How to Break Through a Weight Loss ‘Wall’
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It happens to all of us…You are doing well, exercising and eating healthier then BAM…you stop losing weight. A few days go by and that scale isn’t budging…few more days nothing! Then, in some cases, you see the scale creep back up! WHATTHEHECK!
This must be one of the most frustrating things for people who are trying to lose. You feel you’re doing all the work but not seeing the results anymore.
If I had a dollar for every time a client said “Something isn’t right… I haven’t lost a single pound today. This exercise and diet thing doesn’t work”. Everyone wants results overnight. Did you gain that extra 20, 30 or 60 pounds in a couple of weeks? Well, why do you expect to lose it that quickly?
Geeeze, if it were only that easy.
Plateaus are when you are eating well, exercising regularly…basically doing all the stuff you are supposed to do and you stop losing. It’s like you hit a weight loss wall. What do you do? How do you get your body to kick start into weight loss mode again?
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NASA We Have A Problem
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The good news is that you can fix this stubborn scale issue. The bad news is you’re gonna have to step up your game!
There are basically 3 things you need to do:
1) Get REAL. You need to take a real and honest look at what you are eating and what you are doing. FOOD LOG! If you have truly been doing a good job controlling calories, controlling fat as well as exercising, as you should, then your food log will show it.
If you have been fudging here and there it will show that too. When you see it in writing you’ll get a whole new perspective…I promise.
If you haven’t strayed and you think your log looks as good (you may need to have a professional look to make sure) then it may be time to cut back some calories or up (or change) your exercise routine. As the body progresses, its needs change and you need to move your plan forward also.
If all you have ever done for exercise is walk, it may be time to mix it up with swimming, biking, exercise classes or just add faster sprints or intervals to your walk to make it a bit harder. Same thing with your diet. Mix it up, try new foods or cut back on processed stuff or things that have “snuck” into your eating plan..
2) Real Labels. Food logging will also help you determine if the foods you are eating are really healthy for you because it forces you to look at the labels. Sometimes foods that say they are low in fat, low in carbs aren’t necessarily low in calories. So, food logging doesn’t mean just writing down the name of what you are eating. It also means adding up the days total calories, fat, fiber, protein and carbs.
I give the recommended amounts that you should have of each of these in my Healthy Grocery Store Tour Manual. Check it out at www.healthygrocerystoretour.com.
3) Ignore the people who are trying to convince you that your plateau means your plan isn’t working and your efforts are in vain. Many people hit plateaus early, especially when they’re first starting a weight loss plan (or lifestyle change as I like to say). Don’t let people say that all you have lost is water weight and that what you’re doing isn’t working.
That’s bunk.
Yes, it is common for some to lose several pounds right off the bat and then stop losing. If you are one of these types of “losers” keep at it, keep eating clean and keep exercising. It may take a little time, but your body needs to see that consistency in what you are doing. Yes, you may have lost the initial several pounds from a bit of water shed if you lowered your sodium and processed foods, BUT keep it up so you can see more loss.
3) Make sure you are eating enough! I know that sounds strange but many people can’t get away from the “diet mentality” of deprivation eating. If you take in too little calories your body goes into defense mode and stores extra fat in order to protect itself. You need adequate calories (and good healthy fats) in order to lose weight. Know what number is right for you to lose.
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No One Ever Gets Anywhere
By Quitting…Stay Strong
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Plateaus are inevitable! They happen to all of us. It just means that you need to stand firm on what you know is right and then take the steps to up your game in order to start seeing some results.
Healthy eating is key. Exercise is equally important. And motivation is the glue that holds the whole darn thing together.
Well, I have come out with a system that covers all those bases. It’s NOT a diet! It’s a tool to help you achieve better health, weight loss success and a healthier overall lifestyle. My Healthy Grocery Store Tour has it all.
You get the specifics on what to eat, what to say away from, and most importantly how to cook it so it tastes good.
You also get a 4 Week Quick Start Exercise Plan that will show you what types of exercise to do and how often to do it. It’s great for the beginner or those already exercising because it starts you off slow but also gives more advanced modification.
And to keep you focused and motivated, I give you 2 months of my get Life-Changing Healthy Solutions Newsletter. It comes to your mailbox every month with a great audio CD and is packed full of information and motivating tips and topics.
Get all the details of this limited time Special Offer at www.healthygrocerystoretour.com.
Don’t get flustered when you hit a plateau…instead, arm yourself with the take-action knowledge and techniques I provide in my Healthy Grocery Store Tour Special Offer.
Best of Health,
Darlene
P.S. Oh, one other thing about Plateaus. Don’t judge everything off the scale weight. Sometimes we worship that scale a little too much and it messes with us mentally. Many times you will stop losing scale weight but you are still losing inches all over your body. So, measure as well as weigh!