Deal with a Plateau
Today's lessons is about dealing with the stopping of weight loss even though you are following your plan. When I began my weight loss journey, I plateaued for 1 year - yep, 1 year that the scale stayed about the same. However, during this time, I was losing inches and gaining muscle.
We are given some choices as to what to do when we plateau:
1. Continue what you are doing and see if you will start to lose weight again.
2. Decrease your calories by about 200
3. Increase your exercise by 15 to 20 minutes
4. Call this your goal weight and move into maintenance.
However, Dr. Mcdougall has some teaching about the bodies setpoint:
"Homeostasis and Your Setpoint
Homeostasis is the process by which your body maintains itself in a stable condition.
Maintenance of this equilibrium within the body is accomplished by internal mechanisms,
such as regulations of appetite, physical activity levels, energy expenditure,
and hormones. This stable condition has also been described as your biological setpoint.
Ideally this setpoint would result in you being trim, active, and healthy. When it
comes to body weight, however, over 2/3 of the US population have their setpoint set
too high. They are maintaining a stable condition, through homeostasis, that is undesirable
– both for appearance and health. Trapped by this setpoint, every attempt at
dieting ends in failure. ... see link for full article:
My plateau was because I had a particular setpoint, when I started gaining, my body stayed at this weight for some time. Then, I eventually gained some more. So, when I started to lose weight, on the "weigh" (pun intended) down, my body chose to stay at that particular weight again. This weight was 10 pounds heavier than my teen aged and early adult weight.
I was not comfortable staying there. So I continued exercising and monitoring what I ate. It took about a year before the scale began to move again, but it was only when I decided to train for a half marathon and started doing longer runs that I broke through that plateau.
Plateaus are a necessary part of the weight loss journey and today's lesson is make you become aware of this and not get discouraged when it happens. Think of plateaus as when the body stabilizes itself as your weight adjusts. Don't think of it as a bad thing, just choose one of the options suggested.
I would suggest that should you choose to reduce your calorie intake, to do so by changing the type of food you are eating and eat more of the less calorie dense foods (vegetable, fruits, gains and beans) rather than just eating less food.