Friday, July 19, 2013

What to Do When You Hit a Weight Loss Plateau: 10 things to kickstart your progress

I'm almost through my fifth month on the Shaklee 180 turnaround program and my word of the month is "stuck." My scale has not budged. My measurements have not budged. I feel a bit like I'm not going anywhere. Because, well, I'm not.

So what am I going to do?

This is the point that tends to break dieters. Sure, it's easy to stick with it when weight is falling off. But it's a little harder to so no to squeaky cheese and donuts when you don't feel like you'd making any progress anyway.

I'm determined not to let this break me and face my last month on the Shaklee 180 program head on. I've spent a great deal of time scouring the interwebs and getting great input from nutritionists including Shaklee's own Dr. Jamie McManus to bring you my top ten things to try to get your progress moving again.*

(*please note: I am not a doctor nor do I play one on TV. This post is not intended to serve as or replace medical advice from a doctor who knows you and your history better than a blogger in Oregon. While I considered advice from Dr. McManus, this advice is not provided or endorsed by her or Shaklee Corporation. The following are my thoughts and opinions only. I recommend consulting an expert before trying any of these. I am not an expert. Really.)

10 Things to Try When the Scale is Stuck

1: Re-visit Your Plan
Ask yourself: Are you actually following your diet plan or just mostly following your plan? Of course, life happens and we can't be perfect all the time but if the days you're not actually following your plan out number the days you are, you will run into a problem. Get out your materials. Re-read your manual. Give yourself a refresher on what your diet plan actually entails and do your best to stick to it.

2: Consider a Re-boot
If you find you may not have been following the plan perfectly, consider starting fresh with a re-boot. Pick a start date like you did when you first started your plan to follow the instructions precisely (including the exercise!). If your plan had an introductory phase, consider starting from there again.

3: Get Out Your Measuring Cups & Scale
It's easy to pour "about a cup" of something and count only 8 ounces of calories. But if you're off by just a few ounces a few times a day, that could add up to a significant calorie difference every week. Instead, take accurate measurements and count all your calories to make sure extra calories are not sneaking in accidentally.

4: Move More
Are you exercising as often as your plan prescribes? If you've already getting adequate aerobic exercise in, try adding weight training to boost muscle mass and metabolism. If you can't possibly fit in any more "work outs" try making every day tasks a little more challenging. Park further away when at the store or do squats while brushing your teeth for example.

5: Write Everything Down
Use the mantra, "if you bite it, you write it." Eat a jellybean? Write it down. Helped your kid finish their mac & cheese? Write it down. Try "just a taste" or something? You know what to do. This goes for beverages as well.

6: Minimize Days Off
How often do you take days off from your plan? If birthday parties, traveling and special events turn into full days off, you may be sabotaging yourself. Ask yourself: Do you really need to take this day off? Could you plan in advance to choose lower calorie foods earlier in the day or do an extra work out so that you can have some freedom for your event? That's not to say that you should never take a day off but sometimes it's easier to find an excuse to not be on the plan than it is to plan around your plan.

7: Don't Give Up!
It's easy to feel like you're failing when you are no longer making progress toward your goal. Feeling like you failed might make you feel like you should go back to your old eating habits. Don't do that! That definitely wont' help you move forward.

8: Celebrate Success
Celebrate how far you've come by putting up reminders of your progress: post before/now pics or measurements on your mirror or fridge to remind you how far you've come and what you don't want to go back to. Celebrate little successes, too. Worked out today? Celebrate! Stuck to the plan all day? Celebrate! Just make sure your celebration method is no or low calorie.

9:Try New Foods
It's possible that missing out on something nutritionally is keeping you stuck. If you're guilty of eating the same foods over and over again, try mixing it up. Even if it just means adding a handful of spinach to your smoothie or eating green beans instead of broccoli.

10: Mix Up Your Routine
Do you normally work out in the afternoon? Try exercising in the morning. Always pick the same Zumba songs and dance moves? Try a new dance style or go for a brisk walk instead. Using different muscles may challenge a new part of your body and give you some extra oomph.

Have you ever hit a plateau?
What helped you get back in the game? Share your tips in the comments!

I've got 1 month left to go as part of the Shaklee 180 program and will continue to post twice monthly updates. If you want to follow me and my progress, you can do it here:


Disclosure: This is a sponsored post as part of the Shaklee Corporation blogger program. I have received free products, online support and incentives for participating in the Shaklee Corporation blogger program. My opinions are my own. I am also a Shaklee Independent Distributor. People following the weight-loss portion of the Shaklee 180™ Program can expect to lose 1-2 pounds per week.

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