Plateauing, or reaching a point in your weight loss process where
you no longer show measurable success on the scale, is completely
normal. (Of course, knowing that fact doesn't make it any less
aggravating.) Often times, the weight loss of the first several weeks of
diet and exercise changes are the result of certain factors that drop
off after several weeks of initial lifestyle changes.
Here are three common causes of the plateau:
While these physical causes may seem discouraging, that is no reason to stop exercising and eating right, because when you stop healthy behaviors, you never truly reach your ultimate goal of long-term weight loss and better health. Remember that when you want to lose weight, you have to make the conscious decision to want to change for good. You have to maintain your motivation and your attitude about weight loss.
If you find that your motivation is starting to wane, try incorporating some new and encouraging weight loss behaviors in to your routine to give your attitude the boost it needs to power through the plateau. One thing that usually helps is to leave reminders of your ultimate goal within your home. Bring out that favorite pair of jeans, or the swimsuit you haven't worn in years. Take out that picture of you when you felt at your most fit and happy. Think about what it will be like when you can finally feel this type confidence again. Use imagery to help you keep your weight loss goals vivid in your mind. Do whatever you need to do to over come your feeling of discouragement in order for you to prevent backsliding, and yo-yoing.
Mentally, the worst thing you can possibly do when you plateau is to get discouraged, as this is often the fastest route to giving up. Understand that when you make healthy lifestyle changes, like eating smaller portions, exchanging sugary beverages for water, and consuming more healthy items like whole fruits and vegetables, you are doing things that are simply good for your body. It's like quitting smoking: it can only help you. So when things get tough, that's when it's most important to keep at it, because the ultimate goal is not just a size; it's a healthier you.
Here are three common causes of the plateau:
- Water Weight
- Decreased Muscle Mass
- Increased Muscle Mass
While these physical causes may seem discouraging, that is no reason to stop exercising and eating right, because when you stop healthy behaviors, you never truly reach your ultimate goal of long-term weight loss and better health. Remember that when you want to lose weight, you have to make the conscious decision to want to change for good. You have to maintain your motivation and your attitude about weight loss.
If you find that your motivation is starting to wane, try incorporating some new and encouraging weight loss behaviors in to your routine to give your attitude the boost it needs to power through the plateau. One thing that usually helps is to leave reminders of your ultimate goal within your home. Bring out that favorite pair of jeans, or the swimsuit you haven't worn in years. Take out that picture of you when you felt at your most fit and happy. Think about what it will be like when you can finally feel this type confidence again. Use imagery to help you keep your weight loss goals vivid in your mind. Do whatever you need to do to over come your feeling of discouragement in order for you to prevent backsliding, and yo-yoing.
Mentally, the worst thing you can possibly do when you plateau is to get discouraged, as this is often the fastest route to giving up. Understand that when you make healthy lifestyle changes, like eating smaller portions, exchanging sugary beverages for water, and consuming more healthy items like whole fruits and vegetables, you are doing things that are simply good for your body. It's like quitting smoking: it can only help you. So when things get tough, that's when it's most important to keep at it, because the ultimate goal is not just a size; it's a healthier you.
If you'd like to learn more about how to maintain your weight
loss motivation for sustained and healthy weight loss, visit me at my
website DrScottLewis.com for more information.
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