Taking your first steps on any journey, especially a health and weight related one, can sometimes be the hardest part. Until we realize that staying motivated is also a real and very difficult part of weight loss and weight maintenance. Getting started can be hard, but staying motivated through the ups, downs, and plateaus of weight loss can be a challenge. PillarMD is here for you and will be your partner to support and motivate you on your journey to better health.
Set Expectations
First it is always important to set realistic expectations. Your goal may be a certain number on the scale, waist circumference, fitting into an outfit before a special event, improving a specific metabolic lab value, to run a 5K, or just to feel overall healthier and happier in your own skin.
Identify & Acknowledge
Once you have a realistic expectation, it is important to note this is not an easy journey. There are bumps along the road, and times when you will take a few steps back and one step forward. When you find yourself experiencing a bump in the road--first acknowledge and accept it for what it is.
I find it helpful to also look back on your life the last few weeks and see if there is a possible reason or trigger. Sometimes it can be as simple as increased stress at home or work. Identifying a potential cause and acknowledging it can be helpful. This will help reduce the likelihood of future problems because you will be aware that these certain life stressors or situations can be a problem and you can plan to be more prepared for them the next time they come along.
Do not let the bump in the road snowball. Once you go to sleep and wake up the next morning, it is a new day and a new you! There is no, “I’ll start again on Monday” or “Once this project at work is done I’ll get back on track.” Life starts again now.
It can be helpful to reflect on the progress you have already made. Stick with it and consider changing up your routine by throwing in some intermittent fasting or trying a new type of activity such as planning a 5K with family or friends. If your family or friends do not already know about your journey with pillarMD, it may be helpful to bring them in on your goals. Telling others can help keep you accountable and even fun if others join in on the process. Fitness trackers can make this part especially fun. Watching others progress as well as them seeing yours can be very motivating.
Why is it so hard? You’re doing everything right!
It is important to know that many times, a plateau or lapse is not your fault. While you are making progress, the body is seeing change and having a hard time with it. (Don’t we all!) There are many hormonal changes that go on during weight loss. When our bodies change, our diets change, and our needs (ie metabolism) also change. The body likes to keep things status quo, so there are numerous hormonal causes why weight may stall. Hormones in the body are actually trying to get the body back to where you were before.. Therefore, maintaining a plateau for a few months or longer is actually a very positive step and should be seen as a win, not a loss.
For all of us, maintaining our health is a lifelong endeavor. Staying motivated is key to not giving up.
pillarMD plan
Identify possible triggers that have or may stall progress, make a PLAN for them the next time they happen
Maintenance for short or even long periods of time is a win!
Don’t forget to change things up when a stall occurs--try intermittent fasting, a new activity, or creating competition among friends and family
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