What can I do if I am stuck and can't lose any more weight?

A questions I  received when I was away for a long (much needed weekend). 


I am stuck at a weight and I can't seem to make the scale budge, what do I do?


-This is a common complaint that I have noticed. I too had this issue and realized that by cutting out fruits and natural sugars, my body began to drop the weight I was holding. Natural sugars store up in your body and turn into fat if they aren't burned quickly. People who do not exercise should try to limit or avoid fruits and natural sweeteners. If you notice the feeling of not losing weight, maybe a little bloating in the mid section, sugars are probably the number 1 cause. Try slowly cutting back to one sweet a day and see if that scale doesn't give you a big surprise. (Boy followers don't read the next part!) Girls- you probably notice that the scale is not friendly to us during that particular time of month. Don't let this week discourage you, stay off the scale and continue eating the same way. I am not a fan of the scale in general. I don't think it matters what the number reads, it is all in how you feel. If you notice your pants getting tight, cut out some of the junkier food. If you are dropping pant sizes, keep doing what you are doing!


If cutting out fruit and natural sweeteners doesn't work, try increasing your daily activity. The rule is "play an hour a day". Go on a walk, do some squats, sit-ups, push-ups, stretching. Basically get off the couch and move around. If I don't feel like going to the gym, I will vacuum my whole house, garden, walk up and down the stairs, play fetch with Sali or just walk around. KEEP the TV off and move. 


I am currently at a stand still with my weight. I like the size that I am and now I am working on toning and strength. I am running and doing Crossfit style workouts and I will begin swimming soon. Because of the amount of exercise I get, I eat a good amount of fruit to maintain carbs but I don't recommend this if you are only walking a few miles here and there or doing a few reps for strength and conditioning (that won't burn the natural sugars). 

Coffee is a great hunger stimulant. Try it black or just a little cream. We walked and drank coffee for breakfast every morning!

Check out this yahoo news article that I came across today. I agree with most of this article but remember- all things in moderation! Eating bags of chocolate chips and Pounds of cheese will make you fat but if you eat them in moderation, yes I believe they can be a fat release. It is kind of like the 4-hour body by Tim Ferriss, the small amounts of certain foods help your body to maintain a healthy weight and your body fights and burns these calories when done right. 

Brandon and I walked over 20 miles in 3 days while we were at the beach. The weather was cloudy but warm and we couldn't help but walk and explore every street!

Bloating, Achy, Gassy Feeling and How to Troubleshoot!..Part 2

I hope you got something of of part one. I know it was a lot but it is all so helpful. Here is the last of what I learned from Dr. Allison Siebecker . Remember that these tips aren't for eating Paleo or Primal they are for anyone who struggles with IBS, bloating, gas, etc... Even if you aren't on a low carb diet- these steps will help you find out what is hurting your stomach problems.

What do I do if I have a sweet tooth and what would the best Sweeteners be for cooking and eating?

Here are some sweeteners and a blurb about what they do and where they go in your body.

• Honey- would be the best because it is ready to be absorbed –monosaccharide. There are tons of benefits in honey. Try to buy local honey because it can help fight allergies.
• Pure glucose (dextrose)-  will absorbs in GI tract
• Stevia- Difficult to bake with, may be packaged with insulin (prebiotic)
• Maple Syrup

Try to limit or avoid:

• Agave-very high in fructose, contains prebiotics
•  xylitol and erythritol, table sugar-limit amount

Here is what Dr. Allison Siebecker says about sweeteners: “My patients do better with a little bit of honey in their diet."

Dairy seems to be a controversial topic among health food gurus. I am always seeing mixed reviews but on thing that seems to be consistent is that you need to do what feels best for you. If you drink milk and get cramps- DON'T DRINK MILK!!!

Troubleshooting Dairy:

Problem: Lactose- bacteria can feed on (milk sugar)

Troubleshoot:

Eliminate dairy for several days and see how you do. It is different for everyone.

Try lactose free dairy

Use lactose free dairy products

Make your own yogurt

Choose aged cheese- Gouda, brie, cheddar, monetary jack

Choose Ghee and butter

If dairy is a problem avoid:

• fresh cheeses- mozzarella, chev, creamed and cottage cheese
• Store bought yogurt is NOT lactose free but if you must have it choose greek yogurt. 

“Majority of my patients can tolerate lactose-free dairy. In fact, their health improves when they include it.” Dr. Allison Siebecker

Another thing I hear is: "How do you eat so much fat in your meet yet you still lose weight?" "Doesn't fat make you fat?" No! That is not the case. Fat burns Fat!

Fat Factor-

-Fat stimulates bowel movements

-reducing fat consumption may benefit those with diarrhea

-increase fat consumption to help with constipation

The basics of Troubleshooting:

-Try lactose Free dairy

-Avoid starchy tubers

-Avoid beans

-Avoid raw veggies and fruits

-Adjust levels of Fat accordingly

For more information do your research and check out the following links:

www.siboinfo.com (your phone/skype consultations available

SIBO class (7 hours) available at www.SIBOinfo.com/learning-more.html