I gave up on almost every diet I ever tried. From Weight Watchers, to random magazine diets, I never followed through. I always had some excuse for quitting, but by far my most common excuse was that my weight loss attempts had stalled.
Truthfully, this could have been just after five days of dieting, or it could have been after several weeks. I liked the scale to keep moving. And quite frankly, if you are trying to lose some weight, who doesn’t?
If quitting isn’t an option, what should your reaction be you hit the inevitable plateau. Like everything in life, you have a choice.
- You can quit (my unfortunate choice many, many times)
- You can keep doing what you have been doing
- Honestly evaluate what choices you have been making
- Be patient
- You can change things up
- You can go eat some chocolate
Any of these are an option, and there are countless others. I’d encourage you not quit, or eat chocolate. Instead, look at Options #2, #3, #4 and #5, as possible ways to get yourself through the times when the scale seems stuck. With weight loss, nothing is static, and nothing is set in stone. Unfortunately, what worked for the first 10 pounds, may need some tweaking for the next 20.
When I initially started losing weight the last time, I mentally prepared myself for the fact that my weight loss wouldn’t continue on a “perfect” curve, but would rather have some dips and valleys along the way. That mental preparation really helped me when the plateaus came. And when they came, I started out with Option #3 – I forced myself to be honest with the choices I had been making. There were times when I had starting slacking up and had allowed extra food to creep in here and there. If that was the problem, I fixed it, and I did see the scale start to move again.
Since I had such a large amount of weight to lose, I got plenty of practice dealing with plateaus. If fixing some bad eating habits didn’t solve the problem, then I moved on to one of the other options. Sometimes I just tried to keep making the good choices I had practiced. In that case I had to be patient. But sometimes, even with patience and good choices, the scale wouldn’t budge. Then, I had to change things around.
This was where the rubber met the road for me. It took some extra work to mix things up so that I could continue on towards reaching my goals. Here are some things I tried. Usually either one, or a combination of several worked.
Changed up my exercise, either the type or intensity, or both
Cycled the calories around (read more here)
Changed the nutrient level of my diet (either more carbs, or more protein) on any given day
You see the common denominator? Change. Sometimes to have success you have to change things around! I’m not saying that plateaus are easy to get through, because they are absolutely not. But don’t let the plateaus that will come along get you so frustrated that you stumble on your journey to get healthier! How have you handled the plateaus that weight loss brings? Any difference now, as opposed to the past? I’d love to hear your ideas. Diane
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Question for you Diane…when starting a diet, do you think low carb is the way to go? I love meat and have already been working on giving up sugar, but the scale isn’t moving? What are you thoughts on beverages, likes Coke Zero and Crystal Light?
I recently found your blog and I really like your writing style and you are such an inspiration to everyone!
In the past, like you, I always gave up. With this newest path – one that reflects a permanent change in lifestyle rather than a diet or strict exercise regimen – I am hoping to meet any plateaus with a better attitude than before. You help. All the people I have met online have helped. I am confident that you and others will help remind me of new ideas (just as your post does now) when I get stuck. Thanks for your post!
266´s last blog ..I Think I Might Have Overdone It
Great post! I don’t think that I have ever stuck to a diet long enough to really plateau. I’m sure I’ll be tempted to quit (or eat chocolate, for that matter!) when I actually do hit one, but I’m hoping I’ll be prepared!
@Meg – I emailed you! But for those who are reading this, I don’t advocate low-carb, although there are people like South Beach Steve, who have had great success with it! Diet drinks – not so much anymore, but I used to love them!!
@266 – You will meet them with a better attitude. I can tell just from following your blog!
@Michelle – You are so funny! You will be prepared this time if you hit a plateau – some people don’t!
you can toss the scale?
MizFit´s last blog ..Yoga: True or False (guest post).
I hate plateaus. Like MizFit said tossing the scale is an option, but honestly, I need to see what progress I am making. So tossing it completely isn’t something I need to do. But I don’t like to weigh every day – is that okay?
I hope that I will be able to stick with this diet long enough to get to a plateau. Thanks again.
I wish I had read this post during my weight loss. I was so frustrated when I hit a pleateu. What I have found though, is that JUST when you’re thinking of giving up, things start happening…and they start happening FAST. That’s how it was for me, anyway…like a rollercoaster!
Lara (Thinspired)´s last blog ..Fall…in Love
@MizFit – You can! I couldn’t!
@Monica – Me too! It’s fine not to weight every day, or even every week. But personally, I would encourage you to pick a certain time each month to weigh-in, just so you will see what progress you are making with regards to the scale.
@Lara – Yes! That’s what happened to me too. I’d stay steady for a while, and then BOOM, it’d come off again!
Back in March, I hit a plateau where I lost and gained the same pound for TEN WEEKS – that is nearly three months! So many times, I wanted to give up, but I just couldn’t.
Something bigger in me kept me from doing it, and I am so grateful. I was 319 then, and I am 293 now and still headed down. It was a long hard plateau, but it DID end, and anyone else’s will, too!
Pam´s last blog ..Making Lemonade
I’m just like Pam above…hit a plateau for 10 weeks in from May to about July. Finally the scale started to move and when it did, it kept moving consitently for 4 weeks with pretty big losses. I think back and constantly feel grateful that I didn’t give up and that I kept going at it.
But you are right, its about changing things up and being honest with the choices we’ve been making.
Lola´s last blog ..My Parents
Don’t rely ONLY on the scales as they can and do vary. MizFit is right to some extent that you can ditch them, although I do admit I still feel a need to ‘know’ my weight. One way I’ve managed to keep at it through plateau times is to have a really, really tight item of clothing (usually trousers for me) and try them on once a week or so. If you are exercising your body may be changing shape as you build/tone muscle, rather than losing lbs. You may be able to see progress that way – waistbands less snug, etc. – to keep your motivation going. Best of luck everyone
Deniz´s last blog ..Re-education
@Pam – I’m so glad you didn’t give up too! You have done an amazing job – look how far you’ve come!
@Lola – I’m so grateful you kept pushing forward too. Honesty really helps with the process – you are right.
@Deniz – You are right – there are NSV that are just as important as the numbers on the scales. Good point about the shape of your body changing, even if the numbers don’t! Thanks for the reminder.
Great post, as always. The plateaus are frustrating for all of us. The thing is, they are usually followed by a period of accelerated weight loss (at least in my case). My secret that has helped me is that I measure my body weekly. That really puts things in a different perspective. Of course, I am also a fan of the constant tweaking, as long as the tweaking is only after an honest evaluation.
South Beach Steve´s last blog ..Wonderful Wednesday
Another great post! I already knew it, but it’s nice to be reminded that others experience plateaus too.
Beth´s last blog ..Success and Excitement
Good post! This is one of the biggest battles we all face. I have realized that when my weight loss stalls, my body is probably working on something internally and things will get moving again when the process has been completed. My weight loss may stall, but my health keeps on improving!
Hanlie´s last blog ..Fresh from the Farm
@Steve – True, very true! And a great point about the measuring tape. It’s very encouraging to see your body size go down as well as the scale!
@Beth – Thanks!
@Hanlie – It is so common isn’t it? I like your attitude that even if the weight loss stalls, your health is improving!
This reminds me of the book Who Moved My Cheese. I get stuck in a rut sometimes and want to keep pushing at what I have been doing, when what I really need is to try something new. I already have some things in mind for when winter comes around and it’s harder to walk outside, but I’m going to miss my outdoor walks!
Amy H.´s last blog ..Snnnnackity-Snack-Snack-Snack
Diane, just what you wrote is what I always do, even now. Although I am not in the lose weight category, age does create new probs & weight wants to stick to you. BUT as when I was younger, I do now. I evaluate all I am doing & never give up! I change food, ratios of my food, types of food I am eating, exercise (change is always here & even more so now that I am older plus my bod adapts much easier from all the years at it), how much I eat each day.. meaning not always eating the same amount or calories each day to keep the bod guessing. You have to keep at it & keep re-evaluating to succeed & maintain all your hard work. The key is not to get complacent! PLUS, do what is right for you. What works for your neighbor or training partner may not work for you. You have to keep experimenting to find your own way.
This journey is a mental journey, for sure. I have found that I compare myself to the time I lost 70+ pounds seven years ago. Then, I was in my 30s, and it came off fast. Now? I have been absolutely shocked to have some mere .5 pound losses, 1 pound losses–it has stunned me.
This time my whole journey has been about tweaking. I don’t know that I have ever found my groove, but I do know I constantly analyze what I’m doing, eating, striving for. I have struggled a lot mentally, but I have not once lost sight of my goal. Actually, I think I have made huge strides mentally. It definitely keeps me on my toes!
Jo´s last blog ..I Stayed Up Late on Purpose…
@Amy – That’s so wonderful that you already have a plan for keeping up your exercise in the winter months. You are so smart!
@Jody – You are so good at evaluating things, and working to stay fit and healthy! I think the reminder to constantly re-evaluate is so smart! Thanks.
@Jo – It certainly is a mental journey. Even if you haven’t found the one thing that works, it seems like you are moving things around and that is getting the job done for you! Congratulations!
In the past I’ve always just “kept trucking” when I hit a plateau, and typically I’d have a few weeks with no loss, and then all the sudden a bigger than usual loss (the reward for my patience). This time around, I actually never hit a plateau… my weight loss remained pretty steady and I attribute that to increased exercise… Now that I’m almost at goal weight… I WANT a plateau… a very long long plateau (a plateau for the rest of my life would be good!!)…
Janet´s last blog ..Day 108 – Crap-tastic Lunch
Plateaus are hard! I hit one earlier this year as I was losing the last of my “baby fat” (the “baby” was born almost two years ago, so it was about time…). I really watched what I ate, I exercised daily, I switched things up – still the number on the scale just didn’t move… What’s more, at one point it slowly but steadily was moving up despite all my efforts… I stopped weighing myself so often and only weighed myself once every two weeks. I also came to terms with the fact that I may not reach my “goal” weight. I realized that I looked pretty good, had lots of energy to run after an 18 mo. old, was healthy, and, had my blood pressure under control. These things are so much more important than the number on the scale, especially since I really essentially had “vanity” weight left to lose.
In the last four months, I lost about 12 lbs. I think continuing to switch things up and focusing on being healthy really made a difference for me.
Andrea@WellnessNotes´s last blog ..Delicious Cheese
I haven’t lost a whole lot so far, but in the last three months I’ve learned that changing things up is definitely what works for me in figuring out how to keep my weight loss continual. That and being patient and not giving up or giving in.
Great post, Diane. I’ll have to save this one for the next plateau as a reminder that we all go through them.
Leah´s last blog ..Great Challenge Idea
@Janet – How wonderful that you haven’t really hit a plateau this time around. Great job! And wonderful you are so close to your goal.
@Andrea – Those things are important, much more important than the actual number! I’m so impressed by what you have done, and I love reading your blog!
@Leah – Change and patience don’t seem to go hand in hand, but that’s often what it takes to be successful isn’t it? Thanks!
Your words are inspirational to everyone. You remind me of my very own plateau. I remember I was very depressed and I almost gave up. But as long as we hang in there, we will manage to overcome it. I did. I hope everyone else will to. Good Luck!
I have yet to lose any weight, I’m not sure I’ve made enough changes. I know WW doesn’t work for me although I keep trying it anyway. I know cutting out carbs is only a quick solution. I need to see someone and find out what I’m doing wrong and what else I need to keep doing.
One thing that helps me when I have hit plateaus (and I’m kind of in one right now) is that I think about how much weight I would have gained had I quit. If I had quit exercising and watching what I ate back in May when I started dealing with this plateau, there’s no telling how much weight I would have gained! So even though I’m not seeing huge losses, I’m not seeing huge gains, either, and that’s important!
@Keeven – Thank you so much. You did an amazing job with changing your life! Congratulations to you.
@Robin – I think finding what works for you is often a process. Weight Watchers didn’t work for me either – it wasn’t WW fault – it was mine. Let me know if I can help at all!
@erin – Very good point about the probable weight gain had you quit. That is so important!
One of the reasons I always enjoy coming to your blog, Diane, is that you have such a sane and kind-sounding “voice.” Your posts refresh me! I *love* lists, so I especially liked this one. Thanks for linking to your page on suggestions for plateau-busting.
Hilary´s last blog ..Fiber Friends: The Full Plate Diet
hi Diane,
this was a lovely post! I think I would choose #4, 5, and sometimes a nibble of #6 haha!
While I was reading this post, I connected in that I feel I must see results or I ’stall’ and I love that word you used! I hate to feel stagnate, cause then I feel ‘it’s not working, or what’s the point’.
I actually struggle with the opposite problem, due to an illness I had that I am underweight and I cannot gain easily! I have a lot of food intolerances and the hardest part is committing myself ‘daily’ to taking care of myself! Something I had to learn to start doing the last year and it changed my life! So, this is why I’m following you, because I can relate to a lot of what you’re sharing even though it’s slightly the opposite. So, thank-you! ~What a great comfort to know that we have so much support around us! Blessings to you on your health journey!
Sharmila
Jen´s last blog ..Possibilities, and Growing Naturally!!
I think you hit the nail on the head with the ways to break a plateau. I love the calorie cycling tip because that was a big one for me. Another thing that worked (while I was in weight loss mode) and it’s kind of similar to calorie cycling, was sticking to a set # of calories Sunday – Friday and then adding about 500 extra calories on the seventh day. It really shook my metabolism up and the scale reflected this in a good way
Michelle @ A Shade of Gray´s last blog ..Mojito Mama
@Hilary – I like lists too! I hope you are doing well these days!
@Jen – Blessings to you as well. You are not the first person I’ve had who has to work to keep their weight up comment on the blog. In fact, in my very first weight loss class I had a woman come who had the same issues as you shared. She didn’t want to come for weight loss of course, but to learn to eat healthy.
@Michelle – Good idea about the addition of calories on just one day! I hadn’t heard about that one.
# You can keep doing what you have been doing
# Honestly evaluate what choices you have been making
# Be patient
# You can change things up
# You can go eat some chocolate
I’ve done all of the above except quit
I think for me when I stall it is usually the result of cutting calories too much with the amount of exercise I do. Once I up the calories to a maintenance level, then I can back down just a bit again and the scale starts to move.
Other times it was a self-induced plateau (we’ve all been there!).
The thing is, plateaus can last a long time, but they also may not be true plateaus. You can often have the scale stay the same, but change your body composition with exercise. If the scale is stalling for me, I find taking measurements really helpful to show that there is something going on.
Lori´s last blog ..Bagel day and the kitty
Wonderful post, Diane! I’ve learned to face plateaus with patience. I’m actually at a plateau right now and I’m okay with it because I know I’m eating right and exercising and doing everything else I should be doing to lose the excess weight.
What I do is try on my clothes–those that fit and those that are in the “too small” section of the closet. It’s amazing and extremely pleasant to find that, even though the number on the scale hasn’t moved, my body’s shape most definitely has! Last weekend I donated a whole slew of too-big clothes to charity and some of them were only a few months old.
Change, as you said, is good. I’ve changed my thinking so that I’m no longer too hung up on that almighty number on the scale. It spurs negative thinking that often leads to overeating.
–Susan
The Crazy Woman Inside Me´s last blog ..From Downright Wicked to Good, Virtuous, Lean, Fit and Healthy!
i have never really hit a plateau, but i struggled to get the weight to start coming off at first. i didn’t have much to lose and i struggled for a while.
i actually had to up my calories (change) to start losing and as long as my eating has been consistance since then so has my loss!
@Lori – Yes on the measurements being important. And yes plateaus can last a long time, especially if you are an avid exerciser! Then you can really see a difference in your body composition and size without the scale moving!! Good point as always!
@Crazy – Patience is so good to have with a plateau, because as Erin point out, if we aren’t patient, then we can have a gian! I liked trying on clothes as well. It gave me a good visual as to where I was, and where I needed to be.
@Brooke – You are right about making sure to eat enough calories, and that people like you , who don’t have a lot to lose, sometimes have to play around with calories to make things happen! Great job!
Well I strongly believe that permanent weight loss requires time for your body to adjust to the new
metabolic setpoint you have moved it to with weight loss, so if my journal shows I have genuinely done a good job with my input and output, I just patiently wait it out. Nine times out of ten it has not been a ‘real’ plateau but just my body catching up with the changes I have made. If it is still not budging, which hasn’t happened yet, I change things up a bit in terms of my food. It works for me
Taryl´s last blog ..The Fair
You know, I’ve only had short plateaus, but even those I’ve found to be interminable. I’m honestly worried about how I’ll handle it when I get to a big one. Thus far, my answer’s always been “push harder.” Hopefully, that will get me through a good bit of the journey.
Hadley´s last blog ..I hit my first goal!
I started in June with 92 lbs to lose. I’ve lost 29 of those lbs so far and have not yet hit a plateau. However, I have read on everyone’s blog that it happens, to everyone…so I’m just waiting for mine (and dreading it, lol). I love the tips you offered on how to handle it. These are all things I’m already planning on doing when it gets here. I know I’m going to absolutely hate it when it gets here, because who wants to do all the work and not see the results on the scale each week??? NOBODY!! lol I’m hoping continued work and prayer will get me through…and I’m also hoping it’s the shortest plateau in weight loss history! One last thing….quitting is not an option. It’s just not.
Tammy´s last blog ..Job Fair Tomorrow
@Taryl – It just need time to adjust – some people just naturally seem to adjust quicker than others. That’s so great that you are keeping a journal. That way you can look back and really be able to see all the success you have had! I love that.
@Hadley – That will get you through. Much better to “push harder” than to eat more!!!
@Tammy – 29 pounds is a huge accomplishment. You should be so proud of yourself. It’s great that you have a plan, because then you will be able to work your plan, and wait patiently until the weight comes off again!
I think that’s one of the hardest things to deal with – when the scale won’t move. Who wants to do all the hard work if you don’t see a payoff! I believe patience is key. And I’m not a very patient person
You really have some great entries! Keep it up!
Robin´s last blog ..Louisiana Jambalaya
Great advice, plateaus are so tough. I need to focus on changing up my nutrient level!
MackAttack´s last blog ..So minty and fresh!
Number 3 and number 5 are the big ones for me! And so so much of it is the mental preparation.
Sagan´s last blog ..Day Three of the Vegan Challenge
@Robin – Me neither. So it was hard, but worth the effort to stay patient even with no payoff!
@Mac – Thanks for the comment. Yes, changing the nutrient level can help too.
@Sagan – Mental preparation is very important – both in getting started, and staying committed!
I’ve been so busy at work I’m just now catching up on blogs…I read this one and it’s quite like the one I wrote this morning! Didn’t want you to think I stole the idea…though I’m not above that of course! lol
Excellent post as usual…and great minds do think alike!
Debby´s last blog ..Justifying our exucses