Prepare for what lies ahead

It might seem like the hardest part of a lifestyle change is getting started, and in some ways, it is. Think back to 27 days ago when you decided, "Today is the day. It's time to make a change." You planned your first step and followed through with it. There have likely been bumps in the road over the last month or so—highs when you felt like everything was going right and lows when you weren't sure you were going to succeed. In spite of the hiccups and surprises you've stuck with it, learning a little (or a lot) about yourself along the way. But what if I told you that now is really when the hard work begins? Stick with me...

At this point, you might notice the surge of newbie motivation start to wear off. The big drops on the scale you saw the first few weeks often begin to slow down. The novelty of healthier foods and regular workouts isn't as exciting as it once was. Does this all mean you're destined to fail? Of course not! By identifying some of your most likely obstacles and making a plan to deal with them now before they're in your face, you're setting yourself up for success no matter what challenges lie ahead.

Obstacle #1: The Dreaded Plateau

If you’ve been exercising and cutting calories for several weeks but are no longer seeing the same results that you experienced in the beginning, then you’ve probably hit a plateau. This occurs when your progress comes to a standstill and can be described as not making any "gains" (such as improving your fitness level or losing weight), but not necessarily moving backward (losing endurance or gaining weight).

One thing to remember with a plateau is that your lifestyle changes might take some time to show up on the scale.  Don’t be discouraged because the magic might be happening in your body before it shows up on the scale. You might give up just before those results kick in.  Also, make a conscious choice to not let the numbers on a scale determine who you are. You are far more than a number.

One of the most frustrating things about a plateau is that it's hard to predict when it might happen. Everything is humming along smoothly and then, all of a sudden, your hard work stops paying off in visible ways. This is completely normal—talk to anyone who's been on a weight-loss journey and they will tell you that plateaus are part of the process. That doesn't mean it's not tough to stay motivated, though. The best ways to bust through a plateau are also the best ways to avoid them in the first place:

• Track your food daily, staying within your SparkPeople-recommended calorie and nutrient ranges.
• Make sure you're eating high-quality foods and drinking enough water.
• Vary your exercise routine regularly. After about four to six weeks of doing the same thing all the time, your body gets used to it and you need to switch things up. Your routine should include both challenging cardio and strength training.
• Get enough sleep.

Obstacle #2: Loss of Motivation

Weight loss is very much a marathon, not a sprint, which can be difficult to accept when you see significant progress right out of the starting gate and then watch as it slows down significantly over the next few months. How do you stay motivated when the scale isn't moving, your pants aren't fitting any better or you're not any faster on the treadmill today than you were two weeks ago?

• Create a reward system. This doesn't have to be strictly based on results. You might recognize tracking your food for a consistent number of days, getting to the gym for all of your planned workouts this past month, or surviving the family potluck without breaking your calorie budget as worthy achievements that deserve to be celebrated.
• Try something new. If you're tired of the same boring oatmeal for breakfast or the same stationary bike ride at the gym, mix it up! Try a new recipe or a fitness class that sounds interesting. A break in routine might be just what you need.
• Find a buddy. This could be a workout partner, someone you call when you need advice or even a SparkPeople buddy who can provide online support. It helps to have someone to celebrate the victories with you and who you can lean on when times get tough.

Obstacle #3: Maintaining Your New Weight

It might seem strange to talk about weight maintenance when you're just a month into your program, but eventually you'll get to that point, and when you do, it helps to know what to expect. There can be physical challenges to weight maintenance, which require experimenting with your calorie and activity level to find the right balance for you. There may also be psychological challenges, because knowing what you should do and actually doing it over a long period of time are two different things.

When you reach one goal, it's important to re-evaluate and create new ones to keep you motivated and moving forward. For example, now that you're a regular walker, consider training for a 5K or 10K in your area. If you've reached your weight-loss goal, start building muscle with a challenging strength-training program. When you continue looking ahead, you continue pushing yourself to try new things and challenge your body (and mind) in new ways.

If you’ve been down this road before and changes weren’t sustainable, take a look at why. A little reflection makes it easier to plan for challenges that lie ahead (because no matter what, we all have at least a few). Then this time will be different and your changes can last a lifetime.