A weight loss plateau - part two
How can you break through a weight loss plateau?
Be observant! Keep your eyes and ears open for sources of MOTIVATION. Read an inspirational article, buy a new workout outfit. Observe habits more closely. Ask yourself, are my serving sizes creeping up? Am I getting enough sleep? Have I slipped into old habits?
For me, motivation came from seeing a friend in great shape working out. I soon realized she worked out before she joined me for an exercise class. I wanted to increase my physical fitness but also never considered doing much more than I already was. I pushed through my thoughts and have never felt stronger.
Do you have any self imposed limiting thoughts around your diet or physical activity?
Acknowledging limiting thoughts is step one. Step two may be acknowledging you need support or more education about a healthy diet or how to use machines at the gym. Eventually though, there comes a time when you’re ready to take it up a notch. Maybe that’s why Nike’s ad “Just do it” is so popular!
Transforming thoughts
Try using this technique on any self imposed limiting thoughts - turn “I can’t” into “I can probably” and try out what you think you can probably do.
“I can’t possibly ….”
track my intake using an app
exercise on vacation
avoid family favorite foods during holiday meals
lift 5 or 6 or 10 pound weights,
give up “my” soda or cookies or my night time ritual
“I can probably…”
join that dance or pilates class I’ve always wanted to try
get to bed a half hour earlier
workout on the weekend
get groceries delivered and make two homemade meals in a week
put on another layer and hike in the cold weather
Plateaus are common. The key is to get back on track and find a little support. If you’re at the point where you don’t think you can keep going with the changes you’ve made, it’s okay to rest and re-evaluate. Your dietitian can help you question limiting thoughts, strengthen your knowledge, remind you of your conviction, or show you parts of yourself you might not see. You can push through, even jump over, a plateau!
Author - Shannon Svikhart, RDN
Resources:
National Institutes of Health explains more about why we hit weight loss plateaus
See what the Mayo Clinic says about getting past a plateau
For more tips and ideas on getting unstuck, check out this Healthline article