16:15:57 Hey friend, welcome back to Concierge Weight Loss. I'm Kara Hackleman, Certified Life and Weight Loss Coach, and today we're kicking off a brand new October series called Overcoming Weight Loss Challenges.
16:16:08 Even when weight loss feels simple, there are still challenges that come up along the way.
16:16:12 Every single client I've ever worked with has faced at least one, usually more than one of the five we're going to talk about this month.
16:16:20 So, if you've ever thought, why does this have to be so hard? Trust me, you're not alone. You are human.
16:16:27 This series is all about helping you see that these challenges aren't signs of failure.
16:16:32 They're just signs of progress. They show you what's next to work on.
16:16:37 And today, we're starting with one of the most common frustrations, the dreaded weight loss plateau.
16:16:44 You're doing everything right. You're eating better, moving more, maybe even tracking or planning your meals, and then suddenly.
16:16:52 The scale just won't move. You're staring at the same number for days or weeks, maybe even months, and you're starting to think things like, I've ruined it, my body's broken, why do I even bother? This is taking so long.
16:17:08 I get it. That's the mental spiral most of us fall into.
16:17:12 But here's what I want you to know. A plateau doesn't mean it's not working anymore.
16:17:16 It means your body's just simply gotten comfortable with what you're doing.
16:17:22 Think about it this way. When you first started, your body had to adapt to new habits.
16:17:28 Maybe fewer snacks, more movement, better sleep, more water. All of that took effort.
16:17:33 But your body's smart. It learns, it adjusts. So what once felt like change has now become your new normal.
16:17:41 That's a good thing! It means you've built consistency. Now your body's saying, okay, I'm used to this.
16:17:48 What's next? So let's talk about what to do when you hit a plateau.
16:17:54 First, don't panic! Get curious. The first instinct most people have is to double down, go all in, do more.
16:18:03 Eat less, work out harder, get stricter. But that usually backfires. You end up frustrated.
16:18:11 Hungry and burned out. Instead, pause and ask yourself, what's actually going on here?
16:18:18 Your body may be adjusting, your hormones might be rebalancing, or maybe your stress levels, sleep, or hydration have shifted.
16:18:27 Sometimes, it's not a problem, it's just your body catching up.
16:18:30 So give yourself credit for the consistency you've built. A plateau is not a punishment, it's feedback.
16:18:39 Alright, we're gonna change it up just a little. Remember what I said earlier, plateaus just mean your body has gotten comfortable with the habits you've been doing.
16:18:47 It's time to change it up a bit. And I don't mean overhaul everything. I mean small, intentional shifts.
16:18:54 Here are a few I use with clients. Try a new walking route, or add a few minutes to your usual movements.
16:19:02 Change up your breakfast or lunch. Sometimes new nutrients or timing.
16:19:07 Make a big difference. Maybe you go to bed 10, 20, 30 minutes earlier this week.
16:19:14 Track, just simply track. Track your water, your sleep, your stress.
16:19:18 See what patterns of any kind start to show up. Little tweaks like these give your body something new to respond to.
16:19:26 So we're gonna measure progress beyond the scale. Plateaus can make you feel like nothing's working.
16:19:31 But the scale is just one data point. Ask yourself, are my clothes fitting differently?
16:19:38 Do I have more energy? And am I thinking about food less?
16:19:43 Have I been more consistent with planning, movement, or hydration? Those wins count.
16:19:50 Your body is often changing before the scale shows it. And honestly, sometimes your body just needs to stabilize.
16:19:57 Before the next drop happens. It has to feel safe and secure.
16:20:01 Before it will let go of the weight. I've had clients hit a plateau and swear they ruined everything, only to have the scale drop again 2 or 3 weeks later without changing a thing.
16:20:13 Because their body was simply catching up to the consistency. I've also had clients make one tiny shift, like adding a little more protein at breakfast, or starting a bedtime routine, and suddenly things start moving again.
16:20:27 It's not magic. It's awareness. It's you listening to your body instead of fighting it.
16:20:34 Here's what I want you to take away today. A plateau doesn't mean that you're broken or failing. It means you've gotten good at something.
16:20:42 You've built habits, you've built… been consistent. Your body's doing its job.
16:20:48 Now, it's just waiting on you to show it the next level.
16:20:53 So, this week, instead of beating yourself up, ask yourself. What's one small thing I can change things up?
16:20:59 One small way. Maybe that's a new walk, a new breakfast.
16:21:04 A little more water, or a little more patience, because sometimes the fix isn't doing more, it's doing it different.
16:21:13 And if you're listening and thinking, this is exactly where I am, I feel stuck, and I don't know what to change next.
16:21:19 I made something that'll help, really help with that. It's a free guide called 5 Weight Loss Roadblocks and How to Fix Them.
16:21:27 Each one is a very common challenge, just like this, with simple, practical ways to get unstuck.
16:21:33 You can grab it for free at www.coachingcarra.com forward slash roadbox.
16:21:40 Roadblocks. That's CoachingCARA.com forward slash roadblocks. I'll walk you through the 5 biggest challenges that come up mid-journey.
16:21:50 Plateaus, emotional eating, willpower, boundaries, and self-trust. And how to start fixing them right now.
16:21:58 Remember, this isn't about perfection. It's about learning how your body works, and building a relationship with it.
16:22:05 You're not stuck. You're just ready for your next level. Alright, friend, that's all for today. Next week, we're going to talk about another big challenge.
16:22:14 Emotional eating, how to navigate stress and food. You're not going to want to miss that one. Until then, keep showing up for yourself one small shift at a time.
