How To Break A Weight Loss Plateau

How to break a weight loss plateau??? This really seems to be an age-old question, and if you have been on a weight loss journey for any length of time you have probably hit one.  The past two months I seem to keep yoyoing the same 10lbs over and over!!! Just the past month I have finally been able to break thru this yoyoing and plateau!   (I have included links to some great products that I have bought on my own to make my journey easier. You can buy them too through my online sales links.)  *As with any diet plan or exercise be sure to consult your physician before you start or if you run into problems along the way with your weight loss journey*

I know what you are thinking this is all common sense right?? Well, sometimes when you are in that moment you think you are doing everything right but sometimes our body needs a change in routine to get things to get jump started again! There have been times I have gone thru three or four different changes to my routine to get the weight loss restarted.   I can’t say how good it felt to see the scale go my way again. 

 

I posted on June 12 that I had 3 goals Be comfortable with my body Stop body shaming my self Eat healthy I’ve focused on exercise, kids, good food, moving more often, and living life. I have weight every Monday even though the scale isn’t my main focus I still have issues with checking it and I know as my weight changes so will my nutritional needs. Well, 10.4 lbs and the plateau is broken!! (watch for a blog post about this later this week) I’ll take it and keep on trucking thru this!! This week’s goals 3 for my body and 3 for my mental health 1 Gym Tuesday-Friday (I haven’t been since the 1st) 2 Water Water Water Water 3 10,000 steps a day every day!! 1 Continuing to declutter and Sign out of facebook on my phone unless I am working 2 One solo walk with no kids or dog 3 go to bed at a decent time every day (the lack of sleep affects my depression so bad) . . . #weightwatchers #weightwatchersfreestyleeffect #seattlebloggers #pnwbloggers #tacomabloggers #southhill #weightlosstransformation #weightlossjourney #wwarmy #wwsisterhood #instafam #instafit #instamom #momlife #freestyleeffect #wwfreestyle #newyearnewme #soccermomlife #weighwatchersinspiration #weightwatchersmafia #wwfreestyle #wwcommunity #wwfamily #wwsupport #fitbit #momofgirls #fitmom #fitlife #healthylifestyle #healthyfood #fitbit

A post shared by Jennifer Johnson (@cookeatgo) on Jul 9, 2018 at 1:13pm PDT

Tips For Breaking Through A Weight Loss Plateau:

1 Back To Basics-  Sounds weird right but as we go along we get complacent in what we are doing.  Take the time to review any food restrictions, and act like it’s your first-week.  Track every bite, every lick, and measure everything! There was a time I started tracking again turns out I was “eyeballing” about four servings of dressing.  As humans, we get used to things and think our eyes are smarter than the measuring spoons or the food scales! Having extra measuring spoons and cups really helps because then the dirty dishes aren’t a reason not to measure.   (I’ve had this Ozeri food scale -> here since 2014 and love it!)

Ozeri Ultra Thin Professional Digital Kitchen Food Scale, in Elegant Stainless SteelNew Star Foodservice 42917 Stainless Steel 4pcs Measuring Cups and Spoons Combo SetPrepworks by Progressive Ultimate 19-Piece Measuring Cup and Spoon Set

2 Change Your Work Outs Up- Just like our minds, our bodies can get tired of doing the same thing every day!! Reverse your workouts, take a new work out class, or try a new activity! Sometimes the change in muscle usage can trigger new toning and help to kick your weight loss into gear again! Adding in weightlifting is another great way o help with loose skin and getting stronger.  (sometimes though it makes the scale go the wrong way but in the long run it will be a great benefit) 

 

We spent Monday at #fortflagler and one night was not enough to see and do it all!! The trails, the kayaking, the beach, and more!! Can’t wait to plan our next trip back! (Watch for a blog post next week!!!) This isn’t even a fraction of our pictures . . . #fortflagerstatepark #camping #campinglife #pnw #pnwlife #pnwfwonderland #thatpnwlife #pnwdiscovered #pnwexplorations #seattlebloggers #southill #beach #pnwmom #kayaking #kayakingadventures #beachlife #beachtime #WAnderlust #outdoor #momlife #momofgirls #washigntonstate #upperleftcoast #vacation #sunset #momofboys #instamom #instafma #socermomlife

A post shared by Jennifer Johnson (@cookeatgo) on Jul 4, 2018 at 10:19am PDT

3 Increase Water Intake- Another thing like tracking that we can tend to slack off on. I try to keep a water bottle with me at all times.  Most places will allow you to fill with ice and water from their soda machines for free making it easy to keep up your intake on the goa.  I know most our grocery stores have delis in them so I refill as I walk in and then fill again as I leave. 

Thermos Intak 24 Ounce Hydration Bottle with Meter, MagentaNalgene Tritan Wide Mouth BPA-Free Water Bottle, Lollipop Red, 32 ozPogo BPA-Free Plastic Water Bottle with Chug Lid, Fuchsia, 32 oz.

4 Change Up Meals- Change up your meals! Instead of eggs for breakfast eat some chicken, or eggs for dinner.  Sometimes simple changes can trigger our bodies response and our metabolism as well! Or try a protein shake for breakfast, my personal favorites are the chocolate Premier Protein shakes! Plus let’s admit it we could use the change up from the same thing for breakfast every day!

 

Time to renew my love affair with the #gym and #protein

A post shared by Jennifer Johnson (@cookeatgo) on Aug 31, 2016 at 10:57am PDT

5 Check Your Sleep- Seriously our lives are busy and it can be easy just to function! Keep adding in more caffeine and just pushing through every day can really make it to where you aren’t getting the right amount of sleep. I started to use Zippfizz for caffeine since its full of vitamins as well as the caffeine, and monitoring my sleep with my Fitbit Flex 2!

Zipfizz Healthy Energy Drink Mix 30 CountFitbit Flex 2, Black (US Version)

6 Amount of Meals- Sometimes shrinking down your meals and adding in another meal is a great way to confuse your metabolism and get a jump start on the weight loss journey again! Sometimes more small meals can help to get your metabolism rolling again by changing up y our body! 

 

We went back to school last week and Kylie is loving the Mott’s® applesauce pouches in her lunches!! Such great flavor and it’s easy, no spoon required #StartStrongWithMotts #IC #ad Which flavor would your kids like? Grab your $1 off Mott’s 8-Pack 6.75oz 100% Juice Pouches ->http://goic.io/QcjxF5

A post shared by Jennifer Johnson (@cookeatgo) on Sep 11, 2017 at 8:20am PDT

7 Cheat Meal-  Sounds like an oxymoron right?? Sometimes though it can be a great way to throw off your metabolism, your body, and help you to remember why you are on this weight loss journey! I know I am constantly craving burgers and fries so sometimes when I am able to indulge in them I am able to get refocused again and stay on track as well.  Plus with Weight Watchers Freestyle plan its easy to work around cheat meals with all the zero point food options.  

 

First stop #foodcart hopping in #portland

A post shared by Jennifer Johnson (@cookeatgo) on Mar 27, 2014 at 8:54pm PDT

8 Hide Scale- It can be so easy to get obsessed over the scale.  There was a time I was weighing daily, and let’s just say if you are stressing out about that number then you are more apt to not be able to lose weight. Those little daily ups and downs will get to you, and the added stress can cause weight loss to stagnant.  

 

Man has 2018 been a struggle!! You see that number on the scale…. I am sad to say I have been defining myself by that number. And in doing so I realized that my girls were watching this. We as adults know how important the scale number is but I am focusing on other goals. I have three big goals to hit by the end of the year. Be comfortable with my body Stop body shaming my self Eat healthy If the scale matches up so be it if not the scale can pack sand! What are your goals? Are you refocusing at the mid way point of the year?

A post shared by Jennifer Johnson (@cookeatgo) on Jun 12, 2018 at 4:25pm PDT

9 Stress Levels- Heard the saying “check yourself before you wreck yourself” so true in weight loss journeys! As you stress about things in your life it can really affect your body.  Be sure to take time to practice self-care and take care of your mental health as well. 

The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and NeuroplasticityYoga: The Top 100 Best Yoga Poses: Relieve Stress, Increase Flexibility, and Gain Strength

10 Strength Training- I’ve always had friends look at me crazy when I say I love to lift.   I don’t do it to get bulky or at be able to say I had an obscene pr for lifting. But I do it for the toning and the tightening of the skin.  It really does make a difference in how you will physically feel as well in the long run.  

 

Getting frustrated with the scale been 9-10 lbs still from goal for the past three weeks. Had to remind myself that the physical transformation was more then I would have ever imagined. #weightwatchersworks #weightlossjourney #wwmafia #wwsisterhood #wwarmy #wwsisterhood #weightwatchers360 #weightwatchers #ww

A post shared by Jennifer Johnson (@cookeatgo) on Apr 9, 2014 at 12:35pm PDT

11 Hormone Checks- Very important to do on a regular basis but more so during a weight loss journey as our bodies are changing. If you are on medications for anyth8ing be sure to keep touching base with your doctor. As you lose weight there will need to be adjustments to your medications and then also you may be able to lay off the meds completely as well! 

Have you struggled through a weight loss plateau?? What did you change to break through your weight loss plateau?