I have totally stagnated in my weightloss efforts. 2 weeks with nary a budge on the scale. Dropped a total of 6.5 for the month of November. ThanksGiving didn’t help, though I didn’t partake in too many pies. The first 5 came off quickly in a week, so I’ll recount what I did there and see if I can replicate it for future success.
- Water! I drank more during the day before I got home after work. Probably 32oz more than normal.
- Sleep! At one point I slept 21 hours over 3 nights, which is good for me. One night was a deep 7.5, then an 8, and horrible 5.5 due to the hacking chest-cough of my oldest boy. But after that night, I was still feeling pretty rested, and I don’t fault him for the hack. I also didn’t stress out about not getting to the gym that morning. I wouldn’t have had a good workout and probably would’ve taxed myself even further, driving cortisol up and stressing myself out.
- 30g in 30min! I first read about this in a Tim Ferriss book, 4 Hour Body, I think… something like that… ANYwho, it’s a principle of consuming 30g of protein within 30min of waking. I did that pretty much every day for a week. It is geared at getting your body into a metabolic surge w/out spiking insulin (and thus, no crash & scavenging to curb cravings), and keeping things in check. This seemed to help a lot, plus I usually undereat during the day by about 500cal below the range of where I “should” be to drop fat. So my bod could use the extra calories in a good way. Just a 30g scoop of protein powder in a shaker cup, chugged it, get on with the day.
- HIIT The Gym! I started every workout for 2 weeks with a short, intense cardio session of intervals. At least 8, 20sec sprint intervals on an elliptical machine. I crank the level up to where my legs feel like they are in cement, then drop it down to whatever level feels like I’m nearly floating. Then some lifting, and usually in supersets.
- Sugar Out! I didn’t “cut carbs” per se, but I surely didn’t indulge in a lot of sweets. I don’t really eat bread or pasta, but I looooove chocolate. I don’t go for dessert unless it has a cocoa component. I shrug it off. So I didn’t buy anything chocolate or eat any secret brownies in the first couple weeks. Seemed to do the trick. There was 1 night where I caved and did serious adult-themed things to a Marie Callendar’s single-serve Chocolate Satin Pie, but was back to the gym in the morning.