3 steps to a plateau-busting weight loss mindset
A learning opportunity
At the risk of sounding cheesy, recognise that your weight loss plateau is a learning opportunity. There is something valuable you need to learn in order to pass through this phase.
Yes, it is frustrating but there is room for some optimism, after all you are being given the opportunity to learn something that will serve you now and in the future.
There is no need for fear and certainly no need to believe you have failed. A plateau simply means it’s time to check your focus and beliefs. Be curious and have the courage to explore. Keep a resourceful mindset and you will come through a weight loss plateau stronger and wiser.
3 steps to a plateau-busting mindset
Complete these three steps to discover what you need to learn at this stage of your journey.
1. CHECK YOUR POINT OF FOCUS – YOUR GOAL
- Am I still excited about my goal and why I want to achieve it?
- Am I still focused on my goal?
- Do I believe I can achieve my goal?
- Am I willing to do what it takes?
If you answer anything other than a resounding “Yes” to these questions, it’s time to re-visit what you want to achieve (your measurable goal) and why you want to achieve it (what inspires you to take action). You must have clarity around what you want and why, and these things can change over time. As we move in the direction of our goals, be be awae that sometimes more worthy goals are revealed. If we are flexible we can adapt, redefine, and restructure our goals when appropriate.
You will feel a surge of renewed inspiration when you are focused on what you truly desire. Make sure the goal you are focusing on is up-to-date!
2. CHECK YOUR BELIEFS
- What stops me from achieving my goal?
Whatever comes up when you ask this question is what you need to address.
Your answer may be something like, “I think I might be under-estimating my calorie intake” or “Maybe I need fewer calories now that I’m a smaller size…” Addressing these issues means addressing your current nutrition and activity plan (your calories in and calories out equation). You could benefit from tracking your food consumption and activity levels for a period of time.
Alternatively, your answer may identify a limiting belief, such as:
• I can’t get off this plateau
• I can’t get below a certain weight
• It’s too hard or boring to continue this lifestyle
• I can’t lose weight due to this injury
• I’ll never reach my goal
• What’s the point in trying? I have a trip coming up and I’m sure to put on weight
Your Unconscious mind is always busy finding ways to prove that what you believe and what you tell yourself is true. If you have any beliefs like those above, your Unconscious mind cannot completely support you to achieve your goal as it is busy finding evidence that makes what you are thinking correct. Your Unconscious mind can see to it that you eat in a way that stops you shedding any weight and that you are unaware of it (the eating not the plateau). Can you see how these types of beliefs lead to a plateau or an inability to shift your excess weight?
You may find that sometimes you have beliefs that support you to achieve your goal and at other times you are aware of unsupportive beliefs. It is important to remember the following:
If you have conflicting beliefs, your strongest belief in the moment will win, which means this is the one you will act upon. For this reason it is important to deliberately cultivate and strengthen beliefs that support you to achieve your goal. Make your supportive beliefs your dominant beliefs! (See next step)
3. CULTIVATE AND STRENGTHEN SUPPORTIVE BELIEFS
Complete this brainstorming exercise:
- Write out a list of at least 70 supportive and resourceful beliefs that you already have or wish you had about yourself, your goal, the process of returning to your natural, healthy weight and what it takes to sustain that healthy, lean body for the rest of your life.
This brainstorming activity trains your brain to think about releasing your excess weight and creating a healthy lifestyle in resourceful ways.
Now, don’t just read these steps. Copy them and keep them handy for when you hit a true plateau. (Make sure you check your body composition and other metrics and don’t rely solely on the scale to guage if you have hit a plateau.)When you hit a true plateau, complete these 3 steps, answering all questions as honestly as you can.
Keep in mind, a plateau is just a problem – and all problems have solutions (otherwise they are not problems, they are predicaments). Keep investigating until you find the solution you need and you will have learned exactly what you need to get to the next level.