82. Plateau...Friend or Foe?
Plateaus are one of those things most of us experience when losing weight. They have such a bad reputation and it can feel incredibly frustrating when we find ourselves in one like nothing you do can help you break free. What if I told you that plateaus can actually be a good thing? Let’s look at why we reach weight loss plateaus, how we know we’re actually in one, and how to change our mindset about them. How to Break Through a Weight Loss Plateau Journal out five days of food, starting with a Wednesday Change your exercise routine Reduce your stress levels Get a good night’s sleep when you can Get more fiber in your diet Eat more vegetables Plateaus: What They Are and Why We Hit Them We have all probably experienced a plateau at some point in our weight loss journey. I’m a big believer that a plateau happens for a reason, and we should actually be happy when we hit one. But what actually is a plateau? A plateau, to me, is when you have no weight loss for three months despite doing everything consistently. True plateaus do happen, but you have to be real with yourself. Have you stuck to your eating routine? Been consistent with your workouts? If you have, there are a few reasons why your weight loss might have plateaued. Your body might be trying to acclimate to your new weight, your body might require fewer calories as you lost weight, or your leptin hormone levels are resistant. Your Weight Loss SetPoint But I truly believe that if you’ve been consistent with your routine, a plateau is a good thing and we need to change our mindsets about why they happen. Let’s talk about our body’s weight set point. This is the weight your body naturally and easily loses weight to. You do have control to push your loss about 10-15% on either side of this weight, depending on your body type. Being comfortable at your set point, however, really lets you feel good about your intuitive eating, combined with gentle nutrition strategies. That maintenance becomes second nature. The final piece of a weight loss plateau is about your Basal Metabolic Rate. We all have a BMR and if we’re deep in our weight loss journey, we know what it is. But if you have a history of dieting, as I do, your BMR might be different from what the online calculators tell you. How can you approach your weight loss plateaus with patience? Will you keep a food journal for five days to see if you’re truly sticking with your eating plan? Let me know in the comments on the episode page. In This Episode What a plateau actually is [2:45] Why plateaus happen [6:30] The relationship between your body’s weight set point, losing weight, and mindset [11:30] How to change your mindset regarding plateaus [12:45] How to be patient through a plateau [26:00] Quotes “I call a plateau having no weight loss in three months despite doing everything consistently. That is the key point.” [3:17] “I really believe that if you embrace it, and you can really hone in on the intuitive side of your eating combined with some gentle nutrition strategies, your body will take you to where your set point is supposed to be.” [14:32] “If you have dieted for years and years, your Basal Metabolic Rate might be pretty different from what you calculate. That certainly is what I deal with personally because I have a pretty long history of diet, and at an early age. For me, I definitely burn fewer calories than I calculate I do.” [19:54] Resources Mentioned Join the G.O.A.L.S. Society Program Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative Related Episodes Episode 68: Siobhan Key on Sustainable Weightloss Episode 79: Do More of What Works Episode 81: Say "Yes" to Yourself