weight loss means they can start changing the rules of the plan

-

weight loss means they can start changing the rules of the plan

Week two is always an interesting one. Often, people start to freak out a little about what just happened and what is going to happen next. Week two can be a bit of a roller-coaster ride, both emotionally and organizationally. OMG, you haven’t been on the program long enough for it to feel like second nature and haven’t quite gotten the rhythm of it all down pat, but all you know is that it’s exciting! Also, you might be excited or afraid or even confused about how your body is reacting to the program. Have you lost enough weight? Lost too much weight? Finally coming out of your coffee and refined sugar withdrawals only to find you don’t even remember much of last week? Let’s take a collective deep breath and soldier on, letting the program tether us to continuity, consistency, and repair. The momentum will increase this next week, so don’t fight it or get too creative—just stick with the flow. People usually react to this scary feeling of increasing momentum in one of two ways: terrified the weight loss is going to stop if they restrict their portions or they double up on their servings thinking they can go rogue and experience the same weight loss.

A lot of my clients see significant weight loss in week one, and sometimes they are terrified that it’s going to stop. They think maybe it was just a fluke or sheer luck or not sustainable. They often react by cutting their portions. They pull back their protein servings to 3 ounces and their vegetable servings to ½ cup at dinner, eating nothing but protein and veggies in Phase 1, leaving out the critical grain. Or they skip their fruit at breakfast in Phase 3, thinking that less food will give them even more weight loss. This is exactly the wrong thing to do if you are trying to heat up your metabolism.

The other way they react is to say something like this to themselves, “Oh, my gosh, I’ve lost so much weight, this can’t be healthy, I better eat more.” Or, “Hey, if I can lose that much weight doing exactly what Haylie says, then I should be able to eat even more and it is okay if I don’t lose as much in the second week!” Then they go rogue and start cheating, adding carbs or fats in the wrong places and phases, until they slide back into their old habits.

Both of these dysfunctional strategies will stop weight loss in its tracks.

I had a client who had significant weight loss in her first week. She had been an angel and it had paid off big time. During week two, her food diary showed that she had pulled a lot of the grain servings out of her meal map in Phase 1, and left the avocado off her toast in Phase 3. She even skipped a 3:00 snack because she wasn’t hungry. She thought, “If I’m doing this well and I’m this full and this satisfied, just imagine what I could do if I took more food away!”She then decided to do four spin classes and an intense run in a span of five days. When we sat down together at the end of week two, she had only lost a pound and was feeling pretty ragged out. I couldn’t believe how easy it was for me to convince her to begin the whole program over—that’s right, we started from scratch! She went on to have a glorious, satisfied, successful four weeks and saw a lot more of her massage therapist and a lot less of her spin instructor.

Because my client had limited so much of the food and had increased her intense exercise, I was concerned that her starvation-mode hormones would be in full swing. If the body goes into starvation mode, that will increase stress hormones. And what do stress hormones do? They signal the body to store fat rather than burn it. So this week, be so gentle with yourself and be mindful of stress.

Stress is definitely a factor in week two—this is exactly why I call it the OMG week! People get stressed about how much weight they lost, about whether their weight loss is fast enough or too fast. Or, they go in the opposite direction, wondering whether their excessive weight loss means they can start changing the rules of the plan.

تعليقات

إرسال تعليق

المشاركات الشائعة من هذه المدونة

Best Diet: YOUR DAILY MEAL MAP FOR WEEK ONE

-
صورة
Best Diet: YOUR DAILY MEAL MAP FOR WEEK ONE When my clients come into my office we create meal maps for the week so they know exactly what to eat at any given moment. This planning ahead makes the program a no-brainer and so easy to follow. I’ve created a meal map below for you. All the meals have already been filled out. You can switch meals within phases, or use some of these meals but not others. As long as you are sticking to the phase-specific foods and categories for each meal and snack, and your portions are correct, you can always adapt this to your own needs. (See “Personalizing and Building Your Own Meal Maps,” for step-by-step instruction on crafting your own meal map.) Notice that each phase is highlighted. I’ve written the meal components above, and in a line below, the foods or recipes that can work for that meal. Foods with recipes in the back of the book are written in bold and have been labeled according to their phase. Remember, this will involve some cooking, but don
قراءة المزيد

Healthy Recipes: The Fast Metabolism Diet is designed to include three days

-
صورة
Healthy Recipes: The Fast Metabolism Diet is designed to include three days  The Fast Metabolism Diet is designed to include three days of exercise per week: • One day of cardio in Phase 1 • One day of strength-training in Phase 2 • One day of yoga, stretching, or deep-breathing in Phase 3 That means you can do the treadmill or spin class during Phase 1, a Body Pump class during Phase 2, and your Vinyasa or Bikram yoga class during Phase 3. If you don’t belong to a gym, you can take a brisk walk or run around the neighborhood during Phase 1. During Phase 2, you can lift weights at home, even if you just have a set of dumbbells. During Phase 3, do a yoga or stretching DVD, or check out some of the great deep-breathing exercises on YouTube. Just remember: Don’t mix and match your exercises. They are phase-specific, too, like your food lists. If you haven’t been exercising at all, the three days is all you have to do. What if you are an exercise fanatic? I’ve had clients tell me, “But I g
قراءة المزيد