#plateau busting

[osmahealthfitness]

10 Best Weight Loss Strategies

Set Realistic Goals Start with achievable goals like losing 1–2 pounds per week. Setting SMART

Eat a Balanced Diet Focus on whole foods—fruits, vegetables, lean proteins, and healthy fats.

Control Portion Sizes Even healthy foods can cause weight gain if overeaten.

Exercise Regularly Aim for at least 150 minutes of moderate activity weekly, such as walking or cycling, plus 2–3 days of strength training.

Stay Hydrated Drink water throughout the day. Sometimes thirst is mistaken for hunger.

Get Enough Sleep Lack of sleep increases hunger hormones and cravings. Aim for 7–9 hours of sleep to support weight loss.

Manage Stress High stress can lead to emotional eating and belly fat.

Track Your Food and Activity Journaling or using an app helps you stay aware of what you eat and how active you are,

Avoid Liquid Calories Soda, juice, and sugary coffee add calories fast.

Build a Support System Tell friends or family about your goals.

[rainyfestivalsweets]

2/9/25

Regain fear, and community standards.

My weight loss has been stalled for quite awhile and I am trying to figure out what happened.

The shock of being invisible for 20 years and then suddenly being visible was shocking and awful.

People online are very...something so I have basically dropped off. I have 1 nice picture from around my birthday, wearing a dress. I look good.

Around that same time, I had an old dude follow me around a grocery store around my birthday and it seemed to HALT my progress. There have been extra snacks, missed workouts, and yes some binges. But thank God I managed to quit my CBD gummy habit.

So I joined Jiu Jitsu, because f everyone who makes me feel unsafe.

But the sudden switch from invisibility to visibility is very weird and shocking to the system. Having people treat me like a person is weird.

And alot of people act like this is over, when it is not.

I have been going over some of the diet sabotage things in my past and it is rough. My ex used to bring home Sam's bags of chips and salsa every time I mentioned I was going on a diet. It was my kryptonite. Suddenly we would be going out to eat and dessert would be encouraged. My other ex was covert, but in some ways way worse. She was constantly bringing home BS and "forgetting" about it. I work from home so I was around all that shit all the time.

My gf is morbidly obese. I cannot follow her behavior and maintain this weight and/or lose and more. I still have about 50 pounds, I think. I am currently 192. I want to see what I look and feel like at 176, 169, etc before deciding.

My sister has regained. I cannot follow her model without regaining. It breaks my break that she spent so much money and has had trouble with a regain.

Here's the thing- it happens. Biologically, when you get heavier, your body release more ghrelin to make you hungrier. But when you lose weight, it takes a long time for it to go back down. And your brain is stuck in the pre-1900s where people could literally starve to death so it send neurotransmitters to encourage eating every time you see food. Yep. Every food commercial, every time you drive by a restaurant, every food smell, every time food is placed in front of you.

It's alot to combat. People often succumb to what the people in their community do, which is sometimes why things like weight watchers and beachbody work- their community is doing similar things.

Why is it so hard to find healthy food/weight role models? [Outside of the MLM industry]

I hate that I have stalled but I am trying to flip that to- I haven't been gaining. I have found some ways to maintain my weight within about 5-10 pounds.

Ok, let's go from here.

LET'S GO!! LET'S GO!

[shrinkingbeast]

Strange month

After only losing a few pounds last month, this month the weight is flying off me.  On the first two days of the month I totally binged- several slices of cake and 2 huge chinese food meals. I wonder if that like kick started things, got my body thinking it had to get to work using calories again.

HW 340

CW 221

UGW- under 190

[bijuhero]

Day 425

Day 425 Record Keeping Day 394 Fixed Meditation Day 340 Bodyweight Exercise (1x8, 1x4 typewriter pushups) Day 267 Writing (198 words) Day 440 Eating Day 75 Dynamic Meditation = 76 (1 hour) Day 22 Marketing = 74 (action + research) Great sleep, great wakeup. A little slow. FINALLY broke past my skill plateau on typewriter pushups! Frustrated at the low amount I’m doing for marketing - but hey that’s to be expected at this stage of a habit. Want to do more for writing - especially the polishing/editing part. Should really established minimums and ratcheting for each habit. Meditation is amazing. Didn’t record the last two days - I think taking weekends might actually do some good for me.  Dynamic Med Notes ( 1 hour): 7x shoulders/tension 3x fidgeting Innumerable arisings of tension Notes: A lot of the arisings come from not having a properly outlined sequence for progression.For example, if I need pics for an article, I can sink all day slowly mucking around photos with no actual progress. Why? Because what is progress? Is it the number of photographs I've looked at? Is it the number I've edited, or the number of final photos I got in the end?

[bijuhero]

Time of Day and Habits

Again, talking to Lydia, and she's stopped really recording or thinking about recording her exercise. She's been doing Crossfit, which she really likes, but because of the change in schedules (sometimes it's earlier than other days) she doesn't feel like it's, what BJ Fogg calls, crispy.

That is to say, there's not a specific trigger immediately followed by an action.

I have had this for all of my really solid and quickly developed habits. But what I've noticed is that when an action achieves superhabit status, that crispiness doesn't really matter.

If I don't have time or the will to do something in the morning, like writing or exercising, I do it later. I get that "something's missing" or "my day's incomplete" vibe that seems to be the hallmark of a well inculcated habit.

Think about brushing your teeth - it's not really a big deal if I don't do it immediately as soon as I wake up, or immediately after eating. But I feel something's missing, and daily consistency is still achieved.

It might well be that a great protocol to follow is start out by constructing a really "crispy" habit - and once it's a superhabit, play around with it, or use that freedom to evolve it.

I do want to check out crossfit. If I like it, my bodyweight schedule will be in flux, but that's a great thing - it gives me more of a workout, and since I've already developed a superhabit, what I'm hoping is that it also keeps consistency. I'm hoping that if I have a day where I don't do an exercise in my room, I'll have that "wait something's missing" itch that's scratched later on by a gym or crossfit workout.

This freedom also will hopefully allow me to bust through plateaus. 

[bijuhero]

Slacking and Superhabits

The last few weeks I've gotten the impression that I've been floating through many of my fully formed superhabits.

A lot of this has to do with my bouts of sickness and travel, where I have to slack deliberately in order to sustain the habit.

But now that I'm good, there's been a slump. Specifically: Fixed Meditation I'm doing basic meditations. Relaxation, visualizations - these would have been difficult a while ago, but I need to PUSH. Bring UP bad emotions, then quell them. OR do some advanced stuff, like TUMMO. OR start doing what I don't like to do, like single pointed meditation. OR do Vipassana for time. 

Bodyweight Exercises I've been on type writer pushups - that's awesome. But I'll do 3, and stop. I can do reps like I did today - and it HURT. I should be used to that pain. I need a better cycle - I've started doing bulgarian split squats and that's good. I need to push my bridges. I dropped my dragon flag progression because I don't have a good stable spot, but that's no excuse - I gotta solve that problem. And I HAVE to do what I hate, tabatas.

Writing I'm totally slacking on the actual writing part of my cycle. I need to get back into that mentality of doing a first draft - like I can do no wrong. And then the next day NEEDS to be editing to a polished submittable piece. If I can get that cycle down, a HUGE weight will be lifted, because pitching is easy for me. So maybe I should just focus on that - forget everything else - first draft, then edit. again and again rinse and repeat.

Eating I've been letting things slip here. But I don't care as much - FINALLY it's just coalesced into a habit. If I can keep it like that, I'm happy, and I can clean it up later.

Conclusion - this is something I'm going to have to constantly be aware of. Plateaus are a part of this business. Sometimes it may take something special to shake things up. Maybe I should do crossfit. Maybe I should drop everything and do writing/editing for a month. Maybe I should do a month of single pointed meditation. There is definitely a huge benefit to doing something like my No Bread challenge.