Very often when we work on losing weight or when we exercise or even when we begin a new daily good habit we start out well and we feel energized by our success. Too soon after we are in the groove of our newly adopted habits and feeling good, we notice less change happening. We have hit a plateau.
A plateau is the leveling out of our uphill climb, it’s a slow-down of our efforts and sometimes it’s our body “getting used to” the change of diet, exercise or mental efforts. This plateau can work for you or against you – just know how to use it for your benefit.
-
When you began making changes, your body responded. When you change things up in your diet, exercise and emotional reactions, your body senses change and responds. When you feel like you’ve reached a place where positive changes are less significant, make another change and watch your body respond again.
-
In relation to dietary changes, keep an eye on your portion sizes and servings. You don’t need to measure and weigh your food if you learn approximate serving sizes by simply eyeballing it. Basically ½ cup or palm-sized for whole grains (brown rice, quinoa, barley, bulgur, oats, etc.), 1 cup of vegetables or 2 handfuls and remember more veggies are healthy when you leave out sauces, dressings and butter – or at least go very light on them.
-
Choose good quality foods. When you eat higher quality foods and eat slowly, you feel more satisfied. Also, don’t feel like you have to clean your plate. If you’re satisfied before you’re finished, save it! Use leftovers for the next day’s lunch. Eat lean, quality proteins.
-
Drink more water! Many of us do not get even half the amount of daily water needs. Your body will hold onto water when you’re not drinking enough because it needs water to function properly. When you drink enough water, you flush toxins and waste out of your body which leads to less water weight, less stored sludge. Add lemon and help balance your body’s pH. It’s okay to drink herbal teas too. Drink up!
-
Remember that when you lose weight and exercise more, your body doesn’t necessarily need the same amount of calories it needed before. Exercise energizes your metabolism so the need for food energy isn’t necessary. Also, the less weight you carry, the less energy you need to carry it. Consciously cut back and see if that helps renew your success.
-
Get enough sleep and down time. Go to bed earlier, begin a bedtime habit of unwinding meditative breaths, find quiet time – at least 5-10 minutes once a day to just close your eyes, breathe and let thoughts go. Make a habit of time for emotional unwinding every day. Learn how to meditate to re-center yourself.
-
Never give up. Just because you feel that you cannot lose any more weight, or make any more physical or mental changes, it doesn’t mean changes won’t continue to happen. As you get closer to your goal, things slow down, they don’t stop unless you stop. Don’t give up. Change it up instead!
Patience and self-love are important qualities to have. If you want something badly enough, you will find a way to make it happen. Be that change you want. Live as though your life depends on it because it does!
Questions? Send me an email here.
Initiate Wellness 