Everything was going great. You were losing weight each and every week and you were really pumped. It was so exciting to watch your weight plunge downhill. You felt better, you knew you looked better, and it was a wonderful feeling. Not to mention that you were able to buy new clothes in a smaller size! Finally. Then one day….BAM…nothing. The scale was not moving although you kept up your same exercise routine and your same calorie count. What happened? My dear, you have hit a plateau. Do not fret though, this is common. It is just a bump in the road.
Over the past three years of my own weight loss journey I have hit them a few times. It is very discouraging so I completely understand your frustration and raging insides. Try as I might, some of them took A LOT of effort and changes to get over and back to the other side of continued weight loss. In fact, I am at one as we speak and it is ticking me off. I guess that was my inspiration for writing about it today.
Plateaus occur as your body adapts to the changes that you have made in it. It is used to the new you only it does not understand that you are not done with it yet and that you would like to continue. You have to make it understand by shaking it up a bit. Rattle the cage, as they say. This is what I am attempting to do this weekend.
Some things that you can do to stir things up a bit:
You should always eat breakfast, but if you have not been good about doing this, start today. Eat less at lunchtime, and minimally at dinner. No snacking after 7 p.m. This will have sabotaging effects if you do.
Drink more water. This tends to get your metabolism moving along.
Cut down on the calories just a wee bit. If you feel that you are eating too few calories already, then raise them up a little bit for a day or two and then cut them right back down. Keep a food diary if you cannot do this math in your head. I have a permanent calculator in my head because I have been at it for a long time now.
Change your exercise routine. If you have been running, try walking. If you have been doing weight training, try aerobics. Better yet, mix them up a bit.
Lastly, sleep more. Did you know that thinner people do this? Hmmm, I think they have something there. Sleep decreases your cortisol levels. Higher cortisol levels give you those love handles around your middle. Lack of sleep also decreases your serotonin levels, which tell your body to eat more sweets, carbs, and more food in general. In addition to this, lack of sleep tells your growth hormones to slow down. Your growth hormones are responsible for fat loss and pumped up muscles.
Now, this might not work overnight, but eventually with consistency and perseverance, you will get over that plateau and make it to the other side. The number one important rule in this weight loss adventure is do not give up. You are going to get there! Have faith and be strong.
Angel Lynn writes in weight loss, single parenting, and health