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Published on: 09 Jul 2011 by leily
So you've been working your butt off, eating your veggies, chugging down that water like you've never had your thirst quenched before, everything is going perfect.....but in the past week or so, the scale number has been missing one thing; change! I know you are probably like wtf is wrong with me? And it is so frustraing that you are considering saying "to hell with weightloss! I was born this way baby!" Slow your roll lady gaga, your body is telling you something, "in order for the number to change, your habits have to!" If you haven't already realized, this blog will be about what to do about the physical and ever important mental plateau that stops every weight loss train to a hault.
Experts tend to agree that when your weightloss is not continuing exponentially, it tends to be one of two reasons, a need for change in your caloric intake or exercise regime. When assessing if your caloric intake needs to be altered and how, ask yourself this, "have I been going hungry for a while?" (hungry for a while means you have been starving with your belly empty and grumbling for more than 6 hours in the day time for the past 3 or more days) "how much have I been exercising?" "How hard have I been working out?" "Since I've started dieting, how much have I altered my caloric intake? Have I altered it at all?" These questions are important because the answers determine what you need to change in order to get the ball rolling with the weightloss. So if you realize that you have been going hungry for a while (under my definition) then the answer is simple, for one day, increase your caloric intake by 200-300 calories now you are probably like what?! How does that work?! I for the first time, have no scientific reasons for this, I just know off of my personal experience with myself and friends that when you know you are fricken hungry and you keep thinking that starving for a few days will do the fat some good and you keep waking up all excited to find out that nothing's changed you just eat a bit more then regular and the next day all your worries go down like your weight. How much you have been exercising and how hard you have been exercising is a pretty obvious answer, if you go every day and you have been slacking, well then....get off your behind and work! Um the only thing here is if you have been working hard at the exercise, then either you need to get some new exercises or switch up the order. For instance, say you usually, do cardio, push ups, then crunches, then lunges your body is used to the way in which the muscles will be stressed so you should then switch everything up so your order could be cardio, lunges, then crunches, then push ups, etc..etc.. just for the mean time, while you are changing order around, look into new exercises that yield the same results.
Sometimes your caloric intake needs to go down because since you started loosing weight you haven't really altered it, so if you started at 1500, go to 1350 or 1200, if you are at 1200 you can go down to 1000 (but I won't recommend that because I don't want to seem as if I am encouraging an eating disorder) if you are at 1000 calories or 1200 calories then you need to switch up your work out at this point, increase the intensity, get new exercises, try different types of workouts, etc, the key here is really just to keep your body guessing as to what will be next.
Next I will discuss the mental plateau, that feeling that you can't go on you're satisfied even though you are like 20 pounds away from your original goal, that point where you start to think of ways to justify your slow weightloss, saying things like "I think my original goal was a little ambitious", "I wasn't built like a model, this is just my body and that's that" (now hear me out, I'm not saying that you should not be happy with yourself but is that truthfully the reason why you are done with weightloss? or is it laziness?) What you have to do is tell yourself that yes, you are beautiful but you are not truly happy with yourself and that's why you started this regime in the first place, and yes you are worth the work, time and effort for yourself, and finally, yes you can do this! Its a hard road but the pay off is great in the end, not only do you look better but really, you learn about yourself in the process and you also show people a little something about yourself, that you are hard working and committed to things you see as important. Try going shopping, buy one article of clothing that you've been dying to wear once you lose weight, try it on each morning to encourage yourself by seeing the changes and noticing the places that need a little work. Maybe you are broke, take your smallest article of clothing and make it a goal to have it too large for you within a certain time, the possiblilities are endless! :)
The plateau whether mental or physical is really a test of your mental strength, you need to keep pushing to see results, I hope that helped :)
*Anyone can hit me up with questions or commentary any time!*