Now that Wegovy is available in the UK, we have many new patients who are taking their first steps of their weight management journey. Once you have reached the maintenance dose of Wegovy, you may find it difficult to lose as much weight as you have been along the journey.
To help out, we have one of our nutritionists, Douglas, with some information about how to keep on track and beat the weight loss plateau and dips in your journey.
Weight Maintenance
When on any journey of change for a long period, you’ll notice that there may be some periods of speedy progress, along with times where progress slows down, regresses, and even times where it seems like nothing is changing.
When it comes to changing behaviour, your journey will often be non-linear. This can be due to life throwing unexpected challenges our way, or not having the necessary tools to deal with these little speed bumps on your journey to success. It’s important to remember that this is okay, and completely normal.
When we focus upon body weight, our motivation can become tied to the changes of the scale; it increases as the scale goes down, decreases as the scale goes up, and we can become frustrated by the lack of change. What you may not know is that our weight will fluctuate throughout the month, week by week – even day to day!
The human body largely consists of fat-mass (the weight you want to reduce), fat-free mass (bones, muscle mass, and organs – weight we want to maintain or, if possible, increase), and water content. As you can see, depending on the time of day and how much you have moved or drank or eaten, your weight can vary wildly!
However, weight maintenance can also be an incredibly positive thing. Maybe you have just been on holiday and been trying the local cuisine, had a series of celebrations and social events where you may have gone outside your normal eating patterns, or maybe you have been able to enjoy social events for the first time without feeling anxiety and the need for restriction. Maintenance can be a great indicator of how you have changed without even realising it!
So, What to Focus on if not Weight?
We aim to focus on “non-scale victories” – the positive changes that can occur from weight loss, maintenance at your new weight and, most importantly, all the changes that occur through your new behaviours. We’ve included some examples on what to look for when you’re maintaining weight.
Mental Wellbeing
Our emotions are often tied to our diet. When we eat highly refined foods or don’t focus on our nutrition, we can start to feel low. Similarly, when we experience extended periods of fasting (missing meals) our mood will start to dip.
With embracing the healthy behavioural changes of losing weight, you should see that your mood tends to stay on the more positive side. You will also have more mental fortitude when it comes to slip-ups and setbacks as you know what to do to keep succeeding.
Energy Levels
An unhealthy lifestyle can lead to poor physiological outcomes; research shows clearly that high blood pressure, pre-diabetes, high cholesterol, and increased inflammation can all result from lifestyle factors. This can make doing normal day-to-day activities a lot harder – you can feel more tired throughout the day and need more rest.
By embracing healthy lifestyle changes, you may be able to do more and for longer. This can also reflect in your attitude towards getting tasks done, as things that may have seemed difficult a month or so ago can now seem a lot easier.
Clothing Size
This can be a big motivator for some people, whether it is fitting into older clothes or preparing to fit into your dream wedding dress or suit, being able to reach this milestone can really help people stay on track for their weight loss goals.
Even when the scale isn’t moving, it can be really useful to check your clothes – as you may find that your clothes fit looser. It can also add a concrete goal that isn’t directly tied to a number on a scale- dropping a dress size can be a good milestone to aim for.
Physical Capability
As touched upon in energy levels, having a healthier body can carry over into many other areas. When the scale isn’t moving, think about how much you have progressed physically. You may be able to manage stairs more easily, aren’t quite so tired after taking the dog for a walk or are better able to chase after your kids. All these show that your body is changing, particularly in terms of gaining muscle and decreasing in fat mass.
Sleep
Sleep is a very important area of our lives – we can spend around a third of our day doing it! Poor-quality sleep can result in decreased mood, slower weight change, increased stress, decreased ability to manage challenges, and poorer physical ability. During weight maintenance, look to see how your sleep quality has changed and how this is affecting everything else. You may find that whilst your weight may be maintaining, you are improving in sleep in leaps and bounds.
Start an assessment to order Wegovy from £139
How to Move from Maintenance to Weight Loss
Continued healthy weight loss can lead to increased physiological benefits. Whilst it is very beneficial to be aware of the above non-scale victories, we understand that this may not be your goal in your journey. Below you can find some useful hints and tips around starting healthy weight loss.
1. Focus on Whole, Nutrient-Dense Foods
Instead of fixating on calorie counting, prioritise nourishing your body with whole, unprocessed foods. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. These foods provide essential nutrients while keeping you satisfied.
2. Practise Mindful Eating
Pay attention to your body’s hunger and fullness cues. Eat slowly, savouring each bite, and listen to your body’s signals to stop eating when you feel comfortably satisfied. This approach can help you develop a better relationship with food and prevent overeating.
3. Increase your Physical Activity
Engage in regular physical activity that you enjoy. Find activities that get you moving and make you happy, whether it’s dancing, hiking, swimming, or cycling. This not only helps lose weight, but also boosts your mood and overall well-being.
4. Incorporate Strength Training
Alongside cardiovascular exercises, include strength training in your fitness routine. Building muscle can increase your metabolic rate and help you passively lose weight throughout the day, even at rest. Consider using resistance bands, free weights, or bodyweight exercises to work on different muscle groups.
5. Prioritise Sleep and Stress Management
As mentioned earlier, quality sleep and stress management are crucial for weight management. Aim for consistent sleep patterns and implement relaxation techniques such as meditation, deep breathing, or yoga to reduce stress levels.
6. Stay Hydrated
Drinking enough water is essential for overall health and can support weight loss. Hydration helps maintain optimal bodily functions, reduces cravings, and can even boost your energy levels.
7. Find a Support System
Surround yourself with supportive friends, family, or a like-minded community that can provide encouragement and accountability. Having a support system can make your weight loss journey more enjoyable and help you stay motivated during plateaus.
Remember – weight loss is a journey, and plateaus are a normal part of the process. Embrace the journey, focus on your overall well-being, and celebrate non-scale victories like increased energy, improved mood, or enhanced strength and endurance. Healthy, long-term weight loss can be slow going at times, but is far more beneficial than fad diets and quick losses.
You’re making positive changes, and with patience and persistence, you’ll overcome any plateau and continue moving towards your goals.
