loss plateaus: May 29 2024

the day started with a big notification, i got to join a contest in actifit. shout out to @poliac for this. this gives me a few more reasons to be active and post contents at the same time. the contest is basically about what is tracked in actifit, step count. the more steps you take, the more good you will do in the contest. i was extremely excited that i tried checking out the competition. ooops... that was such a wrong move, they were mostly over 5 thousand steps. what a let down! these are seriously "active" people! quite opposite to the sedentary lifestyle i enjoy and love. but i am in it so might as well be "active", a very challenging task for a work at home person like me. there is really no workaround on it but to take it as a challenge to myself, a competition with myself. so to "myself", be ready for i will surely beat you!

but before the "beating" comes the eating. to start the "active" day we will eat. the nearest convenient store had a korean food fair so i tried this chige ramen. the noodle itself could have a better texture but the broth is the selling point in here, perfect for a rainy weather. good thing that it was not that "heavy" in calories.

and for dinner, i grilled some salmon paired with stir fried vegetables and a korean style marinated egg (yes, i bought that together with the ramen earlier). and some soup to complete the combo. it is not much but that is enough for a stay at home worker.

here comes night and i have to stay true to what i claimed that morning (remember the beating oneself). went to the gym and did my cardio routine. my body is definitely not used to this pain anymore. i endured this ordeal months before but it has been ages.

today's routine

• rotary torso machine (72kg x 3 x 12 per side)
• a set each of the following with no rest between sets
  -- hip abduction (52kg x 3 x 12)
  -- hip adduction (38kg x 3 x 12)
• treadmill uphill walk (level 11.5 incline for 1 hour)

i powered through that treadmill but it was honestly so exhaustive. there was not much motivation to do it at all. so how did i do it before? what was i thinking months before? i had to lose some weight, i know for a fact that i had this goal in mind. but my headspace is in a different plane this time around. now that i have lost quite a lot of weight, it seems that my body is at the limit, i can't get past a wall. weight loss plateau would probably be a good way to describe it.

so here is the thinking me doing some research. how to get past a weight loss plateau? the internet surely gives lots of suggestions but this is the most concise one so far.

• add intervals : means to alternate between regular pace and a faster pace walking routine for example
  -- i will probably have to lower the elevation for this to work for safety purposes. and this will help to spice things up, boredom strikes when walking at the same pace at times.

• start strength training
  -- i do have strength training on different days, but will probably try to add a few more on cardio day.

• take a look at your diet : not eating enough will get your body in hibernation mode and hold on instead of burning calories
  -- the site also suggests to have more servings of vegetables and protein which i think is what i lack. other sites also suggests drinking more water, coffee, or tea, which is also doable.

• address other lifestyle factors like sleep and stress
  -- there is really no getting away with this, i really need more sleep.

^source

alcohol is a big no no to weight loss but allow me to indulge in one glass, i have much to think over. this one above is plum liquour (umeshu), not that it makes it less frowned upon.

as always, stay safe!
AMPING KANUNAY!

Daily Activity, Gym, Walking

Height 168.0 cm		Weight 72.8 kg		Body Fat %
Waist cm		Thighs cm		Chest cm