As you try to lose weight, you expect the scale numbers to steadily decrease and to be consistently paired with effort. However, in many cases, taking the appropriate action does not move the scale as desired or as expected.
Weight loss patterns can be very frustrating for many and can even cause some people to give up their goals. When I sit with my weight loss client, I’m often asked, “Why did you do the same thing, but you lost £ 5 last week and didn’t lose this week?”
In a perfect world, when you try to lose weight, your scale goes down weekly and consistently. It will reflect a consistent decline due to your consistent efforts. Doesn’t it make sense? Now, just as weight loss is much more complicated than calorie-in and calorie-out, so is how your body reacts to the weight loss process.
In reality, not many people experience the linear weight loss that we all want. For over 12 years in the field of nutrition and weight management, we have worked with thousands of clients to see two common weight loss patterns emerge. One is what I call a “staircase pattern”. This is common and you will lose weight for a week or two in a row, and then you will not lose weight for about the same length. Then it repeats, there is a significant weight loss for another 1-2 weeks, then nothing for 1-2 weeks.
The second most common pattern I see is what I call a “roller coaster”. In this pattern, you lose a lot of weight for about 1 to 3 weeks and then gain a little weight for 1 to 2 weeks. A large decrease for 1 to 3 weeks and a small increase for 1 to 2 weeks. Not only is this a “roller coaster” of scale, but perhaps as you can imagine, it often causes roller coasters in our emotions if we are unaware of its existence.
The reasons for the existence of these different patterns are multifactorial, and I think we don’t understand them all yet. For example, factors include, but are not limited to: Time zone for weighing. The amount of water you drank or did not drink. Hormonal fluctuations caused during weight loss; water retention as a result of what was eaten during the last few meals. And of course, stress. In fact, if you care too much about the number when you step on the scale, it can affect your weight loss.
You can dive into each of these aspects individually, but for the purposes of this column, let’s look at stress, a factor that many of us ignore. It has long been known that stress has a significant effect on weight gain. Recently, there was an article in the US News and World Report explaining five ways stress can help you gain weight. Stress causes a thirst for food, reduces the effectiveness of insulin, increases belly fat, causes insomnia, and interferes with training. Having good strategies for combating stress such as exercise, meditation, playing with dogs and children, and breathing may not seem important, but they are really essential.
The most important thing to remember is that all patterns of linear, stairs and roller coasters will all have the same average. For example, in my practice, most men drop £ 3-4 a week and most women drop £ 2-3. If your weight loss pattern fits into any of the above examples, understand the mental game that can be triggered by looking at the numbers on the scale. This is why it is important not to weigh too often. Once a week is enough. If you are a person who sticks to the numbers on the scale, it may be useful to find someone who can track the numbers without letting you see them.
If you are a stair stepper or a “roller coaster rider”, understand that you will actually get where you go, but you don’t keep those weekly losses out of your mind Only if. Weeks with no scale movement can lead to disturbing thoughts. for example:
“I knew it, I never fell to XXX pounds, I quit.”
“I never reach my goal.”
“I’m working hard, but I don’t see any results. What’s the point?”
The secret is to capture these ideas and realize that they are exactly that. It’s just an idea, not your reality. The arrangement is that you have to stay there and stay during those tougher spiritual weeks. Understand that the fruits of your work are right there. Please do not give up. Don’t stress. Instead, maintain faith, confidence, and belief in yourself and the process. Weight loss is more about making consistent and healthy choices than losing numbers, and ultimately you will find that your body and scale are in harmony with the right and consistent behavior.
Ashley Lucas holds a PhD in Sports Nutrition and Chronic Diseases. She is also a registered dietitian nutritionist. She is the founder and owner of PHD Weight Loss and Nutrition, providing weight management and wellness services at Four Corners. She can be reached at 764-4133.
