Bulldog Obesity Overcoming Setbacks and Plateaus

Weight loss

Getting past a weight-loss plateau

Just because your weight loss has stalled, don't revert to bad habits. These tips can help you restart your weight-loss plan.

By Mayo Clinic Staff

You've been working hard to follow a healthy, low-calorie diet and improve your exercise habits. And your rewards have been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging. You've hit a weight-loss plateau.

Don't get discouraged. It's typical for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

What is a weight-loss plateau?

A weight-loss plateau is when your weight stops changing. Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly. The frustrating reality is that even well-planned weight-loss efforts can stall.

What causes a weight-loss plateau?

During the first few weeks of losing weight, a rapid drop is typical. In part, this is because when you initially cut calories, the body gets needed energy by releasing its stores of glycogen. Glycogen is a type of carbohydrate found in the muscles and the liver.

Glycogen is partly made of water. So when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. But this effect is temporary.

As you lose weight, you lose some muscle along with fat. Muscle helps keep up the rate at which you burn calories (metabolism). So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.

Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.

To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss.

How can you overcome a weight-loss plateau?

When you reach a plateau, you may have lost all of the weight you will lose on your current diet and exercise plan. Ask yourself if you're satisfied with your current weight or if you want to lose more. If you want to lose more weight, you'll need to adjust your weight-loss program.

If you're committed to losing more weight, try these tips for getting past the plateau:

• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules. For example, look at whether you've been having larger portions, eating more processed foods or getting less exercise. Research suggests that off-and-on loosening of rules contributes to plateaus.
• Cut more calories. Further cut your daily calories, provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which increases your risk of overeating.
• Rev up your workout. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Guidelines suggest that you spread out this exercise during the course of a week. For even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended. Adding exercises such as weightlifting to increase your muscle mass will help you burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day. For example, walk more and use your car less, do more yardwork, or do vigorous spring cleaning. Any physical activity will help you burn more calories.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your health care provider or a registered dietitian about other tactics to try. If you can't further decrease the calories you eat or increase your physical activity, you may want to revisit your weight-loss goal. Appreciate the weight you've lost. Maybe the number you're striving for is unrealistic for you.

Because you've already improved your diet and increased your exercise, you've already improved your health. If you're overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't give up and go back to your old eating and exercise habits. That may cause you to regain the weight you've lost. Celebrate your success and continue your efforts to maintain your weight loss.

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April 09, 2024Show references

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See more In-depth

Mental Resilience in Fitness: Overcoming Setbacks and Plateaus.

Embarking on a fitness journey is a commendable endeavour, but its not always smooth sailing. Setbacks and plateaus are inevitable, challenging both your physical strength and mental resilience.

In this article, well explore the psychological underpinnings of setbacks, drawing on insights from studies in psychology. Additionally, well delve into a comprehensive list of the top 10 ways to overcome setbacks on your fitness journey.

Why Setbacks Occur: Unravelling the Psychology.

Understanding the science behind setbacks is crucial for developing resilience. Research in psychology suggests that setbacks often stem from stress, which triggers the release of cortisol, a hormone that can impede muscle growth and fat loss.

Additionally, unrealistic expectations and self-doubt can create mental barriers, hindering progress. Studies show that framing setbacks as part of the learning process, rather than failures, can significantly impact how individuals respond to challenges.

Top 10 Ways to Overcome Setbacks:

1. Set SMARTER Goals:

Setting achievable goals is a critical component of building mental resilience in fitness. SMARTER goals (Specific, Measurable, Achievable, Relevant, Time-bound, Evaluated, and Revised) provide a framework for goal setting that enhances focus and motivation.

• Specific: Clearly define your fitness objectives. Instead of a vague goal like get in shape, specify lose 10 pounds in three months or run a 5K within eight weeks.
• Measurable: Establish concrete criteria to track your progress. This could involve recording workout duration, weights lifted, or dietary changes.
• Achievable: Ensure your goals are realistic and attainable. Setting objectives that are too ambitious can lead to frustration and demotivation.
• Relevant: Align your fitness goals with your overall life aspirations. Consider how achieving these fitness objectives contributes to your well-being and happiness.
• Time-bound: Set a clear timeframe for achieving your goals. A deadline adds a sense of urgency, motivating consistent effort.
• Evaluated and Revised: Regularly assess your progress and adjust your goals as needed. This ongoing evaluation ensures your objectives remain challenging yet realistic.

2. Embrace a Growth Mindset:

Cultivating a growth mindset is transformative, shifting the perspective on setbacks from failures to opportunities for growth. In the fitness journey, challenges are embraced as a natural and integral part of the process, fostering resilience and determination.

This mindset transcends positive thinking, representing a commitment to continuous learning and improvement.

Key Points:

• Mindset Shift: Embrace setbacks as opportunities for growth rather than failures.
• Natural Challenges: Recognize challenges as inherent in the fitness journey, contributing to personal development.
• Resilience Building: View setbacks as essential for fostering resilience and determination.
• Continuous Learning: Cultivate a mindset of continuous learning and improvement on the fitness journey.

This transformative mindset empowers individuals to approach challenges with curiosity and adaptability, extracting valuable lessons from setbacks.

It goes beyond positive thinking, shaping a resilient and determined individual who thrives in the face of adversity and celebrates the transformative power of every obstacle encountered on the path to fitness success.

3. Seek Social Support:

In the pursuit of fitness goals, seeking social support is a vital strategy that goes beyond mere encouragementits about building connections that provide motivation, accountability, and shared experiences.

Key Points:

• Vital Support during Challenges: A reliable support system is crucial during challenging times, serving as a lifeline during plateaus, recovery periods, or moments of waning motivation.
• Sharing the Journey: Transparency is key; share your fitness journey with friends, family, or a community. This not only establishes accountability but also opens the door to valuable advice and shared experiences.
• Encouragement and Motivation: Genuine encouragement from your support system acts as a powerful motivator, reinforcing your capabilities and propelling you forward.
• Accountability Partnerships: Pairing up with an accountability partner enhances commitment, promoting adherence to routines and fostering a sense of collective achievement.
• Shared Experiences: Connecting with those who share similar fitness aspirations creates a community where triumphs and setbacks are openly discussed. This shared camaraderie reinforces the understanding that challenges are universal and victories are collective.

In essence, seeking social support transforms the often solitary pursuit of fitness into a collaborative and uplifting endeavour, where encouragement, shared experiences, and collective triumphs propel individuals forward on their path to health and wellness.

5. Diversify Your Workout Routine:

Overcoming plateaus in your fitness journey involves injecting variety into your workout routine to break the monotony and stimulate continuous progress. Here are key strategies for diversifying your workouts:

Key Strategies:

• Introduce Variety: Prevent your body from settling into a comfort zone by introducing variety into your exercises.
• Explore New Exercises: Break away from the familiar and explore new exercises that target different muscle groups or engage your body in novel ways.

Diversifying your routine not only overcomes plateaus but also promotes overall physical health, reduces the risk of injury, and keeps you mentally engaged in your fitness journey. Whether its trying new exercises, joining fitness classes, or embracing outdoor activities, the element of surprise not only challenges your body but also makes your fitness routine dynamic and fulfilling.

This commitment to continuous improvement ensures that your fitness journey remains exciting, effective, and sustainable over time.

6. Reassess and Adjust:

Achieving sustained progress in your fitness journey requires a dynamic approach, where the regular reassessment and adjustment of your fitness plan play a pivotal role. Heres how you can implement this strategy effectively:

Key Components:

• Continuous Evaluation: Regularly scrutinize your fitness plan, considering workout intensity, frequency, and overall structure for insights into its effectiveness.
• Identifying Success Factors: Celebrate achievements such as fitness milestones, improved strength, or overall well-being to boost motivation.

Recognizing that your body is dynamic, reassessing and adjusting your fitness plan is a strategic move toward sustained success. By acknowledging what works well, making modifications when necessary, and ensuring alignment with current goals, you actively participate in a personalized and responsive fitness journey.

This commitment to adaptability fosters continuous improvement and prevents stagnation, ensuring that your pursuit of health and wellness remains both effective and fulfilling over time.

7. Celebrate Non-Scale Victories:

In the pursuit of fitness goals, its crucial to recognize and celebrate non-scale victories, elevating the journey beyond mere numerical achievements. Heres a closer look at key aspects and the holistic approach to fitness success:

Key Aspects of Non-Scale Victories:

• Improved Energy Levels: Committing to your fitness journey often results in heightened energy levels, contributing to increased productivity and showcasing the positive impact of healthy lifestyle choices.
• Better Sleep Quality: Achieving better sleep is a non-scale victory with profound benefits, influencing mood, cognitive function, and overall recovery.

Beyond physical changes, advancements in mental well-being, including an uplifted mood and reduced stress levels, are significant non-scale victories. Celebrating these holistic improvements not only enhances motivation but also reinforces the commitment to a balanced and healthy lifestyle.

While scale victories have their place, the true essence of fitness success lies in appreciating the multifaceted enhancements that positively influence both physical and mental well-being.

8. Track and Analyze:

In the pursuit of fitness excellence, keeping a detailed fitness journal proves invaluable for cultivating self-awareness and driving continuous improvement.

This journal is not merely a record-keeping tool; it serves as a dynamic instrument for tracking progress and making informed adjustments to your fitness journey.

Key Aspects of Fitness Journaling:

• Comprehensive Progress Tracking: Document workout details to observe progress over time, recognizing areas of improvement or potential stagnation.
• Pattern Recognition: Analyze your journal to unveil patterns in routines, revealing correlations between factors like diet, sleep, and workout performance.

This meticulous tracking empowers you to make informed adjustments, whether tweaking exercises or modifying workout intensity. Beyond quantitative data, the journal offers a space for qualitative reflections, fostering a deeper connection with your fitness journey.

In essence, maintaining a fitness journal is not just about logging workouts; its a personalized guide shaping a more informed and effective fitness future, embracing the transformative power of each step taken along the way.

9. Visualization Techniques:

In your pursuit of fitness goals, incorporating visualization techniques can significantly enhance your mental resilience and motivation. This practice involves immersive mental rehearsals where you vividly picture overcoming challenges and reaching your fitness aspirations.

Key Aspects of Visualization Techniques:

• Immersive Mental Rehearsal: Visualization is an active mental exercise, allowing you to vividly envision conquering challenges in your fitness journey.
• Confidence and Motivation: This practice goes beyond positive thinking, fostering a heightened sense of confidence that positively influences your motivation. As you mentally picture achieving your fitness goals, you cultivate determination and resilience, influencing your actual workout performance.

Scientifically grounded in the mind-body connection, visualization serves as a mental conditioning tool, aligning your mindset with the possibility of success.

Integrating this practice into your routine propels you towards a transformative journey where mental resilience, confidence, and motivation converge, paving the way for the realization of your fitness goals.

10. Accountability Partner:

Embarking on a fitness journey can be an enriching experience, especially when you have a dedicated partner who shares similar fitness goals. Partnering with someone not only transforms your fitness routine into a shared venture but also introduces a powerful accountability dynamic that propels both individuals toward success.

The essence of having an accountability buddy lies in mutual support, encouragement, and shared responsibility.

Key Aspects of Accountability Partnerships:

• Mutual Support and Encouragement: Sharing your fitness journey with a partner creates a network of mutual support. Your accountability buddy becomes a source of encouragement during challenging moments, fostering a positive and motivating environment.
• Shared Responsibility: An accountability partnership entails shared responsibility for each others progress. This joint commitment to success ensures that both individuals stay on track, consistently working towards their fitness goals.

The collaborative nature of an accountability partnership extends beyond the gym, influencing lifestyle choices and fostering a sense of camaraderie. Whether its celebrating achievements or overcoming setbacks, having a fitness ally enhances the overall journey, making it not only more enjoyable but also significantly more effective.

As you and your partner navigate the challenges together, the shared commitment becomes a driving force for sustained motivation and success in your fitness endeavours.

5 Honourable Mentions:

Check out 5 more mentions that didnt quit make our top 10 list:

1. Focus on the Process, Not Just Results: Guide: Shift your focus from outcome-based goals to the process itself. Embrace the daily rituals and habits, finding joy in the journey rather than fixating solely on the destination.

2. Positive Affirmations: Guide: Integrate positive affirmations into your daily routine. Affirmations can rewire your mindset, instilling confidence and resilience during challenging times.

3. Reflect and Adapt Nutrition: Guide: Evaluate your nutritional habits. Ensure your diet aligns with your fitness goals, providing the necessary fuel for both physical and mental well-being.

4. Progressive Overload Principle: Guide: Apply the progressive overload principle to your workouts. Gradually increase intensity to challenge your body, promoting continuous adaptation and growth.

5. Setback Journal: Guide: Create a setback journal to document your experiences. Record emotions, triggers, and your response to setbacks. This self-awareness aids in developing strategies for future resilience.

A Holistic Approach to Mental Resilience in Fitness.

Building mental resilience in fitness is an ongoing process that requires a holistic approach. By combining psychological insights, practical strategies, and additional techniques, individuals can cultivate a mindset capable of overcoming setbacks and plateaus.

Remember, setbacks are not indicative of failure but opportunities for growth. Embrace the journey, stay adaptable, and foster resilience to ensure long-term success on your fitness path.