Breaking a Weight Loss Plateau – Part 2

Friday I talked about some of the tweaks I made to my diet when I started to stall out. I wrote that one first because that’s the easy one to change. The hard change for me was to shift my mindset with food and myself.

I made 3 changes that helped me focus on the big goal, what I wanted for my future self.

1. It’s just data. I track my food and keep a thought journal everyday. On days that I was off plan, I recognized that my Inner Asshole was beating myself up, telling me that I wasn’t good enough. And when I was on plan, but saw no changes my IA would throw up shade like this isn’t good enough, you need to do more, this has to be perfect!

I shifted from these negative beliefs. I started to listen to my Inner Coach when she told me “This is just data. Learn from it. What were you thinking when you ate the ice cream at 10:00pm? What could have been a better thought to have?”

By doing this, I was able to recognize patterns of thoughts and actions. With this awareness, the next time I started to hear these thoughts I was able to listen to them but not believe them and decide on a better thought like “ What I’m doing is no longer working, so I will make a change to start seeing results.”

2. My brain wants to be entertained. When I ate off plan or ate too much it was always because of one thing. My brain didn’t want to feel uncomfortable feelings so let’s distract and be entertained with food instead.

All of my late night binges were my Inner Party Girl wanting to avoid feeling tired and bored. She wanted to eat to numb the feelings. By journaling, I recognized the pattern. So now when I start to walk into the kitchen at night I know that I need to do a thought check. “Am I really hungry? Is something else going on that I’m trying to avoid?” The answer is usually yes.

I talked Friday about changing the amount of food I was eating. This also falls into this category. My IPG would say “But it tastes so good. There’s only a few bites left, just finish it.” Or when I was eating an exception food she would say “It’s been so long since we had cake, who knows when we’ll have it again? Better eat it all. Wow, another piece sounds really good!”

Entertainment. My brain wanted to keep eating to avoid the uncomfortable feeling of not finishing what was on my plate. This was my hardest shift to make. I still catch myself wanting to eat past my +2 on my hunger scale if I didn’t “clean my plate.” But I now am aware that it’s a feeling I’m trying to avoid vs actually wanting more food.

3. Trust that I can do this. I learned by making small changes and taking small steps forward, I could reach my goal weight. I remember one Friday afternoon that I decided I was not going to eat off plan. This was a day that I was going to be home alone. On days that I was at the house by myself, I would always turn into a carboholic. I would eat all the sweets and chips stashed in the pantry. But not this day. I made the conscious choice to sit with my feelings and not resist or try to numb them. And I did it. Mind blown. I knew by getting threw that one day I could do anything I set my mind to. I started listening to my Inner Coach when she told me to be patient, you’ll figure this out. Set a goal weight, we will get there. And we did.

If you’re stuck on a plateau, write out what thoughts you’re having when you want to eat off plan instead. Are you bored, tired, stressed, anxious, lonely? Is there something better you can be thinking? Write it down. Practice these better thoughts over and over until they become routine.

It will be hard at first. Those inner voices will tell you it’s stupid and useless. That’s only because the brain doesn’t like change. If you commit to keep writing, the voices will diminish and you will gain insight to what bullshit your brain is trying to sell you.

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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Ok friends until next time. Have a fricking amazing day!

Published by Andrea

I’m the go to friend and family member if you need something done. But I don’t give myself the same commitment. I say no more! This is the end of my life long yo-yo dieting. No more quitting projects halfway through. No more giving up on myself. Period!

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