It’s a sad but true part of any weight-loss effort — at first you’re humming along, losing a pound or two a week, and then wham! A week or two, or more, goes by with no progress on the scale and you may even gain a pound or so back.
It’s discouraging, but it’s not the end of the world. A lot of times our bodies get used to our new healthy habits and so the weight loss steadies. Or we slip a little here and there, not measuring food as carefully or allowing ourselves a few too many treats.
I’ve been there — in fact, it’s something I’m experiencing right now. I’ve lost about 9 pounds on Weight Watchers and, while I’m still tracking every day and focusing on healthy foods, I haven’t seen the scale go down in a couple of weeks.
Here’s how I’m trying to fight this “inevitable slow-down” and make sure it doesn’t last too long or curb too much of the progress I want to see!
- Back To Basics
Sometimes things that we start out doing when we embark on trying to lose weight get slowly tossed by the wayside as we see success. For example, I definitely haven’t been drinking as much water in recent weeks as I was in the beginning. That’s why one of my healthy goals for the Stellar Fit Fam Facebook group this week was to drink at least 64 ounces of water a day. I’ve also taken out my measuring cups again!
- Reduce Eating Out
I’m guilty of eating out too much — and it definitely can come back to haunt me. For convenience sake, I’ll eat dinners out a couple times a week, and lunches at least three times a week. And going out to breakfast on the weekend is one of my favorite treats. But combining all of that together equals way too many “extra” calories — while I try to estimate my Weight Watchers points accurately, there’s no doubt eating out can derail those estimates. This weekend I made breakfast at home, and while I have had two lunches out already this week, I have homemade lunches ready to go for the rest of the week.
- Up Your Exercise Game
I always lose weight more consistently when I’m watching what I eat, but I also tend to keep that train moving forward more when I’m working out, too. These don’t need to be super-strenuous workouts, and it can be as few as three times a week. But that extra movement goes a long way to not just burn calories, but put me in a healthy frame of mind. While some may think, “Oh, I worked out today, I can eat what I want.” I tend to think, “I feel so good because of my workout, I want to keep that healthy feeling going.”
- Control Your Treats
We’ve had a lot of birthdays in the office lately, and I love to celebrate with coworkers over a piece of cake. I haven’t said no to the cake in the past couple of weeks, but I’ve also tried to control the number of other treats I may have usually allowed myself. For example, instead of bringing home ice cream, I’ve had portion-controlled treats from Skinny Cow. There are certain treats I know I can control myself around, and others I can’t, so I’m trying not to put myself in temptation’s way.
There’s no doubt that I am not perfect when it comes to these tips — but I am trying! And each day that we make healthy choices for ourselves, then the more progress we will see. Even if weight loss is not your goal, sometimes these reminders can go a long way to refocus our healthy habits. I hope these tips have helped you!
How do you get your mojo back when weight loss has stalled, or you’ve been eating too many things that aren’t so good for you?