“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”
- If you’re ever tempted to cheat with a carby or sweet snack first stop and remind yourself how far you’ve come and consider that you’ll have to spend days, undoing the snack that took you 5 minutes to consume. We guarantee that the next day you will regret a few minutes of pleasure when you see the scale go up a few pounds or not budge at all. What’s it going to be? – a few minutes of pleasure or continued success? You’ve worked hard to get into fat burning mode and its all too easy to slip out onto the insulin/glucose roller coaster again. Trust us, you won’t feel happier 30 minutes after you’ve eaten that bowl of pasta or ice-cream. If you absolutely must have a snack, find a substitute LCHF snack and eat it slowly. See our allowed treats on our Recipes page and on our LCHF Nation FaceBook page. Check out our Pumpkin Pudding or Pumpkin walnut bread both desserts that are good for you and also packed with nutritional value. Line up a few ingredients and take 15 minutes to make some for yourself. They totally satisfy that craving for something delicious. We find that treats that are sweet but not too sweet, like our pumpkin walnut bread don’t lead to more cravings.
- If you absolutely must have a snack and or are hungry at any time or if you ever choose to eat off plan, snack on something that is LCHF and very high in fat. This will ensure that you are not thrown out of fat burning mode and that you are 100% satisfied. Fats have high satiety value. It is better to go over your calorie limit with a LCHF snack for your weight to remain stable than to gain weight from eating something laden with carbs or too much protein. Examples of excellent high fat 200 calorie snacks are:
- This tip is mainly for the ladies: find a fashion blog with pictures of someone who has your body type, e.g.: hourglass, apple, pear, muscular, tall, petite etc. who is in shape and get inspired by how great their clothes look on them.
- When you start to feel weak and feel like giving in, skipping that daily walk or feel that you aren’t losing weight fast enough, that’s the time to review how far you’ve come. Plotting your weight on a goal graph via FitDay or another online food log system gives a great visual stimulus. You can review how many pounds you’ve lost over a period of 2 or 4 weeks and project to how many mor pounds you will lose if you keep going. Take your measurements and see how much smaller you are and/or try on something that was tight a month ago (my favorite). It’s amazing to try on items of clothing and see how much looser they are getting!
- Set mini goals for yourself, e.g.: “When I get to 150 lbs I will go out and enjoy a glass of wine with a friend,” or for the ladies, “I will buy myself a new necklace,” or “I will treat myself to that new handbag that I’ve been coveting,” or “I will wear my new dress that now fits perfectly and go shopping for new makeup.”
- Keep doing what you’re doing, even when the scale won’t budge. Don’t get hung up on the scale. Remember that water weight can hide fat loss if you rely solely on the scale. Give it a few days, be extra stringent with your calories and macros and see if that scale doesn’t start to shift. Keep measuring your waist and hips – often you’ll start to drop inches even when the scale doesn’t budge.
- However, if you stop losing weight for more than a week, it’s time to look closely to see if any forbidden food items have slipped into your diet. That’s why its so useful to track your daily foods and amounts through FitDay. Could it have been that extra serve of late night cheese, or too much xylitol sweetener? Have you strayed too far from your macros? Have you been eating too many grams of carbs or too much protein? Remember that even protein gets converted to glucose – but just more slowly than carbs do. Perhaps your protein serving sizes have become too large or you’re begun eating too many calories? Eating too many calories is the most common cause of stalls. Contrary to what many LCHF authors may say, calories DO count so you need to count them to get a ballpark figure of how many you can eat and still lose weight. Eating until you’re “full” doesn’t work for the majority of people eating LCHF. Eating until you’re “satsified” is better. Those with a lot of weight to lose may initially see results by “eating to fullness;” however, those with fewer pounds to lose may find that eating until they’re full without any idea of how many carbs or calories they’re taking in is a recipe for weight loss failure and discouragement – we don’t want that to happen to you! Be honest with yourself. If you know you’ve slipped up, vow to do better at the very next meal. Need help breaking a weight loss stall? Email us at info@LCHFnation.com and come post your question on our Facebook page.
Remember that some days or weeks of the month you will lose weight faster than at other times. For many women this depends on where they are in their menstrual cycle or at what phase of their hormone regime they are in. Eating some excessively salty meals will often result in not losing weight for a couple of days. Similarly, a day of taking a couple of rounds of ibuprofen for a headache may make your retain water. If you can, don’t weigh yourself more than once every 3 days, or better still, even once a week. That way you won’t be perturbed by your body’s daily water fluctuations.
- Have your significant other and/or friend cheer you on – especially when your willpower and resolve starts to slip. Ask them to adopt a no-nonsense approach with you. Have them remind you how far you’ve come and how much progress you’ve made and to tell you how good you look whenever you’re feeling down, or feel like cheating or skipping that after dinner walk. Get them to provide you with a trigger phrase, e.g.: “You don’t want to backtrack,” or “You’ve been so strong, keep going, you’re looking better and better!” Do the diet with a friend and encourage each other!
- Exercise may help correct eating slightly over plan but don’t rely on it to “undo the effect of treats”.
Use FitDay until you develop an eating rhythm. Keep notes in the daily journal section on how you feel. If you can recognize situations when your motivation/willpower lapses you can anticipate such events and avoid lapses. FitDay will also show you what days worked better for you than others. You can repeat a successful daily menu as often as you need to.
- Be prepared!! We can’t emphasize this enough. Plan to succeed! Plan your meals ahead of time and when cooking make extra servings and freeze them in single portions so you’ll always have a meal ready. Check out some easy make-ahead LCHF recipes like crust-less quiche or frittata that will feed you and your family for days.
Keep alcohol to a minimum! Drinking alcohol will decrease your willpower like nothing else can. We know this from experience. If you can’t completely do without a glass of wine, have one glass of wine each day only. When at home we like to drink sparkling calorie-free flavored water in a wine glass. Always have a few bottles of sparkling flavored water in the fridge. It’s great to drink when you want to snack and have that urge to taste something different or just want a no-calorie/no-carb taste of something!
- Go to sleep when you start to feel tired. Avoid staying up until you get hungry and find yourself sleep walking to the fridge. Switch of your computer or the TV an hour before bed time and dim the lights and relax with a book. You’ll sleep much better without the blue light exposure from the TV an computer screens AND more sleep means more weight loss.
- Try not to be impatient! Trust that if you continue to do what you are doing, weight loss will happen.
- Diet with a friend, spouse, son or daughter, colleague and cheer each other on.
- Clean out your fridge and tell other members of your family or household to avoid eating carby things in front of you. If you share a house with teenagers and carb eaters you can cope by having your own special LCHF treats like mascarpone, sparkling water, a loaf of LCHF pumpkin and walnut bread or macadamias that are just for you.
- Have a cup of tea or coffee to tide you over until the next meal. This works for us every time. It fills you up, kills your urge to snack and is very soothing.
Take your magenesium before bed. It keeps you regular. The last thing you want is for your weight loss efforts to be obscured by constipation!
As you approach your goal weight, shock your body by changing things up a bit. Throw in an extra session of exercise, try intermittent fasting and eat within an 8 hour window. Intermittent fasting is a great way to get your body losing weight again.