A message popped up that you are behind your goal. These messages pop up when you are 1, 2, and 3 lb behind your goal (or 0.5, 1, and 1.5 kg for those using metric units). If you’re normal, this will happen multiple times in a weight loss journey. It can feel discouraging but don’t give up: read below.
- The first caution that you are 1 lb/0.5 kg behind your goal happens regularly on a weight loss journey. It is a cue to double-check your weight loss plan and to see if any small adjustments need to be made. Your goal may not need to be adjusted and with some adjustments, you can quickly get back on track.
- If you hit the second warning (2 lb/1 kg behind your goal), it is worth reflecting on what is happening and revising your goal. Read the reflection questions below.
- If you hit the third warning (3 lb/1.5 kg behind your goal), adjust your goal. Don’t give up, but definitely reflect on what has been going on in the past few weeks to see if any lessons can be learned from your experience, and then adjust as needed. There were plenty of times where the things I tried to do to lose weight did not work for me. I tried new things, and I tweaked a few things, and then I finally figured what worked for me. Read this blog post to learn more about different weight loss methods worth trying, and it’s worth trying something new.
A goal that is too aggressive is one of the biggest reasons why people fail when trying to lose weight. Do not fall into this trap. There is no shame in losing weight slowly, and weight plateaus happen regularly. There is certainly no shame in trying and then failing as long as you learn something from the experience and try again, now smarter and more experienced. Although obviously weight loss is a goal, permanent weight loss should be the greater goal, and permanent weight loss comes from repairing your damaged feedback loop.
Recognize:
- There are ups and downs on every single weight loss journey. It is important to take these bodyweight shifts as lessons to further understand your body, not as a trigger to beat yourself up.
- Recent changes in one’s life can shift a person’s weight up or down temporarily. For example, starting a new workout routine almost always leads to weight gain, as glycogen is retained in the muscles, creating increased water weight.
- An unreasonable goal can be a reason why a person quits on weight loss. It took me decades to get obese. I didn’t expect to get thin again in just a few months. It took me 3 years, but because it was done slowly, it was done permanently. Losing weight slowly can actually be more sustainable than losing weight quickly.
- If you are still losing weight but at a rate that is less than your goal rate, it is important to recognize that you are progressing.
Reflect:
- Are you getting behind on your goal because of recent changes in your life? Life happens. You can use Luuze and daily weighing to reduce the risks of gaining weight while you resolve the changes if continued weight loss at the rate you had before becomes challenging.
- Have you recently started a new exercise routine? It may be worth resetting your goal, as your body is now likely retaining more water by storing glycogen to energize the muscles. This is “good” weight.
- Are you getting behind on your goal because the rate loss of your goal may be too aggressive? It’s okay to go slow.
- What can you do to get back on track? Think back on a time where you were on or ahead of your goal. What was different then versus now?
Cautions:
- A goal can be a big motivator, but a very big demotivator if you are not accomplishing your goals. Adjust your goal if it is becoming a demotivator.
- Although this app focuses on weight loss, there are good sources of weight gain, like gaining muscle. If you are just starting out a fitness program and your body is sore from the exercise, your body is going to adjust by storing more glycogen which can cause weight gain.
Andrew’s Story
I had to adjust and change my goal numerous times throughout my journey: so many times that I already forgot how many times I did it. Below is a screenshot of my weight between April 2017 and June 2017 – basically zero pounds lost over 2 months:
Here is another screenshot, from March 2018 to May 2018, another two months with basically zero weight loss:
However, zoomed out over my entire 100 pound weight loss journey, those two periods were barely visible.
I succeeded in my weight loss journey, even though there were numerous stalls and jumps throughout the journey. The important thing is to continue sticking with it, and working through the challenge.