Post by bbbearsmom on Apr 7, 2024 0:16:07 GMT
Day 38 – Deal with a Plateau
First Beck discusses weight loss expectations about losing every week which she says usually doesn’t happen and when it doesn’t happen doesn’t mean the diet is broken. Most weight loss is a zig-zag line trending downward. You’ll lose, go up, stay the same, go down and repeat.
Often, you’ll have small plateaus that last a week or two. These can be from water weight, hormonal changes, and other bodily functions. When you hit a longer plateau of more than a few weeks it may be because your body no longer needs all the calories you are eating. At this point Beck says you have four options:
Continue doing what you are doing and wait it out. (My WW leader often gives this advice, and it has worked recently for a couple of women in the meeting. One the plateau was just for a few weeks but the other it was months. For the last one it was her last few pounds before goal and for the first one she had started vigorous exercising.)
If it is healthy and reasonable for you to cut the amount you are eating lower your intake by 200 calories. This will give you about a half pound a week loss.
Increase your daily exercise by 15 to 20 minutes.
Call goal and move into maintenance.
At this point I would like to add that Tammy says that when she got to the last few pounds, she would add a point and keep losing. She did this a few times until she started to maintain. So that can also be considered.
What has been your experience with plateaus? Any wisdom to share about plateaus?
First Beck discusses weight loss expectations about losing every week which she says usually doesn’t happen and when it doesn’t happen doesn’t mean the diet is broken. Most weight loss is a zig-zag line trending downward. You’ll lose, go up, stay the same, go down and repeat.
Often, you’ll have small plateaus that last a week or two. These can be from water weight, hormonal changes, and other bodily functions. When you hit a longer plateau of more than a few weeks it may be because your body no longer needs all the calories you are eating. At this point Beck says you have four options:
Continue doing what you are doing and wait it out. (My WW leader often gives this advice, and it has worked recently for a couple of women in the meeting. One the plateau was just for a few weeks but the other it was months. For the last one it was her last few pounds before goal and for the first one she had started vigorous exercising.)
If it is healthy and reasonable for you to cut the amount you are eating lower your intake by 200 calories. This will give you about a half pound a week loss.
Increase your daily exercise by 15 to 20 minutes.
Call goal and move into maintenance.
At this point I would like to add that Tammy says that when she got to the last few pounds, she would add a point and keep losing. She did this a few times until she started to maintain. So that can also be considered.
What has been your experience with plateaus? Any wisdom to share about plateaus?
