Week 44 weigh-in: my scales are stubborn!

Hey folks

You know, I was hoping to come on today to tell you that I’ve finally reached Onederland but have the scales moved this week? No! In the past, I would’ve become frustrated but I have a choice about how to feel about this. I can either think “Well, I’ve failed then, haven’t I? What was the point of even trying this week? I’ll never get there” OR I can think “Well, that’s okay. Scale-related change doesn’t happen every week yet there can be changes in other areas such as my body slowly shrinking. And I know that when the scales have stagnated in the past, I then have a flurry of pounds coming off“. I remember when I was very close to no longer being in the morbidly obese range, that final stretch seemed to take forever and I was keen for it to happen far sooner but becoming frustrated isn’t going to speed up the process, is it?! So, I’m not going to do anything different this week as my approach to losing weight has worked really well for over a year and I’m going to look forward to celebrating this next milestone another day….

What’s Erika done well this week?

  • I looked after myself this week. I dyed my hair the other night and felt so much better afterwards
  • I took out the wheelie bin during daylight (that’s a big achievement for me!)
  • I did 2 x 10km walks last week and the medals are on their way to me
  • I kept myself hydrated

What could Erika improve on?

  • Nothing this week 🙂

Erika’s next target(s):

  • 2 lbs until my BMI is under 30.5 and I will have lost 75% of my excess weight
  • 3 lbs until I’m in Onederland (yes, I’ll be less than 200 lbs)
  • 6 lbs until I’ve lost 9.5 stone
  • 6 lbs until my BMI is under 30 and I’ll be overweight… might even be 5 lbs and a few ounces

I’ll be to back on Wednesday to talk about possible career plans using my experience of losing weight. Until then, please feel free to share your own experiences including celebrations or frustrations and any questions you’d like to ask me!

Love Erika xx

Recordable weight loss since blogging:Still to lose:Current weight:BMI:
106 lbs44 lbs202 lbs30.7
Plus 21 lbs lost prior to blogging

Weight loss plateaus: how to cope with them and how to break them

Hey folks

Today is all about that dreaded ‘P word‘ in this world of weight loss… plateaus. Our pounds are coming off, we’re celebrating change and then bam! Weight loss slows down or just stops. Your weight might even fluctuate over a range of figures on the scales and you may feel like you’ll never get out of it. Last week, I blogged about all the reasons not to give up but today I’m focusing on my approach to not getting frustrated when weight loss slows down and my thoughts about how to break them.

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What is a plateau?

According to Weight Watchers, it’s when metabolism slows down or halts your weight loss so that despite eating the same number of calories as you were, the scales aren’t really budging over a few weeks. This can be as a result of losing lean muscle tissue or physiological changes. But a plateau can also happen if you’re perhaps not quite focusing on your intake and exercise as much as before.

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So, how do I break a plateau?

First advice from me is to check whether you’re counting all those calories. It’s so easy for a biscuit or an extra spoonful of sugar in your tea to add up here and there. Portions might be getting bigger again or perhaps emotional eating is creeping in. So, take stock. One thing I’ve done before is to take photos of everything I’m eating because I’ve had days (this is pre-weight loss) when I realised at night how much I’d consumed. There were times when I couldn’t remember eating something! At that point, I didn’t have the motivation to do anything about it but it made me ‘food aware’. Other options are to write everything down or use a calorie app to track your food.

Second, if you really are sticking to good food choices, beware that you may be taking in the right number of calories for your starting weight but perhaps you need fewer now. So, use an online calorie calculator to check how many calories you need for your current weight.

Third, you’ll find a host of advice online about things you can do to raise your metabolism, from eating spicy food to calorie cycling (when you alternate between high and low numbers). From having a cheat meal to covering yourself in cling film so that you sweat away! Two consistent pieces of advice I’ve come across though are drinking lots of water and increasing your activity levels so that you’re burning calories and therefore increasing your lean muscle again. This might include high intensity workouts, going for long walks or parking at the space furthest away from the store…anything to get you moving more than you were!

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But I need a break from losing weight

And that’s okay. You see, we all need a break sometimes and it may be that you need to take out some time where maintaining is the right thing for your body and your mind. Celebrate your journey so far! Think of how far you’ve come and, when you’re ready to refocus, you can carry on from where you got to. Weight loss isn’t a race. There’s rarely a set time by which you need to have reached a certain figure. Be kind to yourself ❤

And you know, those pounds will shift at some point. Perhaps not this week, perhaps not next week, but they’ll come off. Hold onto the hope. And if you do lose a pound, remember my recent post, it’s never ‘just’ a pound!

Have a lovely weekend, everyone, and I’ll be back on Monday with my next weigh-in

Love Erika xx