesday; lower body – Tuesdays & Thursdays). I was not eating enough protein to fuel my body. I added a protein shake as a late night snack. I also increased the grams of lean meats eaten with my meals.
3. Rest – It is extremely important to take recovery days. Fridays and Sundays are two full days of rest from exercising. These days are going to be my recovery days.
4. Sleep – I am still going to bed at different times. This habit is not good. It has to be broken. I am working towards going to bed at the same time every night. It is a work in progress.
5. Increase Water – I have been drink 64 oz of water. As I become more active, I need to increase the water to 96 oz (three of the Bubba Envy Mug 48 oz). Symptoms of dehydration are similar to symptoms of hunger. I have been feeling more hungry as well as thirsty.
6. Fruits – I will have a small apple two or three times a week and berries the rest of the week. I am watching not eating too much sugary fruit right now (bananas, grapes, Cantaloupe, etc.).

WEEK 11 & 12 – SUCCESSES

• Still down 13.2 pounds
• Drinking more water
• Working out 5 days a week with 2 recovery days
• Increased protein intake and feeling less hungry

WEEK 11 & 12 – PITFALLS

• Knees still hurts
• Left shoulder hurts (no recent injury), being careful not to injure it.
• Sleep issues again, up twice for 24 hours
• Not going to bed at the same time
• Getting on the scale everyday – I know it’s a no no!

HEALTHY CORNER

Brussel Sprouts

Brussels sprouts are high in fiber, vitamins, antioxidants and minerals. They also have added value of potentially reducing the risk of cancer, decrease inflammation and improve blood sugar control.

Not everyone loves Brussel Sprouts. Honestly, I did not like them until a few years ago. I found a way to season them that was easy and taste delicious.

I buy them in a bag frozen or fresh. My simple seasoning recipe is below:

Instructions

• Preheat the oven to 375 degrees.
• Grab a gallon Ziplock Freezer Bag and place the Brussel Sprouts in it.
• Pour 1 tablespoon of extra Virgin Olive Oil into the Ziplock Freezer Bag.
• Add 1 teaspoon of Montreal Steak Seasoning.
• Add 1 teaspoon of Italian Seasoning.
• Shake the bag or use your hand to squeeze the bag to mix the contents. You want the Brussel Sprouts coated with the oil and seasoning.
• Pour out onto a metal baking sheet.
• Bake for 15 minutes or until tender.
• Usually, I will split the batch into two servings.

If you missed a week of Weight Loss Wednesdays, you can click on the links below:

Links: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10

Thank you for following along and stopping by the blog today. Please share your journey along in the comments. Hope you have an amazing day, friend.