Reaching a plateau
If you have been following Slim.in meticulously, you may notice that your weight loss has slowed down substantially in the weeks 9-16. This is normal. Weight loss always plateaus after the first 3 or 4 months, regardless of the approach used.
Know what’s going on
If you have lost weight from the beginning of your journey, it means you are a smaller person now than when you started. This in turn means you need fewer calories to maintain your body’s functions, including your heart rate, breathing and temperature – things that make up your resting metabolic rate. Your resting metabolic rate decreases as you gradually lose weight.
Slim.in recalculates your allowances whenever you enter a new weight, so the above effect is reduced to some extent. However, your body was designed to protect you from contingencies such as starvation, something that was a constant threat until modern times. Such intricate biological mechanisms will limit weight loss in some of you to about 10-15% of your initial weight.
Count the non-weight achievements
Recognising and enjoying all your achievements is the other important thing to focus on right now in your journey. Think of all the activities that you can do now that you could not just a few months ago. These are the real stuff of success, and not just the number on the weighing machine. Your ability to celebrate the weight loss that you have achieved so far is a sign of your self-compassion. It shows you what is truly important – that you have a healthier, fitter body.
Keep up the effort
Many of you will continue to lose weight after reducing approximately 10% during the first 5 months. No one can predict how your body will respond, so the best thing to do is to keep up the effort.
One point to note is that you cannot decide on a figure in terms of the weight you want to be and think that if you work hard enough, you will achieve that weight. Your body is unique and it will eventually settle on the appropriate weight.
Is it really a plateau?
Sometimes the lack of weight loss can be simply because you have stopped following Slim.in like you did earlier. Maybe you think you know enough to get by without measuring. Or you have left off tracking. If that is the case, the ideas below will help you get back on track.
Go back to the basics
Track everything you eat. Plan your meals as well if you haven’t already started doing it. Remember the study about people overestimating how much they exercise and underestimating how much they eat?
See what worked earlier
Think back to a couple of good weeks when you lost weight. Find your food diary for those weeks and follow them exactly. If the plans worked then, maybe they will work now.
Increase physical activity
Increasing physical activity is a great way to overcome a plateau.
Have you chosen lifestyle goals yet?
If you haven’t done so already, now might be a good time to start working on a couple of lifestyle changes. If you have already started off, increasing the number of goals you work on might help.