Frustrated by the number on the scale?
Damn number hasn’t changed in days, weeks, or a month?
Is your Inner Asshole telling you “You’re broken. I knew you couldn’t do it”?
Is your Inner Party Girl telling you “ We’re not seeing a change on the scale, so we might as well eat what we want to feel better”?
Everyone goes through these times of stagnation. You’re doing everything right but the scale isn’t cooperating. You’re feeling disappointed and frustrated that what you’re doing to try and lose weight is no longer working. You want to throw temper tantrums in your brain. You hear that inner dialogue telling you to quit. “Why eat so healthy if I’m not going to lose the weight?” “No other diet worked, why should this time be any different?” “
I experienced these thoughts so many times on my weight loss journey. I would lose weight consistently for weeks and them BOOM. NOTHING! I would stall out and see no change for days or weeks. What I learned was twofold. There are two ways to get past this roadblock. There’s the mental shift and the physical tweaks that need to take place. Today I want to talk about the tweaks that I made and Monday I’ll talk about the mental shift.
On my weight loss journey there were three areas that I needed to reassess periodically to keep seeing results.
- Quality of food. At first I lost weight by just adjusting the amount of processed food I ate. As I lost weight though I needed to up level some of these choices. For example, instead of eating low-fat yogurt that’s loaded with sugar, I switched to full fat Greek yogurt with minimal carbs. I chose more fresh or frozen fruits and veggies instead of canned or in a cup.
- Amount of food. I grew up with the “clean your plate” mentality. If it was on your plate, you needed to eat it all, so wasteful to throw food away. At first it worked just not getting a second helping. But as I progressed, I really had to dial into my hunger scale and realize that even though there were only a couple of bites left, I had enough and it was ok to toss out the rest. “Better in the trash than on my ass” became my mantra. As you lose weight, you need less food to sustain you. I’ll talk about this tomorrow. This falls into both categories of physical and mental.
- Type of food. When I stalled out, I found it helpful to switch up my diet and eat different foods. I switched from apples, oranges, and bananas to mixed berries which have a lower sugar content. I added in more veggies into my soups and salads. Riced cauliflower became my go-to for soups and broccoli slaw was my added staple to all salads.
Don’t let that number frustrate you. Be patient. Be curious about what new routine might start another weight loss trend. Get creative.
Alright friends, leave a comment and like this page. Let us know what you’re working on. Are you feeling stuck? Maybe I can help.
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Until next time. Have a flipping glorious day!