It’s important that you follow the 20/20 Healthy Eating Planner as written. You’ll also find out when you join the Harvey Brooker Weight Loss for Men Program we recommend that you weigh yourself once a week, on the same scale at the same time of day. Adherence to the program and the Daily Awareness Eating Record will help you see where binges or slip-ups occur, and why.
Use a highlighter each week in your record to indicate any areas that need work. Often plateaus are self-induced; we’re not perfect. If you make an error or compromise, you may have neutralized any weight loss that you could have had that week. That’s life; just get back on the program. Plateaus can also be caused by what you eat the night before you weigh yourself. If you had a heavy meal or ate too late, food may still be in your body. Too much salt in your last food can also drive your weight up. This is because sodium can contain many times its weighting fluids or water.
I want to emphasize that if gains show up, don’t get too hung up. This is just a small blip on the screen. There are plateaus that have no rhyme or reason. You can do everything right and still have temporary setbacks. They could be due to not having had a bowel movement or to building muscle (which weighs more than fat).
Don’t get too wrapped up in the number each week. As long as you’re trending in the right direction these fluctuations are just your body adjusting to the new you. After all, even if you lost only one pound last week over the course of a year that’s over 50 pounds! Plateaus or temporary gains don’t define you or your efforts. You’re a man on a mission, and the idea is to stay on course and get yourself fit and healthy. This is not a race; it’s developing those habits that will last for the rest of your healthier life.