15 Things To Consider If Your Weight Loss Has Stalled
So it’s been about a month and the scale hasn’t moved, you’re feeling frustrated, discouraged, and don’t know what you’re doing wrong.
Step 1: Breath!
Weight stalls are incredibly common for anyone trying to lose weight. Sometimes you’ll sit at the same weight for over a few weeks.
Step 2: Focus on the journey, not the destination
I’m sure that the reason that you had surgery was not to reach a specific weight but rather to improve your health, have more energy, buy clothes off the rack, travel more comfortably, decrease your medication use, etc. Make sure that you keep these goals in the forefront of your mind, surely many of these you’ve already accomplished!
Step 3: Do not compare yourself to others
Make sure to remind yourself that everyone is on a different journey with different goals. The rate of weight loss can be influenced by gender, age, hormones, medications, level of activity, diet, and the amount of excess weight. Focus on your personal accomplishments rather than someone else’s.
Step 4: There’s no such thing as an overnight success
Weight loss takes time just as weight gain did. You’re never going to wake up 10 or 20 pounds lighter. Make sure your expectations are healthy and realistic.
Now, if you’ve taken all of these into consideration but still want to make sure you are on the right track, here are some questions you can ask yourself:
Have you taken your measurements? (even when the scale stops moving, you may still be losing inches or dropping clothing sizes)
Are you tracking your food intake?
Are you eating too MANY calories? Are you eating too FEW calories?
Are you getting enough protein? (most bariatric patients need about 80-100 grams per day)
Are you eating too many simple carbs? (bread, pasta, rice, potatoes, crackers, flour, sugar, etc)
Are you drinking enough water?
Are you grazing on food throughout the day rather than eating at set meal/snack times? (Even a few small bites of extra food throughout the day can add up to a few hundred calories)
Are you eating the right quantity of food? Are you measuring or portioning out your food? Have your portion sizes increased?
Are you planning and preparing your own meals?
Are you exercising? If so, are you increasing the frequency, duration, or intensity as able?
Are you strength training? (Building stronger muscles will allow you to burn more calories at rest)
Are you taking all of your vitamins and supplements?
Have you started taking any new medications that might promote weight gain?
Are you managing any ongoing stress?
Are you sleeping restfully for at least 6-9 hours each night?
If your weight loss continues to stall and you are not losing any weight, it may be time to consult with your surgical team.
After an honest evaluation of your routines and habits- make any changes that you see fit. If you seem to be doing everything right- keep on keeping on. Focus on enjoying the accomplishments that you’ve achieved thus far and don’t let the scale number determine your mood, self worth, or commitment to a healthy life.