Bring in Reinforcements! September 30, 2009

Current Goal: 1) I will work out with the FIRM Monday through Saturday, 2) Find out which GRE test corresponds with Monica’s and sign up, 3) Discuss ‘me’ time with my Dad, 4) Work harder on catching my negative self and change it to a positive inner conversation.

Current Struggle: I have hit my first plateau and it is really doing in my previous conditioning/reinforcement behavior.

Current Weight: 162.8 (up 1.4 pounds from previous Julie weigh-in.)

Current Mood: Determined to stay on track in this down-hill slide!  

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Let me clarify my ‘current struggle’ statement.  Operant conditioning is the use of consequences to modify the occurrence and form of behavior.  In my circumstances, to lose weight, be healthy and energetic, requires I plan healthy meals and snacks, exercise (cardio, strenght training and flexibilty training) and above all be consistent with both of these.  In operant conditioning, reinforcement occurs when an event following a response causes an increase in the probability of that response occurring in the future.  My reinforcement was in the form of loosing weight and feeling healthy and energetic.  However, now I am at a plateau that quite honestly is killing my motivation!  Help!?  I spoke with Julie about it and we decided to ‘tweek’ my diet, but be careful not to drop lower than 1400 calories a day with the exercise I am doing.  Okay, I did that.  It has been 2 weeks and 3 days (but who’s counting) and I have actually gained weight!  According to my scale I now weigh 164 pounds.  Talk about killing my ‘get-up-and-go’ attitude : (  This is especially bad timing since my High School Reunion is Saturday (10/03).

So, I did what I always do when I have questions.  I research and read.  I googled ‘weight loss plateau’.  Whoa, I got 319,000 results and suddenly I don’t feel so ‘alone’ in my delimma.  Perk number 1 in doing research.  One hit in particular caught my eye, mainly because it was titled, “5 Ways to Break a Weight Loss Plateau.”  Perk number 2 in doing research.  Here they are, which is perk number 3 in doing research; maybe, I can help someone else who has this delimma.

The best single word of advice is to make a change.  What changes can you make?

 1. Zig-Zag Calorie Intake
Zig-zagging, or calorie cycling is the process of varying daily calorie intake, while maintaining the same weekly intake. Instead of consuming (for example) precisely 1800 calories each day – you can mix it up. Eat 1500 calories one day, and 2100 calories the next. This can be as simple as halving then doubling a portion size, or adding a post-workout shake into the plan. Just keep your body guessing.

2. Strength Training
If you are not doing this as part of your program or lifestyle, then it’s time to start. Working your muscles will help to strengthen bone tissue, increase lean mass, and ultimately boost metabolic rate. 

3. Change Your Exercise Routine
So you go walking a lot? Then try jogging, or swimming, or cycling — anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise (such as HIIT).  HIIT is High Intensity Interval Training, which is a form of cardio.  It involves intervals of varying intensities, with some of those intensitites quite high.  A typical HIIT routine will involve some bursts of ‘all-out’ training followed by periods oflower intensity that allow for active recovery even though you haven’t completely stopped exercising.  For example, on a treadmill, you might do a minute at 5 miles per hour (mph), then a minute at 6 mph, a minute at 7 mph, a minute at 8 mph, then you drop back down to 5 mph and repeat.  This is a popular method, but interval training can be as simple as doing an all-out sprint, jogging until your heart rate reaches a certain level, and then sprinting once again. 

4. Alter Macro-nutrient Intake
Although it sounds complicated, once again, the idea is to change what you are eating.  If you are eating a moderate diet that is higher in carbs – try eating less carbs and more protein.  There is no need to get super-technical over the whole thing.  If you have a carbohydrate snack every day at morning tea time – change it to a protein snack.  Whatever you are doing consistently – try mixing it up a bit. 

5. Change Meal Frequency
If you are eating three square meals a day – start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is an old and common style of eating – once again, you are trying to boost your metabolic rate.                                                                       

So, my dear reader, you might be like me and you’re thinking, but I know all that.  I have tweeked my eating.  I have added strength training.  I eat 3 mini meals and 2 snacks per day.  What else is there?  The article states that quite simply some of us seem to have more adaptive bodies than others.  So, what is the answer?  Chill out and back off…do not become obsessed.  Give your body and mind a break.  Every person is unique, and we must learn how our individual body responds – and how to work with that.

My 2 cents is this:  Don’t underestimate the damage ‘stress’ can do to you.  Stress can make you ‘toss in the towel’ or give up.  This can totally sabotage all of your previous hard work…not to mention the results you have gained so far.  So, calm down, do some yoga and don’t stress over the scale.  If you weigh yourself everyday, cut it down to once a week.  If that’s still stressful, weigh in twice a month.  The less you look at the number on the scale, the less you’ll think about your plateau.  Don’t forget to get seven to eight hours of sleep per night.  Sleep allows the body to rest and rejuvenate.  If you’re not getting enough sleep, the body doesn’t get the proper recovery time and this can hinder weight loss.  Last, don’t freak out (remember slow deep breaths, in through your nose-out through your mouth-that’s good)…be patient with the process and don’t beat yourself up if the scale doesn’t move.  Just be happy with the progress you’ve already made.  Yea, Me!  Be happy that you’re exercising and eating healthy.  Yea, Me!  The rest will come in time!  : )  Thanks Bunches for the reminder, Bridgette!

Resources: 

http://en.wikipedia.org/wiki/Operant_conditioning

http://en.wikipedia.org/wiki/Reinforcement

http://www.diet-blog.com/archives/2006/02/27/5_ways_to_break_a_weight_loss_plateau.php

http://wwwnaturalphysiques.com/faq/525.html

Yes, I admit I am a total geek : }