3 TOP TIPS TO BREAK THROUGH WEIGHT-LOSS PLATEAUS
We all come to times in our weight-loss journey that we "plateau" & it seems like the scale has "stopped moving". This can feel confusing & or frustrating...but it doesn't have to.
There can be many things involved when we plateau. I'm going to share the top 3 "PLATEAU PROBLEMS" I see with my clients & that I saw in my own journey.
#1 PLATEAU PROBLEM: YOUR SELF-DOUBT THOUGHTS: We stopped believing weight-loss was possible. WE LOST SIGHT OF THE BALL. We got caught up in self-doubt, the old thought patterns crept in like:
"This never worked before, this isn't going to work now."
or
"Oh man, I just fell off the wagon, I might as well eat all weekend & start on Monday".
...or different flavors of these thoughts.
WHAT TO DO INSTEAD:
**GET YOUR EYE BACK ON THE BALL. REFOCUS YOUR THOUGHTS ON THE FUTURE-DON'T FOCUS ON THE PAST.
**THERE IS NO WAGON TO FALL OFF OF. I REALLY WANT TO SEE THIS ELUSIVE WAGON!! DON'T THROW ALL YOUR HARD WORK AWAY, JUST WAIT UNTIL YOU ARE HUNGRY AGAIN, THE END. THAT'S ALL YOU HAVE TO DO.
**GO BACK TO THE REASON YOU ARE DOING THIS IN THE FIRST PLACE WHETHER IT BE TO LOOK GOOD IN A BATHING SUIT, TO IMPROVE YOUR HEALTH, TO AVOID TYPE 2 DIABETES OR PLAY WITH NIECES, NEPHEWS, FAMILY MEMBERS, GRAND KIDS ETC.
#2 PLATEAU PROBLEM: WE STOP DOING WHAT WORKS
Bringing awareness to our eating works. Doing food journals & waiting until we are experiencing true physical hunger works. Hydrating up to 1/2 your body weight in H2O works. Moving our body for mental health works. Avoiding refined foods, flours, sugars & not drinking our calories works for weight-loss & weight-loss maintenance. Intermittent fasting works. Planning our food at least 24 hours in advance works. Eating slowly works.
So when we stop doing food journals-and don't stay in touch with how many extra bites or licks we are consuming while prepping our food, or we don't wait until we feel true physical hunger to eat, or we eat refined foods, sugars, flours when we haven't planned them, when we don't follow our pre-planned food plan in general & not eating for emotional hunger, the numbers on the scale go up. THE END
WHAT TO DO INSTEAD:
SO...GO BACK TO WHAT WORKS:
***PULL OUT YOUR FOOD JOURNAL TO CONSCIOUSLY TRACK ALL THE FOOD YOU ATE THAT DAY: DON'T DO IT PUNITIVELY, DO IT AS A SCIENTIFIC DATA COLLECTION PROCESS ON YOUR AMAZING BODY...JUST BE A COMPASSIONATE DETECTIVE.
***WAIT UNTIL YOU EXPERIENCE TRUE RUMBLE IN THE TUMMY HUNGER FOR AT LEAST 15-30 MINUTES
***DON'T EAT WHEN YOU ARE SAD, OVERWHELMED, STRESSED, LET YOURSELF IDENTIFY THE FEELING YOU ARE FEELING, JUST OBSERVE IT, BREATHE INTO IT & REMIND YOURSELF YOU WON'T DIE.
***DO SOMETHING COMFORTING & KIND TO GIVE YOURSELF SELF-CARE THAT DOESN'T INVOLVE FOOD (WALK IN NATURE, LISTEN TO PODCAST ETC.)
***DO SOMETHING COMFORTING & KIND TO GIVE YOURSELF SELF-CARE THAT DOESN'T INVOLVE FOOD (WALK IN NATURE, LISTEN TO PODCAST ETC.)
***DON'T DRINK YOUR CALORIES: DRINK H2O, TEAS, SPARKLING WATERS.
***PLAN YOUR FOOD AT LEAST 24 HOURS IN ADVANCE & STICK TO IT: DON'T GIVE INTO URGES IN THE MOMENT.
***AVOID SUGAR & FLOUR (IF YOU CHOOSE TO EAT IT, PLAN IT AT LEAST 24 HOURS IN ADVANCE WITH A CERTAIN AMOUNT-DON'T PLAN TO HAVE CART BLANCHE TO EAT ANY SWEET/FLOUR & STOP WHEN SATIATED-WHICH MEANS THROW THE EXTRA AWAY IF YOU GET FULL/SATIATED BEFORE YOU FINISH IT.
***DON'T SNACK.
***EAT SLOWLY. PUT YOUR FORK DOWN BETWEEN EACH BITE.
***EAT A 4-6 OZ PROTEIN, 8-10 OZ OF VEGGIES & 2-4 TBS OF FAT AT EACH MEAL.
***DON'T SNACK.
***EAT SLOWLY. PUT YOUR FORK DOWN BETWEEN EACH BITE.
***EAT A 4-6 OZ PROTEIN, 8-10 OZ OF VEGGIES & 2-4 TBS OF FAT AT EACH MEAL.
#3 PLATEAU PROBLEM: WE BLAME & SAY "I DON'T KNOW WHY IT'S NOT WORKING" OUTSIDE THINGS FOR OUR WEIGHT-LOSS RESULTS
This is where we start inventing reasons why it's not working outside of doing what works. We think we are doing what works, but we are not & we tell ourselves we don't know why.
This is purposefully choosing to blame & be confused, and THAT NEVER WORKS.
WE ARE BLAMING OUTSIDE THINGS LIKE OUR FAMILY MEMBER FOR BRINGING HOME THE TREATS...
OR OUR OFFICE MATES FOR BRINGING THE TREATS...
OR OUR BOSS FOR GIVING US TOO MUCH TO DO & WE BLAME IT ON THE STRESS...
OR OUR DEMANDING BUSY SCHEDULE...
NONE OF THESE THINGS "CAUSE WEIGHT-GAIN OR PLATEAUS".
OUR CHOICES TO EAT CERTAIN THINGS CAUSE WEIGHT-GAIN.
WHAT TO DO INSTEAD:
***REMEMBER YOU ACTUALLY ARE IN CONTROL OF ALL YOUR THOUGHTS & ALL YOUR THOUGHTS AROUND FOOD & LIFE IN GENERAL & ALL THOUGHTS ARE OPTIONAL.
***TAKE ACCOUNTABILITY & RESPONSIBILITY FOR YOUR THOUGHTS ABOUT FOOD. DON'T BLAME IT ON OTHERS, DON'T BLAME IT ON A FORCES OUTSIDE YOURSELF.
***MAKE A CHOICE TO WAIT UNTIL YOU ARE TRULY PHYSICALLY HUNGRY TO EAT AGAIN & END SELF-BASHING IN YOUR BRAIN.
***BE PATIENT WITH YOURSELF & YOUR BODY TO LEARN & GIVE YOUR BODY TIME TO RELEASE WEIGHT.
***BE PATIENT WITH YOURSELF & YOUR BODY TO LEARN & GIVE YOUR BODY TIME TO RELEASE WEIGHT.
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WARMTH, HUGS & LOVES TO YOU!
CANDY WRIGHT BURGOYNE, M.A., CLC, CERTIFIED PAX PARTNER
CERTIFIED LIFE-COACH, WEIGHT-LOSS COACH, RELATIONSHIP & HEALING COACH
FREE YOUR JOY! COACHING
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