First- No weight loss this week
Am I disappointed? Yes, a bit. It would be nice to see the scale move down, but I know with my thyroid it will not be easy or quick. Good news is it seems to like to move suddenly for a nice group of pounds before pausing for a few weeks or longer. It is just me & I have finally learned not to beat myself up over it. However, if I am at a plateau for over 3 months I will check with my GP to see if there is anything more I can do. But before then, I will try various things to make it happen. Changing workouts, food and nutritional supplements, etc.. (green tea, cinnamon). Before I embraced Me and My Plateaus, the usual pattern was:
Old Plateau Cycle:
Plateau Week 1- I figure I messed up somewhere, I look over my logs & see if there is anything I can pin the stall on. Usually I can find something that might have caused me to stall. I make the necessary changes and think next week will be better.
Week 2- Puzzled that the changes/corrections haven't caused the scale to budge. I look closer at my logs and habits and change a few things like adding more time or intensity to my workouts, drinking more water, checking my sodium intake, etc.
Plateau Week 3- I start to get frustrated that my efforts are not working, I start thinking it isn't going to work. My mood and self talk become more negative.
Week 4 of Plateau- A month of no change in the scale or inches lost has become more than frustrating. I decide eating healthy and exercising are just never going to do it for me. I will never lose the weight I think, so I turn to donuts, potato chips, pizza and throw portion control out the window.
Week 5+- Off the wagon, no logging food, no exercise. I start to regain weight. It just sucks.
NEW PLATEAU CYCLE:
Week 1 is still the same, I look for anything that might have caused the stall and make the changes for the following week.
Week 2 is also still the same, I examine things closer to see if there is anything I can improve on or change up to break the stall.
But after that 3rd weigh in, Week 3 changes.... Week 3- I accept I might be in a stall. I keep up any positive changes, continue to mix things up & tweak my plan here and there, but I also am no longer focused on weight loss for my next weigh in. Instead in Week 3, I select a small reward under $10 (mp3s, book, new socks, lipstick etc) If my next weigh in for Week 4 is still stalled AND I have continued to stay on plan I get the reward! So I have a good incentive to look forward to for sticking on plan. Instead of worrying about the scale, I focus on staying on track. That reward will be mine if I just stay on track! I focus hard and if Week 4 comes & the scale budged down, well I can take that as my reward and save the gift for the next plateau, but if the scale is stalled, I smile and claim my reward. Then it starts again. Every 21 days with no movement on the scale means I can select a reward, on day 28 if I am still stuck but stayed on track for the duration of the 4 weeks, I get my reward. I figure that the donuts, chips & pizza I would normally gobble= $10 or more so I am not spending money, I am saving it & rewarding myself for making healthy choices.
I claimed my first Plateau Prize- 5 cheap books for my kindle on Week 6. So this week when I got no change on the scale, I was disappointed a bit, but I know that in 2 weeks if I stay on plan I will be lighter or have a new reward for staying healthy & on track. If I the scale responds this coming week, or the week after that, great- it means my plateau is gone, but if it isn't and I work hard & stay on track, I get a gift, but more importantly I keep my health, energy levels and positive attitude. Those are the REAL gifts, and I deserve them.
Breakfast this morning: Greek yogurt w/ defrosted raspberries- no sugar added