I've struggled with a weight loss plateau. Yes, I'm admitting this to myself! After several failed attempts to get my diet and exercise routine working smoothly I decided I needed a new strategy. I devised 5 proven tips to overcome a weight loss plateau. This mind set helped me when I felt depressed and had self-degrading thoughts. Of course, all of my friends and family say I'm in great shape and I don't need to diet or exercise. I disagree. I'm in good shape because I have been so dedicated for the past 15 plus years! If I get complacent about these 10 pounds, I may gain another 10 and then another? It's a vicious cycle that I will not start!
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Acknowledging the cause of weight gain. After a series of vacations, workout injuries and a family emergencies over the past 6 months, my good heathy habits started to back slide. I saw the scale start to creep up. I wasn't solely relying on the scale but how my clothes fit. Well, let's put it this way: I didn't want to buy an entire new wardrobe! Or at least not all new pants because those were fitting way too snug!
So I began watching what I ate a little closer. I thought I had been following a good diet and watching my calories over the past few weeks. When I went to the gym one morning, I decided to check my numbers on the scale to see my progress.
WHAT? EXACTLY THE SAME AS LAST WEEK??!!
Nothing has changed!
My mind starts thinking these negative thoughts: How can this be? I've tried so hard for nothing! Everyone is right! Once you hit 40 you're doomed!!
Ok, wait a minute! Take a deep breath. Have I really been giving this 100% of my effort? Maybe I could work a little harder. Honestly, my workouts have been a little half-assed! Ok, go to the gym and give it everything you've got!
You have to be completely honest with YOURSELF because in the end YOU are the only one you hurt if you don't.
So, I needed a little mental pep talk from myself. After that, I had a great workout and when I was ready to leave I told myself: NO! I'm doing 5 more minutes of burpees, mountain climbers, jumping jacks, etc.! I needed a little self-reflection. I'd been cutting my workouts SHORT thinking I'd make up for it the next day. Making the most of my workouts and pushing myself a little harder is the only way to accomplish my goal! Some days are tough. Either you're drained, physically, mentally or emotionally!! You have to be completely honest with yourself because in the end YOU are the only one you hurt if you don't.
Acknowledging what caused the weight loss plateau.
What was causing me to stay stagnate? I thought back to what had helped me achieve my goals in the past. Let's face it, there are always the special events that come up when we want to get back in our favorite LBD! So after a little reflecting, I knew what was going to make the difference for me.
I had to be accountable.
What does that mean? I had to be honest with myself about what I was actually eating and drinking as well as my level of workout. Sometimes, its easy to get in a lackadaisical routine and not even realize you've been over eating or cutting your workouts short. I had to get real with myself and away from the mindset that just because something is "healthy" I can eat as much as I want. Healthy calories are still calories and they add up! I needed a complete diet and exercise overhaul. These tips are what really did the trick and I saw the scale finally move down.
5 proven tips to overcoming a weight loss plateau.
Keep a food journal
Keep a food journal of everything you eat and drink. Writing down everything you eat makes you more aware of what you are actually putting in your body and it helps you see what might be helping or hurting your diet! What an amazing difference when you see your diet on paper! It's easy to eat three muffins and not think twice about it... until you actually have to write it down. Trying to keep track with pen and paper can be tedious, but now there are so many phone apps that can do the counting for you! My favorite that I am using now and is completely free is My Net Diary. I can either scan my food or find it from their extensive list. It will calculate calories, protein, carbs, etc. It's very easy and has lots of useful features, such as tracking your workouts, too.
Track workouts
I also needed to track my workouts. When I was feeling and looking my best, I tracked exactly what I was doing at the gym and increased the amount of miles I ran. I followed a 4 day workout routine and kept track of how many sets/reps I did, plus the amount of weight I was lifting. The goal was to increase the workout after a few weeks so my muscles would continue to be challenged. I had been slacking by trying to do shorter workouts in 3 days! This was not working! By writing everything down it made it easier to see and track my progress. In the past, I carried a little notebook around but now I just keep notes in my phone. I know I'll always have it with me.
Limiting Alcohol
Well, I do not need to do to go into too much depth here. Alcohol is empty calories. Having too many alcoholic drinks, especially those with added mixers and fruit juice, will be stored as fat. I know over the summer I had partaken in a few too many margaritas and they were definitely adding up!
Increase lean protein
Increasing protein is proven to help with weight loss and is beneficial for several reasons. For all of the women reading this, do not think high protein diets are just for body builders! If you are going to the gym and trying to build a little muscle and lose fat, your muscles need fuel from protein. So please don't eat a simple vegetable salad! Fuel your body with a little grilled chicken added to your salad.
Eating protein at lunch and dinner isn't enough so I also incorporate high protein snacks. My favorite is a protein shake which I make using Rule 1 a whey protein that has 24 grams of protein per serving. I get both the chocolate and vanilla flavors so I can make my Mixed Berry Shake or Chocolate Banana Shake.
Meal Prep
Having a solid plan is crucial for losing weight. I am busier now than ever before! Trying to juggle my full time job, a blog, spend time with my husband, step-daughter, mom and mother-in-law can run me ragged! Of course, everyone looks for me to put dinner on the table because I like to cook. Well, I don't particularly like it at 8 o'clock at night when we are out of groceries! Planning avoids this situation!
My husband will laugh at this because he knows I have a plan for everything. Well, my plan keeps us away from drive thru windows every night so I must be doing something right! Basically, make a grocery list and actually plan out meals. Breakfast, lunch, snacks and dinner are what you will need every day, 7 days a week. If you are new to dieting and do not cook, start simple.
For example, I pack my husband a Greek yogurt, a banana, an apple and a chicken sandwich every day for work. This small change kept him from going to the restaurants next door to the office which resulted in a 25 pound weight loss! Start small and master a few changes before trying to change your whole world. The last thing you want to do is buy a bunch of groceries and let them go bad in your fridge!
Ok, let's recap our tips to overcome a weight loss plateau!
- Start a food journal
- Keep track of your workouts
- Limiting/avoiding alcohol
- Increase your lean protein
- Have a meal plan
With these tips, I know that results are within reach. It is up to you to push yourself towards your goal!
What goals are you reaching for?
How do you find strength to keep moving forward even with obstacles in your way?
I'd love to hear your inspiring story!
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