My typical weight loss pattern is I lose some weight, stay the same for a week or two, lose some more, gain a little back, lose some more, repeat all or part of the pattern, but, at some point I hit a Plateau. The weeks where I maintain are usually because I took in too many calories or exercised too little. But, when I stay the same weight for several weeks in a row, then that is a real plateau. The book says it happens when my body no longer needs as much energy (calories) as I used to need. Decreasing my calories by 200 per day should boost my weight loss by ½ pound per week. I have also found that switching around what I eat, or when I eat it can also help. This is especially true for me because I tend to get into patterns (some would call them eating ruts).
Increasing my daily exercise or changing my exercise routine can also help. (But tomorrow is the day we are looking at exercise…)
There are times when I have been on a ‘strict diet’ that I’ve ‘taken a vacation for a day’, and this has jump started my weight loss. When I eat few calories (defined for me by planning to eat less than 1,000 per day over several weeks), my body goes into ‘starvation mode’, and the weight I lose tends to be muscle mass. One trick that works for me is to eat between 1,000 and 1,200 calories for 2 days, then 1,500 for a day, then repeat the pattern. First of all, my body doesn’t trip into ‘starvation mode – fat conserving’ as easily with this pattern. Second, my head says ‘this restriction is only for a short while… I can eat more in a day or two… or I just ate more yesterday so this is my diet day.’ The closer I get to my lowest maintainable goal weight, the longer my plateaus are. I’m not there yet. I’m still in the ½ pound per week stage (and if I stay the same, it’s because I ate more or exercised less). But the lesson today is reminding me how my body reacts on an extended weight loss journey.
Thought: It’s terrible that I’ve hit a plateau.
Response: Plateaus are a normal port of losing weight. My body is just adjusting on its way down. This may actually be a ‘set point’ and it may take some special attention to jump start the scale movement. But, this is supposed to happen from time to time. It doesn’t necessarily mean I’m doing anything wrong. Try some of the tricks I know that work for me.
Thought: This just isn’t fair. I’ve worked hard. I should keep losing like I have up until this point.
Response: Check my weight graph that I’ve kept since 2002. Look for plateau patterns to get information about ‘personal set points’. Give myself credit for all the changes I’ve made in my thinking and behavior so far and how they are impacting my progress. TAKE MY MEASUREMENTS. Don’t assume the only information that counts is gotten on the scale.
Exercise: treadmill
