It’s always frustrating when you can’t get the scale to budget, whether that’s for 1 week or 6. This is especially problematic when you feel that you have done everything right. You’ve tried to be good about diet and exercise. You’ve tried to cover everything, but you’re not seeing the results. You’re not alone.
Bob Sullivan, co-author of
The Plateau Effect: Getting From Stuck to Success,
The first thing our research shows is that everything hits a plateau. Every good idea, diet program, marriage and professional athlete eventually stops working. This is the most confusing thing about any endeavor, and it’s particularly frustrating for people trying to lose weight. Fortunately, there are ways to turn things around.
The most obvious ways would be to significantly cut calories or exercise significantly more, but both have their limits, especially if you do both. You cannot necessarily keep either up for an extended period, and then you’ll hit a point where you hit a plateau again. The same thing applies if you’re just using your same old workout routine. That may actually be the problem. On a regular basis, you do better by mixing things up. Don’t just run. Try high-intensity interval training every once in a while. Try yoga from time to time.
When you can keep your body interested in its exercise (not predictable) with a healthy diet plan, you can set yourself up for the best success. It’s just a matter of working it out for your body.
- De-emphasize the scale – I know, it’s easy to get obsessed with the scale, but change that around. It’s incomplete, and there are a lot of factors to weight, including the very easily lost and gained water weight. Instead, take into account body fat, weight, and your inches. Utilize other metrics that you can measure, even including something like if you have more energy. Set different types of goals and work towards them. Something as simple as lowering your heart rate could be attainable and effective. You can then celebrate your successes.
- Enlist an honest friend – Get a solid support system and an honest friend that can help you to reach your goals. You could find a friend who is willing to exercise with you, someone who has similar goals, or someone who can simply hold you to your commitments. Find someone who you are willing to be completely honest with and someone who you can check in with daily, or on some kind of regular basis. They can help you to stay on track, even when you’re facing temptation that you would give into on your own.
- Don’t focus on old habits. Focus on starting new ones – If you’re obsessed with breaking old habits, you are always focusing on what you can’t have. On the other hand, if you focus on creating new habits, you are going to give yourself something new, something fresh even. Try swapping unhealthy foods out for healthier ones. So in short, you’re not telling yourself that you can’t have ice cream. You’re telling yourself that Greek yogurt is better. It helps you to stay in a positive mindset. You can even switch up your goals on a daily basis if you need to.
- Give yourself a hand – There are plenty of people who overeat because they are bored or emotional. They are hurting and in pain. So they eat when they’re not necessarily hungry. Be aware of what you do. Be aware of if you’re actually hungry or just emotional or bored. Try going out for a run or even playing a video game instead of going to food. It won’t be easy at first, but you will get used to it.
- Get things cleaned up – Stock your house and your pantry with whole foods. Skip out on the junk food and give yourself better options rather than surrounding yourself with temptations. It seems odd, but if you clean up your kitchen, you can put yourself in better control. Even simply cleaning and organizing your kitchen can help you to
feel in control internallyaccording to Dr Albers.
- Stop obsessing about your diet –
The time you spend away from a problem is just as important as the time you spend trying to solve that problem.You are not going to do everything perfect every day. So don’t stress about it all the time. Do your best. If you make a mistake, let it go and start over. Don’t obsess about
fixingproblems. Try focusing on creating new solutions and winning. You can always start from today.