Today is a continuation of what I discussed last week, which was a more general overview about weight loss plateau, factors causing it, and strategies to break through it. So, if you didn’t read last week’s post, Breaking through Plateau: When Weight Loss Stalls, go back and check that out first. Today, I am taking a deeper dive into the psychological factors that cause weight loss plateau and next week I am diving into the physiological or biological factors. So, if you aren’t already, make sure you like, subscribe, and follow, so you can catch every new post.
Today I am covering:
- Re-cap on what a weight loss plateau is.
- Re-cap on what psychological factors refers to.
- Expectations vs. reality
- Stress (and cortisol)
- Unconscious habits
- Self-sabotage and fear of success (underlying limiting beliefs and/or trauma)
- Body image and self-esteem
- Adherence to routines.
Embarking on a weight loss journey can be a rollercoaster ride, filled with ups and downs. While initial progress may boost motivation, many of us will inevitably hit a frustrating roadblock known as the weight loss plateau. Beyond the physical aspects, the psychological factors influencing this plateau are often underestimated. I would also argue, they are often the root cause and if we can identify these and overcome these, the rest will fall into place.
I’ve hit plateau many times over my decades-long pursuit of my goal physique. It is one of the most frustrating things I’ve experienced in my weight loss journey. There have been times it led me into a spiral of self-sabotage, resulting in gaining some of my weight back after losing hope and throwing my hands up. For years, my initial reaction to it was always a form of self-punishment if you will; of course, I had no clue that’s what it really was at the time.
See, when the scale would stop moving and the measurements would stop dropping, I’d immediately assume it was because of that one cookie I’d had, or that day I did 20minutes of cardio instead of 30 or 45 minutes. So, I’d go harder. That meant, I’d restrict calories even further and workout even harder. Little did I know I was only making matters worse. Eventually, I’d throw my hands up and decide to cut the dieting for a while (I never stopped working out, but for different reasons). Then, I’d gain weight back, even though I was still working out.
Eventually, I started to delve into what else could be going on, i.e. looking at the deeper reasons behind the plateau. When I started doing my inner healing work, I started to connect the dots with some of these different psychological factors that were likely the real factors to my weight loss plateau. So, let’s get into it.
- Re-cap on what a weight loss plateau is.
A weight loss plateau is when you stop losing weight after a period of weight loss, resulting from a concerted effort to lose weight. So, let’s say you have been on some sort of diet and exercise program for some time. You were consistently losing weight each week and/or seeing decreases on your measurements, then it seems to suddenly stop and you remain at the same weight and measurements, despite continuing to adhere to your program. Weight loss plateaus can last for weeks, months, even years. - Re-cap on what a psychological factor is.
The term psychological factor simply refers to factors stemming from our mind or mindset. This can include a wide range of things such as beliefs, anxieties and fears, stressors, and many others. Today, we will be looking specifically at a number of types of psychological factors that result in weight loss plateau. - Expectations vs. reality.
One of the primary psychological factors leading to a weight loss plateau is the misalignment between expectations and reality. We tend to anticipate a continuous linear progression in weight loss; meaning, we expect that if we do a, b, and c, we should continuously and consistently lose a certain amount of weight and reach our goal weight by a certain, expected time. However, this fails to consider the body’s adaptation mechanisms, which can slow down progress.
Understanding and accepting that plateaus are a normal part of the journey can help alleviate frustration and prevent a setback. More importantly, detaching ourselves from these expectations and timelines, by shifting our focus to improving our health, increasing our strength, and improving mobility keep us from getting discouraged and put us in a healthier frame of mind. Every body is different and this is more than just weight loss, but a makeover of our lifestyle. Recognizing this as a lifelong way of living can really help mitigate the effects of having unrealistic expectations, which often lead to discouragement. - Stress and cortisol levels.
Stress, both physical and emotional, can significantly impact weight loss. Elevated cortisol levels, a hormone released in response to stress, can lead to increased fat retention, particularly around the abdominal area. Managing stress through techniques like mindfulness, meditation, or yoga can be instrumental in breaking through the plateau. I cannot stress the value of this enough! It’s not just for breaking weight loss plateau, either, these practices will bring incredible value to your life, in addition to the ways they help break plateau. Check out some of my other episodes and blog posts for tips on integrating these into your routine. - Unconscious habits.
Unconscious habits and behaviors are other psychological factors that can impede weight loss progress. Some examples include emotional eating, mindless snacking, or neglecting portion control. These can all sabotage our efforts without us even realizing it. Keeping a food journal and tracking your daily efforts and food intake is a great way to increase your awareness of these things, as well as help you to see your progress over time. I have created a fitness tracker just for this purpose that is a great way to do this. I use it daily, to maintain awareness, as well as to be able to see my progress. You can find my fitness trackers through the links in the episode description.
Barbells & Beauty Fitness Tracker
Progress not Perfection Fitness Tracker
High Energy Fitness Tracker
I can and I will Fitness Tracker
Another great way to combat unconscious habits is with social support from friends or others working towards similar goals. Join my free, private Faith Fitness Joy Facebook group to access such a community. The link is in the episode description, or you can search “Faith Fitness n Joy” on Facebook. Last, but not least, practicing mindful eating is another great way to address these hidden barriers. Check out my FREE 30-day training program for ways to help with this through my intuitive nutrition plan which you will get through this free program. Link is also in the episode description and in my bios on all my socials. - Self-sabotage and fear of success.
This may seem so counterintuitive, since we embark on a weight loss journey to succeed, right? However, I have found this to be one of the biggest underlying factors to my own weight loss plateaus; so, I know it is a very real thing. Fear of success is a psychological phenomenon where we subconsciously sabotage our efforts to avoid the potential challenges and changes associated with achieving our goals. It’s like we want it, but then we are afraid of what getting it will mean.
There is a whole range of different fears that can be behind this. Some of mine include the fear of being seen. This stemmed from years of being bullied about my weight and my looks during my formative years; so, being seen was a bad thing at that time in my life. It wasn’t safe to be noticed at one time and as I got older it turned into one of my underlying fears of success. Another one of mine is around being too attractive or being perceived that way. This stemmed from some things that happened when I was young where I was violated and the things I was told by those who had violated me (I was essentially blamed for their actions). At some point this turned into it being unsafe to be attractive and “attractive” was tied to being a certain weight.
Obviously there can be many other fears and stories that could result in similar types of self-sabotaging behaviors. Exploring and addressing these fears through self-reflection and possibly professional guidance can be crucial in overcoming this psychological hurdle. Awareness alone can make a huge difference as often times we are completely unaware of these underlying fears and stories, because they have become subconscious over time. - Body image and self-esteem.
Weight loss often intertwines with body image and self-esteem. This is another big one for me, and I have discussed this a lot in this podcast and on my blog. For decades had tied my worth to my weight, but since I had a very distorted perception of my body from body dysmorphia, even when I lost weight I still held a negative body image. When we have a negative body image and/or low self-esteem, a weight loss plateau can trigger negative self-talk and feelings of failure.
Fostering a positive body image and focusing on non-scale victories, such as improved energy levels or increased stamina, can shift the focus from the number on the scale to overall well-being. Some of the most powerful things I have done in my own weight loss and healing journey have been practicing what I call speaking life to myself as well as others. Yes, positive self-talk will do wonders (with consistency, time, and repetition); but it is even more impactful for you and those around you when you practice extending this to those around you. The reason being you start to look for the beauty and good in yourself as well as others, and, in time, it changes your perception for the better.
Non-scale measures and victories is also a great way to shift this. For example, use body measurements and pictures in addition to regularly weighing yourself. Don’t weight yourself too frequently (as in daily or even weekly). Notice how clothes fit and how you feel in your clothes. Other things to focus on include being able to lift heavier, climb stair without being out of breath, having the energy and confidence to play with your kids or engage in more social activities. - Adherence to routines.
Over time, adherence to a strict diet and exercise routine can become monotonous, leading to boredom and decreased motivation. Introducing variety into workouts, trying new healthy recipes, and incorporating enjoyable physical activities can rekindle enthusiasm and help break through the weight loss plateau. In short, don’t be afraid to change it up when you start feeling restless or bored in your routine. No matter what, as I always say: just keep going and never ever give up! You’ve got this!
As you may have gathered from last week’s and today’s episodes, conquering a weight loss plateau goes beyond adjusting diet and exercise. Recognizing and addressing the psychological factors at play is essential for sustainable success. By cultivating a positive mindset, managing stress, and embracing the journey’s ebbs and flows, individuals can navigate the psychological landscape of weight loss plateaus and emerge stronger on the other side. Remember, it’s not just about shedding pounds; it’s about cultivating a healthier relationship with oneself.
This is something I am so passionate about and that is why I have created a number of tools, programs, and resources to help others with their own journey. One such series is my Phoenix Rising programs, which range from completely self-guided to group and private 1:1 coaching with me. I also have a FREE 30-day program I’m offering, which I mentioned earlier. You can book a FREE transformation session with me to find out which of these would best fit your needs and where you are in your journey. Use the link in the episode description to book.
So, that is all about the psychological factors of weight loss plateau. I really hope this has given you some insight as to what psychological factors may be at play for you, as well as some things you can look at to overcome these. Make sure you subscribe for more and join my Faith Fitness Joy Facebook group as I’ll be diving deeper into some of these to help you continue to move closer to them fitness goals!