If you hit a plateau
Don't freak out! Keep calm and carry on.
So, the scale isn’t budging?
Frustrating, right? The big question: is it what’s known as a ‘weight-loss plateau’? If your average weekly weight loss for the past four weeks is less than 200g — and you’ve been following the program closely – then, maybe. (Remember: A healthy, safe rate of weight loss is 0.5kg to 1kg per week.)
Plateaus can be part of the experience
Plateaus aren't an inevitable part of a weight-loss journey, but they are very common. They can happen when the kilojoules (calories) you’re burning equal the kilojoules you’re consuming, or losing weight has lowered your metabolism. However, research shows that most of the time, plateaus happen when you drift off track a little. You get comfortable following the program and maybe you ease up on weighing and tracking the foods you eat that have a Points® value, or you forget to check in with your hunger signals before, during and after a meal. While plateaus can be frustrating, it’s important not to be discouraged or give up on your weight-loss goals. The most important thing you need to know is how you can overcome a plateau.
So how do I get through a plateau?
Go back to basics
Eat as you did during your first weeks following the Points Program, using your ZeroPoint® foods in the way that suits you best and weighing and tracking those foods that have a Points value. If it helps, have a look back through your tracker as a reminder.
Practise your portions
When portions creep up, you can eat more than you intend to, without noticing, so reacquaint yourself with what a serve of different foods looks like.
Ramp up your activity
Bumping up how much physical activity you do throughout the day, might help to get the scales moving again.
Focus on your non-scale victories
Remember that your journey isn't just about that number. Non-scale victories, a.k.a. NSVs (like looser jeans, drinking more water, better sleep or more energy) matter, too! And don’t forget to keep your ‘why’ close by. By that, we mean remember why you joined WeightWatchers in the first place. It will keep you motivated and heading in the right direction, which at the end of the day is what will keep you on track and on the path towards your ultimate goal.