Breaking through a weight loss plateau

Question
Hi there,
Wondering if you could please help me, thanks in advance for your time.
I'm 25, 5'6'' 142lbs and eat PERFECTLY except one day a week I allow myself a junk day to keep from feeling deprived. By perfectly, I mean an example of a day includes- latte w/low fat milk and raw sugar, a fruit and/or string cheese, sushi w/light rice or whole grain sandwich, handful nuts or fruit, soup or salad w/protein, and ~30 gm fiber powder (10gm at each meal).
I have been following this for almost a year w/at the VERY most 1-2 lbs weight loss.
On top of this, I started exercising 3 hours a week (including resistance work) for the last month. If anything, I look fatter...no tone, flabby arms, huge belly, and flabby inner thighs. I am only 25 and I look horrific naked and can not fathom getting in a bikini on the beach.
My career is very demanding so I can not exercise much more than these 3 hrs and my diet also has little room for improvement (I can't imagine getting rid of my junk day, it keeps me sane and motivated- my sweet tooth is large).
I am at a loss. I've been doing things right, getting ~7 hrs sleep a night, taking deep breaths, drinking enough water, taking a multivitamin and essential fatty acid pill daily, etc etc.
What gives?
Any clue to this mystery and how to tackle it?
Thanks so much and take care,
Anna

Answer
Hi Anna,

There's an empirical rules that in my experience worked for many people in your position: If anything doesn't work -- try anything different. Look suggested reading below for 'weight loss plateau checklist'.

And I mean anything. In your case you might want to:

1. switch to full fat milk since the low fat one is high in starch and lacks at least one important fatty acid CLA;

2. try completely unsweetened food since sweet taste can cause insulin resistance leading to metabolic resistance;

3. add high intensity interval workouts to whatever routine you have since it's the only exercise mode proved to fight metabolic resistance. If you cant find time to add it, do it instead of a part of your aerobic workouts.

4. you might want to calculate your body fat percent and using it instead of weighing yourself for a better picture of what's going on in your body.

_Reading_

Metabolic resistance
http://atkinszone.com/2008/05/metabolic-syndrome.html

Foods and insulin
http://atkinszone.com/2008/05/food-insulin-link.html


Interval training
http://atkinszone.com/exercise/2008/06/high-intensity-interval-training-for.html

Calculate your body fat percent
http://bantadiet.com/banta/?page_id=21

What is seight loss plateau?
http://atkinszone.com/2008/05/set-point-to-blame-for-weight-loss.html

The plateau checklist
http://atkinszone.com/2008/10/weight-loss-plateau-checklist.html

Does taste contribute to weight gain?
http://atkinszone.com/2008/05/does-taste-contribute-to-weight-gain.html

Tanya Zilberter

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