suppose
it could be argued that, after I decided to lose the “Newlywed 19,” I started
on the weight loss plateau. For several weeks after my husband and I began
running together and trying to figure out how to feed ourselves good food, I
didn’t see any progress. I’m not going to lie — it was discouraging. I thought
maybe I would just be the chubby little wife forever. I thought maybe I had
ruined my body. And it was really hard to even want to try when I wasn’t seeing
any results.
Slowly, however, things began to change. I kept at it, ran until
it hurt, cut back on sweets, and learned to cook. And pretty soon I started to
feel like a better version of myself: more energetic and confident in my body,
more capable of doing the things I needed to do, and more interested in making
healthy choices and leading an active lifestyle.
My experience with losing weight and building a healthy living
pattern is pretty typical. Common, even. Many people — from endurance athletes
to former-couch potatoes — reach a point in their journey where their progress
stalls. This could be a signal that their body has adjusted to their new diet
and activity level, and needs more effort if it’s going to continue to become
healthier and more efficient. Or it could be a signal that they’ve grown tired
and are less vigilant.
Whatever the reason, don’t let a little (or a lot) of time on
the weight loss plateau keep you from working toward the healthy lifestyle you
have planned. These tips will help you out of your rut and on the track to
better health.
It's All Downhill From
Here!
Use
these tips to keep you on your way to better health.
Get Enough Sleep
Being
well-rested ensures your body has enough time to heal from the exercise you've
been doing. It can also keep you alert and disciplined enough to make healthy
choices and avoid mindless eating.
Rethink Your Appetite
If
you've been exercising a lot, you're probably also a lot hungrier than normal.
Instead of indulging in large portions or treating yourself to high-calorie
snacks you think you've "earned," remember that it's okay to be
hungry sometimes. It may also help to pull out measuring cups and spoons to
teach yourself what a "healthy" portion looks like.
Be Consistent
To
become the (healthier) person you want to be, you may sometimes need to act
like that person even when you don't feel like it. That may mean going to the
gym every day, even if you don't want to, or eating an apple when you'd much
rather have a doughnut. But consistently making healthy choices – especially
when it's difficult – will speed you on your way off the plateau and toward the
healthy lifestyle you are hoping to lead.
Make It Hurt
If
you've been stuck at the same weight for a while, it may be time to up your
game on the exercise front. Increasing the intensity of your workouts – running
faster or longer, lifting more weight, doing more reps – will push your body to
work harder and become more efficient, which can lead to greater weight loss
and better health.
Don’t Stress
Worrying
about the progress you are (or aren't) making can wear you down and make it
more difficult to resist unhelpful (and unhealthful) snacking, or to have the
discipline to go to the gym. If you find yourself stressing about a little
stagnation, find some time to relax. Spend some time with a friend, sit down
with a good book, meditate, and forget about losing weight for a while.
Improve Your Diet Even More
You're
cutting down on sweets and eating "lean and green" dinner (salad with
a side of lean chicken or fish). But if you're still not where you want to be,
consider adding more whole grains to your diet, like 100% whole wheat bread, or
exchanging your typical snack of crackers and cheese for a piece of fruit and a
handful of nuts instead. Try cutting out as much processed food as you can, and
use fresh ingredients instead.
Keep Your Eyes on the Prize
What
is it that you are working toward anyway? Do you have a strong vision of what
your life will look like when you reach your goal? Will you be able to dance in
your wedding dress again? Run and play with your children in the park? Finish a
triathlon? Whatever it is, keeping that in mind will help you continue to push
forward even when progress is slow.
Focus on How You Feel
It
can be discouraging to step on the scale and to see the same number day after
day, week after week. Especially when you are working hard and improving your
diet. In fact, maybe you were feeling great – healthy and energetic – until you
stepped on the scale. And the number you saw took the wind right out of your
sails.
Why
let a number on a scale tell you how healthy you are? Why not focus instead on
how much energy you have, and how excited you are to feed your body well and
keep it moving? The scale can be one way to measure your goal, but it doesn't
have to be the only way. And it certainly shouldn't stop you from continuing to
pursue a healthy lifestyle. So if you find that the pesky number on the scale
leads you to a bag of chips and the couch, more often than it does to healthier
choices, put it away and focus on how you feel instead.
No comments:
Post a Comment