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Mary
Yes, I have to say that I am feeling a bit down because at first I seemed to be losing but now I can't seem to get any weight off.  So, I have stepped up the cardio a bit. Instead of doing 30 minutes a day, I have moved up to 45 and eventually to 1 hour is the plan. I do know that this is kinda normal, but I understand your frustration Lisa.  
I don't do the full 45 minutes at once. I just do ten here and ten there and 20 on my lunch break, but I think if I stay with it and keep the calories in check the weight will have no choice but to come off!

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onlyanurse
weight-loss2.jpg  Hi nurses,
I hope everyone is doing well on the weight loss program. I would like to address some of your concerns regarding the plateau that you may be reaching and the weight isn't coming off as quickly as you thought it would.

It is hard to understand why the weight was coming off and then  suddenly your scales refuse to budge, no matter how diligent you have been. Try not to relapse, but if you do, it's okay to just get back on the program and carry on.  

Here are some suggestions:


1.  Try to imagine the NEW YOU.
Have a mental image of yourself the way you want to look. Visualize yourself in that favorite dress you want to wear, but haven't been able to get into for years.  Take the dress out of the closet, dust the cobwebs off and hang it somewhere so you can see it easily. Imagine yourself back in that dress, every time you look at it. 
Remember that the weight wasn't gained in a day or a month, so it's pretty unrealistic to expect it to disappear quickly.  You're not the incredible shrinking woman.  This is a lifetime commitment and you owe it to yourself and your health to continue with the program.  
Keep healthy foods in the kitchen and within easy reach.  Make it easier to reach for the yogurt than it is to reach for the potato chips. 

 

 2. Know your triggers.

Everyone's triggers are unique to them. You know what yours are, so pay attention to them. Don't let the food control you.  If you're a TV snacker, then make sure you have healthy vegetables and fruits to snack on while watching TV.  Whatever you do, don't bring the entire bag or box of anything into the living room with you.  Separate out a normal portion and put it on a plate.

 Understand your particular triggers and prepare for them.  If you are "stress eater" then you want to eat to make yourself feel better. Make sure you prepare food in advance and keep the fattening foods out of your pantry. 


3. Record Everything

We all have a tendency to underestimate what we eat.  So keep a diary of everything you put in your mouth.  If you don't, it's easy to forget about the string cheese you may have grabbed on your way out the door. All calories count!  

Track what you eat as well as the time of day.  This will help you figure out what frame of mind you were in when you decided to binge.


4. Always reward yourself for a job well done. If you met your goal this week get a manicure or a massage for all your effort.  

If the weight still won't budge, then try dropping your daily calorie intake by 100 or 200 calories. 
Eating some fiber or drinking some Citrucel or Metamucil for breakfast with help you to reduce the calories you consume at lunch time. 

5.You can always find an alternative. If you have a sweet tooth, eat fruit instead of reaching for the bag of cookies. 

I'm not a big advocate of diet drinks, because I feel the artificial sweeteners in them is just not healthy. But if you have been used to drinking a lot of soda, it's a hard habit to break. So try drinking the sugar free soda and then eventually wean yourself onto fruit juices instead.  Yes, they do have sugar, so they will need to be added into you daily caloric intake, but they are a whole lot healthier than artificial sweeteners.  

If you miss your ice cream, then try sorbet instead, it has much fewer calories. 

If you must have something, then have it! Don't deprive yourself of eating something you're really craving. But have a small amount.  If you love chocolate then eat a piece. Just don't go crazy. Too much deprivation can lead you to binge, so have what you're craving, just do it in moderation. 


Switch to wholegrain bread.  Not only is it healthier, but it doesn't contain the calories that white bread has.


6. Be Careful at Restaurants

The smell of food at a restaurant is sometimes more than a hungry stomach can deny.  So if you have the time, grab a small salad at home first and a big glass of water.  This will help you not cave in to the huge portions they serve at your favorite food joint.  

Order an appetizer, instead of a main meal.  Some restaurants will allow adults to order kids portions.  If you must order a main meal, then ask for a doggy bag with the meal and as soon as you get it, split it in half and keep one half for later.  You don't have to eat everything on your plate. Stop when you feel full and eat slowly, so your stomach has time to tell your brain, it's full.  That's usually about 20 minutes.

I have heard of some people even taking half of their portion and covering it with salt, so they're not tempted to eat it.  While I think this is a bit extreme, if it works for you then go for it.  

Protein  There have been some recent studies that have shown that protein actually helps you feel full. Foods that are high in fat actually increase hunger. 

If you can't get used to small portions, then eat plenty of fruit and vegetables.  We should be getting 7-13 cups of produce everyday. So, feel free to pile it up on your plate and eat it first, before the protein and fat on your plate. 

 


Get moving.  Just 30-minutes a day of exercise can make the world of difference, if you've reached a plateau. I know it doesn't feel good to exercise if you have been sedentary for a while, or suffer from chronic pain, but after a while, your body will get used to it and it will get much easier. Always check with a doctor before starting any exercise plan. 
Include strength training in your routine. This really helps counteract muscle loss due to aging and helps to strengthen bones. The more muscle you build the more fat you will burn, because it takes a lot more calories to maintain muscle than it does fat.  Also remember that muscle weighs about three times more than fat, so be prepared to focus more on how your clothes fit, than what the scales say, when you're strength training. 

 

Get a pedometer and use it!
Put the pedometer on first hing in the morning and remember that for each 2,000 steps you walk, you burn 100 calories,  Aim for 10,000 steps a day.  I know this sounds like a lot, but once you try it, you'll be amazed at how quickly you reach your goal.  


Yoga
I know I preach about yoga a lot, but yoga also helps control stress eating, by lowering levels of stress hormones and increasing insulin sensitivity.  This actually signals your body to burn the fat instead of storing it and we all love that!

I hope some of these tips will help some of you get out of the slump you may be experiencing with your weight loss goals.  

Please don't hesitate to contact me on here with any questions or concerns!

 

Admin
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Casey890
Wow,
Thanks for posting all this.  I have to be honest and say that I was feeling pretty depressed about reaching this "Plateau" and now, after reading this I feel a lot more energized and ready to keep going. I guess that's what this plan is all about.
I am an emotional eater, so when I get depressed I just don't care and I'm ready to throw in the towel and eat whatever is around. 

I'm so glad I read this tonight, before i grabbed the kids Oreos and went a little crazy.  I went ahead and grabbed the oreos, but I only ate one LOL [biggrin]

Thanks again for all your encouragement. I am so glad I found this program.  I also tried the banana popsicle recipe and it was pretty darn good!
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Karen
Hello,
I'm a night nurse in a very busy ICU.  I have been with the program from the beginning on Jan 1st and I've been doing really well. I haven not reached a plateau yet, but it's good to know what to do about it when it comes along.  
Thanks for this post. It was a great read and I learned a lot!
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CarlaQ
Hi guys,
I just wanted to say I am happy I am in this program and have already learned so much. Nurses don't know everything and it's so important to know about your own body and not so much about the "norm" since everyone is different and weight loss is different for everyone.  
I got a pedometer app on my phone. It's free and it's really easy to use. It congratulates you when you reach your goal.

I have been really happy on this program and I'm adapting very well to fewer calories without being hungry. I was hungry when I first started but for me, it's getting easier every day! 
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KathyRNBSN
Ugh! So the last two weeks have been...ugh. I started off losing and now I am up and down weighing in at 207.8 this morning. I thought that my new job would make it easier to eat the way I need to to lose weight...yeah right! I need to rethink and revamp my strategy.  When I'm on the floor (admitting to outpatient and doing post op care) I can manage to grab snacks here and there (the break room is easily accessible). However, I have been in the scope room most days (I'm orienting there) and breaks do not exist (same break room and right across the hall, but there is no time). For example, I ate breakfast at 5:30 this morning because I started at 6:00. I did not get anything else in my stomach until 12:30 when my last scope was done, charting almost complete, and area cleaned up. I managed one guzzle of water at some point but that was it.  And so the losing weight as a nurse dilemma continues...lol
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Tonya RN
Yes Kathy,
I think that's a dilemma for a lot of us.  I think the best you can do is plan ahead and try your best to grab things as you go. I know for me, I pack string cheese and nuts, (small things that I can grab really quickly) and if I have to then I just tell them I need to go to the bathroom and I sneak to my locker to grab something and shove it in my mouth really quickly.  If I don't come lunch time, I am starving. 
I do only work three days a week and on those days I really try to eat every two hours.
You just do the best you can do. But I am surprised that just eating a small amount of nuts or cheese will keep me from being ravishingly hungry at lunch time. 
I also like protein bars and will shove them in my pocket sometimes and eat them in the bathroom, if I don't get a break. 

Ugh, yeah the life of a nurse lol

I also do drink lots of water right before I eat, which does help, especially if I haven't eaten for a while.  
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DonnaB120

Hi nurses,
I just wanted to check in with everyone.  I am feeling pretty good and have lost 8lbs following the program. I did splurge yesterday because I was really craving a burger, but instead of having a huge one, I just ordered a regular hamburger from McDonalds with no cheese or mayo. Which I didn't feel was that bad. I have read here that its better to go ahead and have what you are craving so you don't feel deprived and end up going crazy.

kathy, I read about your dilemma and that's a tough situation. I work in the OR and can't leave the room during cases, unless I am relieved, because everyone else in the room is sterile, except for the CRNA and she can't leave the patient either haha
But I buy the Dole shakers. You can find them min the freezer section and in the morning I add juice to it and stick it in the fridge when I get here.  When I get a break I run in there and drink it all, because by that time is has thawed. They're pretty filling and will keep you going. 

I haven't reached a plateau yet, and hope I don't, but I know better LOL

I hope everyone else is doing okay!

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Noelle
Hi guys,
I was wondering if anyone had tried hummus? I have seen it in the store and know it's made from chick peas. I'm just a bit scared to try it, but it looks like it would be healthy?

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Anne
Noelle,
I love hummus, it's great and it's a great snack. I usually eat it with some carrots and celery. You can get it in all different flavors. I LOVE the garlic one. My husband doesn't care for me eating that one LOL But it's great [biggrin]
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Trish
Hello,
I have lost five pounds but, I do feel like I reached a plateau a couple of days ago, but I added 20 minutes more walking and it seems like that has helped. I lost another half pound.

I eat hummus every day LOL even before I was ever on this program.  I just got a treadmill and I am loving it.  

I wanted to share this picture with you all, cause there is a lot of truth to this images (7).jpg 

I tend to eat very little around others, but can put away quite a bit on my own haha!

Kathy, you are experiencing something so many nurses face with weight loss and it does make it difficult.  I know in most states they are required to give you at least a ten minute break, is that not the case where you work?

You could really used that time right now and if I was you I would probably mention it to me manager. Heck, this is so important that I would even consider telling them I was pre-diabetic and need to eat a little bit every so often, so they can try make an allowance for you. Just a thought.

Stay at it guys!! It works if you work it[crazy]
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Amy
Hey guys,
I have been using the Metamucil, but I just saw a commercial for the meta bars, I just wanted to let you all know. They're supposed to make you feel full and would be good if you can't carry the metamucil with you and mix it up.

Kathy, It may help you to up your metamucil or Citrucel a little bit. The fiber may get you through when you can't get away to eat. Then maybe you won't be so starving when you do get a lunch.  I feel for you!

Hope everyone else is doing well. I'm feeling pretty good and doing well!
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onlyanurse
Hello nurses,
I hope everyone is having a great Sunday.  I wanted to share this picture as motivation for all of you who want to be successful in this program
download (14).jpg 

So many of us think we can't. Not because of what others say, but because of the way we talk to ourselves.  If you stop yourself and think about the horrible things you say to yourself over the course of even one day. You would surely be amazed. Try it for one day and see for yourself.
Stop yourself every time you say something negative to yourself and think about what you just said and how that would make someone else feel if you said it to them?
Pretty horrible right?  We would never say half the things to someone else that we say to ourselves.  It really is quite shocking and it's the reason why many of us don't succeed in any of our goals.
So stop the negative talk.  You CAN do it! But you have to believe in yourself and know that for every positive thing you do for your body, your body will reward you.  You may not see it right away, but it's happening.  
You have to keep on keeping on and good things will happen.  It's just like when you were in nursing school.  Every test you took brought you closer to your goal, until finally you achieved what seemed so daunting when you first began.
It's that light at the end of the tunnel that you will finally reach.  It doesn't happen over night, just like the weight didn't suddenly appear one morning when you woke up. It happened over time, as will the weight loss if you keep working at it. 
When you get discouraged, remember there are others here experiencing the same thing and this is always a place you can come, where you are welcomed and will not be judged, but helped and encouraged by others who can relate to your problems and help you with your solutions.  Keep at it, it works if you work it!
Admin
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Kitty780
Hi guys,
I just wanted to say happy Monday to everyone and announce that I have stayed on the program from day one and I got on the scales this morning to find I had lost 10lbs. already and it's only been a little over two weeks. I am pretty proud of myself and I'm going to reward myself by getting a new pair of running shoes. 
I still have about 30lbs to lose, but I am really excited and enspired. 
I started with just walking at first and now i'm running. I can't believe it.  Does anyone know about running shoes and which shoes are best for a beginner runner?
Thanks in advance and I love this program
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Tara
Hi Kitty, 
Congratulations on such a great accomplishment and keep up the good work.  Remember to stay focused and don't lose track of your goal.  I know for some who have a lot of weight to lose, it can seem rather daunting and getting on the scales and seeing no results can be a bit disheartening.  Keep at it and the weight WILL come off eventually. It just takes time and there are a lot of factors that go into how long it will take. Everyone is different and the more weight you have to lose the faster it will come off at first, but yo may find yourself reaching a plateau. We have touched on this issue before in the forum. 

If you find you have reached a plateau, you may have to step up your game.  Instead of 30 minutes of walking, do 45 or even an hour. It doesn't have to be all at once. You can even do it in ten minute increments.

As far as running shoes Kitty, I have found Asics to be the best. They have a lot of support and they are very comfortable. Here's a link to the ones I have Asics

I have also worn Saucony and they are very comfortable as well.  The have a large selection, and they are pretty cool looking.  Here's a link to the pair I have  Saucony 
I'm so glad that you've started running, but please don't over do it, if you're not used to it.  Go very slow at first and let your body warm up to it.  

Happy Monday to all!!
Tara
Assistant Admin
Onlyanurse.com
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