31 July 2013

30 Days 30 Letters: An Open Letter To My Diet Buddy #11 - You've Hit a Weight Loss Plateau! 7 Things to Do When You Think You're Stuck

This is letter #11 in Her Weight loss Diary's new series - 30 Days Letters to My Diet Buddy project. The road to weight loss can be tough. If you want to feel like you aren't alone in your diet endeavors, buddying up can hold you accountable for every bite you take. Subscribe here, because you don't want to miss any letter.

P.s. Don't hesitate to share your thoughts, the best thoughtful comments will be featured every Friday.


Dear Diet Buddy,

Today marks the end of July 2013. If you happen to hang out some time on my blog Her Weight Loss Diary, you'll notice that I haven't update my weight loss progress since April.


I am around that 74 kg since April. Yes, maybe non-scale victory because I didn't gain weight. But if you going to over four weeks with virtually no weight loss, you'll feel nothing but despair. Am I sounds like complaining? After posting an optimist post yesterday? Yes, I'm complaining because clothes shopping experience today was extremely disappointing. I spend hours searching for new clothes, and lastly end up with an unflattering choice. The pain of being fat.

If we're both in the same boat, I want to share with you this useful tips from nowloss.com - How to Break Weight Loss Plateau.

You've Hit a Weight Loss Plateau! 7 Things to Do When You Think You're Stuck

1. Reevaluate your calorie intake
For example, you've lost 5 kg with 1800 calorie diet and now you've hit a weight loss plateau. You'll need to eat 1700 calorie or less to keep losing (even less than what you ate to lose weight at first) because at this stage your metabolism burns less calories to maintain your NEW LOWER weight.

2. Trick your body by make changes to your workout routine every 2-to-4 weeks
When you do the same exercise everyday, your body idles and no longer responding as you’d like. Shake things up. Instead of 45 minutes on the elliptical, try 15 min on the treadmill, 15 on the rowing machine, and 15 on the stair climber.

3. Workout harder
If you can't lose weight walking at 3 mph then try walking up a hill to increase intensity.

4. Workout more often
Basically if you're walking 2 times a week and not losing weight then you need to start walking more than 2 times a week.

5. Try intermittent fasting
Kimora; You've Hit a Weight Loss Plateau! 7 Things to Do When You Think You're Stuck
Intermittent fasting or periodic calorie restriction helps remove your cravings for sugar and an excellent way to cleanse the digestive system over a period of months. Talk to your physician before you fast to be sure the dietary change is something your body will be able to handle.

6. Be patient
Rome was not built in a day, but it was built! Losing weight require time and patience. I am lack of patience and always want to see immediate result. So, this is to myself: If you want to hurry your weight loss, you'll stress yourself out. And when you're stressed out, you're going to experience more cravings for fattening foods. Take your time and having fun with your weight loss journey.
You've Hit a Weight Loss Plateau! 7 Things to Do When You Think You're Stuck

Have you ever experienced a plateau in life? In your career, your fitness level, weight loss progress, spiritual life, or in your love life? What advice do you have to getting past plateaus in life?

Yours truly,

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  1. Yes, definitely career plateaus and romance and spiritual. Sadly I tend to ride them out until there's a dip and then I get inspired to make the scenario get better from there.

  2. Iam the queen of plateaus.
    I lost my first 4 kilos in an eye blink(last year) then it was not untill october november I dropped two more kilos.
    In March i joined a dietician and with 16weeks with her I *only* lost 3.5kilos.
    I was not honest all 16 weeka but I was true to the diet for 14 weeks.

    Iam so tired of plateaus....they just suck.
    Iam curently swinging b.w 65-64.5kilos.
    I cant wait to reach 60. Sigh.
    Need to reevaluate i guess.
    thanks for this post...sorry for my rants..lol.

  3. Plateaus are so hard, especially when you are a yo yo person as myself. I seem to be one extreme or another and have yet to completely make it a lifestyle change. Good luck to all!

  4. I know all about plateaus! My loss is always slow---painfully slow. But you have got some fantastic tips here!

  5. Thank you so much everyone. Your kind comments lifted up my spirit so much. It makes me feel like I'm not alone in feeling like a piece of shit. I love you all for lending me your support!!!

  6. I definitely feel like mixing it up when you hit a plateau is important! Keep your body guessing is what I say! :)-Ashley

  7. I feel like the last half year has been one big plateau. But it really helped to make a chart of my progress over the big picture – if for no other reason than to see that the line is actually going down!

  8. Thanks Ashley. I'll try to copy your trick.
    Hi, Leslie. I was thinking of making one too as part of my August plan. I hope it'll works this time around.

    Thanks for sharing your thought. Have a blessed day :)

  9. I agree with these points especially changing your calorie intake and changing up your exercise.


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