Smaller Portions you fool!

I had a little setback and my weight loss stalled this week. I have been eating clean food with the proper meal timings but I haven't been losing fat at the rate expected, so I went through my food logs and realized I have two glaring holes in my current diet. Portion control and carbohydrates(Carb) timing are two components of the diet that have been lacking.

Vegetables, lean protein and good fats have been the staple of the diet so far but I haven't been eating the correct portions. I have gone back for seconds too often over the last two weeks. You hear a lot of dietitians talk about waiting 20 minutes after initialing eating and judging whether your still hungry. I think I will need to incorporate this idea into my eating patterns.

The Second issue I failed to address adequately was my carb timing. When I talk about carbs, I am referring to starchy carbs because a lot foods have carbs that don't affect blood sugar the way starchy carbs can. Dr. John Berardi speaks of rewarding yourself for exercising by eating carbs. Ingesting carbs post-workout does not have the detrimental effect on the body composition like eating carbs at other times in the day. I realized that I was not strict with my carb timing and that directly correlated to not losing as much weight/fat.

I have 164 days or 23 weeks left on the big day and I weigh 292 lbs. I need to average 2 lbs of weight over that span to get to my goal. Weight and fat loss does not occur in a linear fashion. Most of the excess is lost in the first few months of body transformations and as one gets closer to their goal the gains or losses are harder to come by.

Current Measurements:
Weight 292 lbs -14
Neck 18 inches -.5
Calf 13 inches same
Thigh 29 inches same
Upper arm 18 inches - .5
Lower arm 13 minus- .5
Chest 52 inches +1 inch
Shoulders 56 inches same
Hips 46 inches -1
waist 42 inches - 1