Progress Update: Plateau

The last two postings addressed the problem I have at hand. It has been only one week since the last progress update. The first 4 weeks was very encouraging. I managed to lose almost 5 kg in 4 weeks. BUT then I hit a wall. The weight loss just stopped. My progress was halted dead on its track. In fact, to make matters worse I have regained about 2 kg. Now I weigh 87 kg. A major setback in my quest. Three steps forward and two steps back.

At first, there was denial. I put the blame on the weighing scale. Recently, I bought a new digital weighing scale which is more accurate than the existing decade-old analog scale. It was on Groupon discount. A good bargain. It measures weight, body fat and body water percentages. Actually, there is a +/- 1 kg error with the old analog scale. Come to think of it, my initial weight at the beginning was probably off by 1-2 kg.

However, I can't put the blame totally on the machine. As far as my drink more water plan it is becoming second nature to me. I am drinking about 3 liters of water a day. Exercise plan is also going well. I am exercising at least on alternate days or if I am pumped up on consecutive days. My routine usually consists of 15 minutes H.I.I.T on elliptical trainer followed by strength training with dumbbells. I have been increasing the weight gradually by 2 kg each time from 6 kg to 12 kg. I am aiming for lower reps with heavier weights to increase muscle mass. I am not trying to bulk up like Incredible Hulk though.

So it must be the third component of my plan that is at fault: my eat healthy plan (or you can call it diet). Truly enough it does not go according to the original blueprint though not in totality. I can still manage portion control, consuming less carbohydrates, more protein, more fruits and vegetables, less sugary drink and snacks, snacking on healthy alternatives and adding healthy oil supplement. So what's the problem? I can actually pinpoint what's spoiling my eat healthy plan: EATING OUT.

Eating or dining out is one of the pleasures in life. It's part of Malaysian culture whereby many restaurants open till late at night or even 24 hours a day. It also doesn't help that I love food so much. One of my hobbies is cooking. I love to cook for friends and relatives. I love to see them enjoying the food I cook for them. Unfortunately, all these won't help when I am attempting to lose weight. So how to go eat out without guilt?

Eating healthy does not mean you have to ban all restaurant dining. You have to arm yourself with strategies that can help you avoid dietary landmines. Preplanning and smart ordering makes healthy eating out possible. It's called clean eating. Clean eating is more of a lifestyle change than a diet. It can help you enjoy the occasional restaurant meal without the guilt.

• Exercise portion control
• Avoid meals or ingredients with excess amount of unhealthy fats.
• Avoid high calorie drink or dessert.
• Plan meal at a restaurant as a special treat. An occasional indulgence is a nice way to mark progress with your weight management and fitness goals.

My birthday is coming up in a few days time. I have already planned a dinner at a restaurant nearby. I just hope I can put those strategies to the test but I don't want to spoil the occasion. It's my birthday after all!