Two little changes just might make the difference
Thursday, June 07, 2018
I plateaued. Again. I am not quitting but this time it is so dispiriting. What to do? I felt like I was doing everything right. Logging all my food and exercise. Staying within my calorie range. The whole enchilada, but still my weight loss has been stagnant.
I am a premium member, so I finally wrote a Spark Coach and asked them to check my trackers and see if they saw any obvious behaviors I could tweak to get off this plateau. I am so glad I did. I learned two new things that I am changing as of today.
#1- I need to be sure that the date set to accomplish my weight goal is set for at least a half pound a week. I didn't realize that the weight and time goal I set was tied to the recommended calorie range for each day. So if you set a date that actually equals only a 1/4 pound a week, SP will "give" you more calories to eat each day. Once I changed this my base calories for the day did drop about 80 calories. (Note: I never noticed but on the Weight Goal page there is a link off to the right that helps you set the right goals to maximize your weight loss).
#2- I have been faithfully using my Garmin Vivofit for 18 months. I had it linked to my Fitness page and that in turn linked to my Nutrition page. Every minute of exercise resulted in a corresponding increase in my recommended calories for the day. This is a great system if you are in Maintenance, but not so much while you want to lose weight. That is because fitness trackers count EVERY SINGLE STEP and not just regular planned exercise. So if you walk around the house, go out to get the mail, go grocery shopping, etc. all those steps count and all those steps boost your recommended calorie range for the day. This very low impact, sporadic, non-exercise overinflates how much you could eat each day. To fix this I deactivated my Garmin from my fitness tracker. I will still use my Garmin for "real" exercise and log it manually. This may actually motivate me to walk more to make my 7000 step a day goal. I then deactivated the link between all exercise and my Nutrition tracker. (Start page/Edit Goals/Food/How My Daily Calorie Range id Determined).
So that's it. Two little changes that I am hoping will make the difference and change my
Thank you Spark Coach.