Ugh. It feels like every day is a battle when it comes to losing weight with PCOS.
You have been doing so good. You are watching what you eat, getting to the gym, and dealing with the stress in your life.
You are down 20 pounds and ready for your next weigh in.
As you slowly step on the scale, you start second guessing all the work you have been putting in. Has it been enough? Are you really doing everything you can?
Then the scale blinks a three digit number.
That can’t be right.
You step off, re-zero the scale, and step back on.
What is going on? The number on the scale is 5 more than you were last week.
Is that even possible with all the work you have put in?
Well, Cyster, it appears that nothing is working anymore. No matter how hard you try, you aren’t not losing any more weight.
It looks like your weight loss efforts have hit that BRICK WALL.
That dreaded weight loss plateau…
What’s a Cyster to do?
Losing weight with PCOS may seem like it is a constant battle that you are unable to win. You may find yourself able to lose a little weight, but you can never fully achieve the full weight loss desired.
But, Cyster, it doesn’t have to be Mission Impossible!
First things first. Let’s look at is your overall health. There are some health conditions that may make it near impossible to lose weight like low thyroid levels. Make sure you are being seen on a regular basis by your doctor.
Here is an article I wrote that talks a little bit about what to look for FIRST when trying to lose weight.
Now that we know you don’t have any of those things associated with PCOS standing in your way, let’s look at what might be causing your weight loss plateau and how we can fix it.
My Top Reasons WHY You Have Hit the Plateau
Starting with your diet…
You may not be getting enough calories throughout the day.
Have you been trying to cut calories to help you lose weight?
Not getting enough calories throughout the day may be a common problem for cysters looking to lose weight.
The thought that losing a pound of weight for 3,000 less calories can lead cysters to think the fewer the calories, the more weight we can lose. However, if you do not get at least 1200 to 1500 calories during the day, your body can start to think its starving causing it to maintain its weight.
So be sure you are getting enough calories to lose the most weight without putting your body into starvation mode.
On the opposite end of the spectrum…
You may be getting too many calories throughout the day.
The flip side of cysters taking calorie restriction to the extreme, are the cysters who are trying to lose weight but not fully understanding the amount of calories they are getting on a daily basis.
There was a study I found a while back that put Registered Dieticians to the test. Now, these are the professionals who look at food on a daily basis. You know what they found? The professionals underestimated their calories by a whopping 20%.
You may think you are staying around the 1500-1800 calorie mark, but you might actually be getting over 2200! That’s a big difference that can add up over the long run.
I recommend you keep a food journal for at least one week so you can get a realistic look at your eating habits. The standard American is getting about 600 more calories than they need everyday.
Study up on proper portion sizes to help control your calories. The key to healthy eating is focusing on getting more nutrients for your calorie buck. For more information on a healthy eating plan, grab your free food guide.
For more information on what you should be eating when you have PCOS, grab my FREE diet cheat sheet here!
Your workouts may be wimpy.
So you think you are being such a good cyster by hitting the gym on a regular basis, but are you working out CORRECTLY?
You can’t just show up to the gym and wing your workouts based on something you found on Pinterest. (By the way, I have some workouts specifically designed for cysters over on Pinterest. Follow me here!)
You need to have a plan and that plan needs to challenge you. Make sure you are getting a great workout.
It is one thing to go to the gym everyday. It is another thing to go to the gym everyday and workout hard until you are sweating. A good measure of getting a great workout is to make sure you are reaching your target heart rate when you are doing your cardio workout.
I highly recommend grabbing my PCOS Exercise Cheat Sheet that you can instantly download so you are no longer wasting your time.
Your kitchen may be the culprit.
If your kitchen is stocked like you always stock it, chances are it is not healthy or promoting your weight loss. Maybe some cheat meals found a way to sneak back into your kitchen. Re-evalulate how you are eating and what kind of lifestyle your kitchen represents. Are you truly being as healthy as possible?
Make sure you clean through your pantry and refrigerator and toss anything that is not healthy or has very few nutrients for your calorie buck.
When restocking your pantry and refrigerator, make sure you stock it more with whole foods such as fruits, vegetables, nuts, seeds, beans, and whole grains and very little packaged or processed food.
Your workouts are missing strength training.
Now this is my favorite way to break through a plateau. It can do wonders for your metabolism and building a more fit YOU.
Now, I know Cyster, if you are like the majority of our fellow ladies, you dread strength training workouts.
I get it. You are afraid of building too much bulk. But did you know strength training is the key for boosting your metabolism and losing more weight?
By building more muscle, you are increasing your metabolism. This does not mean you must bulk up.
But there is a sweet spot for what your strength training workouts should look like. If your weights are too light or your exercises aren’t working the right muscles, you really won’t make any weight loss strides.
Be ready for awesome weight loss!
I cover some of this over in my PCOS Exercise Cheat Sheet you can grab by clicking here.
Your lifestyle is letting you down.
Is your current lifestyle setting you up for failure?
Make sure you have a healthy environment that supports your weight loss efforts not tempts you to forgo your efforts.
Create a home space that is uncluttered and relaxing when you are in it.
Clean out your kitchen so it is a health promoter with lots of easy to fix healthy foods!
By creating a healthy environment, you are setting yourself up to be more motivated and committed to reaching your weight loss goals.
Your schedule is too flexible.
Make sure you schedule your workouts into your planner or calendar. This way there are no excuses for you not working out! It is also important to make out a menu for the week and do grocery shopping so you have everything you need to make healthy meals for you!
Make sure you are not too flexible in letting your healthiness slide “just this once” because that just sets you up for failure. You need to be determined to see this through and be successful. Do you really want this?
Your goals are not in writing.
Write out the goals you want to achieve and when you want to achieve them.
Make them measurable and have a date of when they must be met. This will keep you motivated and in the right direction for ultimate weight loss.
So, what do you want to achieve?
When are you going to achieve them by?
How are you going to achieve them?
Get out there and reach your goals! I have some great printables you can download over on my blog post here.
Nothing kills a great weight loss plan like boredom. Do not let yourself get bored with your food or your workouts.
As far as workouts go, find activities you can start doing that you enjoy that will get you moving! For your healthy meals, find recipes that are inspiring and taste great.
Did you know the thought that healthy foods are bland and boring is a myth? There are so many different options out there!
Find a great whole foods recipe book and get experimenting! You may surprise yourself with how much you prefer healthy foods over junk.
You do not have support.
Finally, it is important to have the support of your family and friends to help you lose the weight.
If your family and friends are not supportive, it will make it that much harder to overcome the weight issue and get healthy for good! Find and hire a health coach to help you stay focused, motivated, and actually reach your goals.
To get some help personally from me, click here for my private coaching program.
MOST IMPORTANT ABOUT WEIGHT LOSS…
I hope this list helps you figure out what your struggle with weight loss may be and allow you to correct the issue.
When it comes to breaking through a weight loss plateau, it is important to not lose hope. Just because you have a week or 2 where you aren’t seeing any weight loss does not mean you aren’t making progress.
Your body might just be changing in other ways. You might be building more muscle which will inevitably boost your metabolism.
If you feel you are doing great in the above 10 areas, you might just need to give it a little time. Weight loss is never truly linear. It may go in spurts followed by weeks you maintain before giving you another drop in weight.
Sometimes it isn’t anything you are doing/not doing. It will just take time. Keep at it. Don’t give up because that is truly the only way you will NEVER get more results.
You can do this!
You will lose the weight!