If you’ve ever set your sights on losing some weight, there’s a good chance you’ve experienced what all dieters dread: the unholy weight loss plateau. What the heck is going on here? You followed your plan. Got in your workouts. You even skipped the whip on your latte! So why didn’t that number on the scale go down?? One minute you were on top of the world, but now you just feel like a deflated balloon.

Though you might not have lost any weight, don’t lose heart! Keep in mind that plateaus are normal and happen to even the most dutiful dieters–just ask our friend, Evelyn! A stalled scale can happen for a number of different reasons, some within your control, others not.

Today we’re going to take a look at what you can do get yourself back on track. With a little due diligence, you can overcome that weight loss plateau and see the number on the scale go down.

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Weight Loss Plateau–or Slump?

Before we dig in, it’s important to take a good, hard look at your weight history. It amazes me how often I’ve had a client complain at having not lost any weight when in reality, they have!

But I’ve only lost 5 pounds in the last 3 weeks!

Thanks to the unrealistic expectations fostered by magazines, online testimonials, and “reality” weight loss shows, too many people have been led to believe that losing 5+ pounds per week is an attainable goal for the average person. Anything less seems like a failure and utter waste of time. In reality, shooting for 1-2 pounds per week (or 1% of your body weight), is not only a more sensible goal, but it is also more sustainable over the long haul.

So before you decide that you’re not making any progress, take a look at your weigh-ins. If the overall trend shows that you’ve been steadily losing weight (with perhaps a few bumps along the way), you are not in a plateau! To the contrary, you should be excited with your progress! Just keep your eye on the prize, and you’ll eventually reach that finish line.

When the Scale Really isn’t Moving

Now, if it really has been a stretch of weeks since you’ve lost any weight, it’s time to figure out what exactly is going on. It’s time to take inventory and get some clear-eyed perspective. This is where food journaling becomes a crucial source of information. In order to truly assess your eating habits and figure out why the scale isn’t moving, you’ve got to figure out precisely how much you are putting in your mouth. This can only happen with careful food journaling.

Thankfully, food journaling no longer has to be done by hand. There are multiple apps and websites out there that do a fabulous job of helping you keep track of everything you’re eating. Virtually every food you can purchase at a grocery store or restaurant can be found in these databases, making all that math a snap. Simply enter how much you ate and the app will do the rest, giving you an accurate analysis of your caloric intake, plus a breakdown of the nutrients you’re getting in.

If you’re looking for a little direction, SparkPeople and MyFitnessPal are two food journaling websites with free apps that I heartily recommend. They have excellent food journaling tools plus so much more.

Measure Everything

Of course, a food journal can only be as accurate as your measurements. If you’re going to take the time to record what you’re eating, do it right. You’ve got to measure everything. This means that if a food is not already pre-portioned for you (e.g. a slice of bread, a packaged bar, a container of yogurt), you’re going to have to either grab a food scale or a set of measuring cups and spoons and get after it.

Yes, I know measuring everything you eat is a pain. Yes, I know your life is busy. But given that the average person underestimates their calorie intake by 500+ calories per day, measuring your food is really the only way to get a clear picture of just how much you are putting down the hatch. Until you do this, you really can’t begin to figure out whether you are actually in a weight loss plateau or simply eating more than you realize.

The Usual Suspects

In case you’re not yet convinced, here’s a short list of foods that are often overlooked and yet quickly add up. Even these little trifles should be measured and included in your food log. Remember, just 500 calories each day can make the difference between losing a pound per week and losing nothing!

• Added fats like butter, margarine, oil, mayonnaise, salad dressing, and sour cream
• Nuts and nut butters
• All the goodies you add to your coffee or tea, like sugar, honey, half and half, or creamer
• All “diet”, “keto”, “Atkins”, “low-carb”, or “low-fat” foods. Just because these foods are marketed to dieters doesn’t mean they are low-calorie.
• All caloric beverages, including those lattes and Frappuccinos.
• Any little odds and ends you randomly grab and pop into your mouth, like that handful of M&M’s, chips, or your toddlers leftover animal crackers

For many of my clients, the simple act of food journaling is the catalyst that gets their weight loss back on track. When you are measuring and logging every bite, it is a very eye-opening experience. After all, if you know you have to log that handful of M&M’s, you might think twice about popping them in your mouth! Careful food journaling will give you confidence in your calorie counting and a friendly nudge to stick to your plan.

Next Steps to Overcome a Weight Loss Plateau

Admittedly, food journaling doesn’t always solve the plateau puzzle. If you’ve made the effort to log every bite but you’re still not seeing any results, it’s time to take another look at your weight loss plan. Remember, not every plan works well for every person! With just a few adjustments, you can hone your weight loss strategy and get the results you’re looking for.

Wondering what these adjustments might be? Check out my post, Break Out of a Weight Loss Plateau. We’ll dig into the strategies that will help you overcome a stuck scale and reach your goals. Thanks for reading!

(Psst…Want to read more in the Facing Obstacles series? Check out this post!)