How to Keep Losing When Its Boring
Ah the two week slump.
Anyone who is a trainer or works with clients knows all to well about the two week slump. The first week of dieting down and training was exciting. You lost weight almost everyday, you felt great, you felt inspired and like you could take on the world! Global warming? Chump change! Problems with your Mother-in-Law? No fly’s on you! That new co-worker that you wanted to beat with a shovel? The two of you are the best of friends now! Yes, it is safe to say that in week one you were conquering the world!
Week two…not so much.You hate your Mother-In-Law again, you don’t have the time nor the energy for recycling your bottles, and your “new best friend” not only deserves a shovel in the face but you are thinking of joining a support group for murderous thoughts. Did I mention the diet and training? Your montage just couldn’t hold up and you are about to buckle big time, if you haven’t already. What to do? How do you get past this rut, this slump, this dip!?
The Top 4 ways to get through the Two Week Slump!
#1 Keep it real
The biggest problem for most people is they expect the same results they had the first week to happen in the second week. Sure this can happen sometimes, especially with those who have a larger amount of fat to lose. However, you have to be realistic!
Did you really burn 12,000 excess calories than what you ate this week? If so than fantastic for you but for most of the world it looks more like 3000-5000 even with the best of dieting down efforts. Take into account the water loss and glycogen depletion you already had in the first week and you should be at a break even or slight loss the second week.
Did you know though that if you can hang on there is usually a fantastic drop and rev up the third and fourth week if you stay perfect on track? Trust me, the course may be a little slower, but it comes. Even if you watch shows like the Biggest Loser where they are burning loads of calories a week and eating a few pudding cups, they have a great first week and a crap second week.
Don’t get so caught up in the scale, it is the trend that matters. Trust the process and don’t let the doubt of “this doesn’t work” set in. It works, it is what it is. Trust it and keep it up.
#2 Keep motivated
This is the time to pull out all the inspirational stops. Here are a few ideas/items to stock in your inspire box…
- Music: I don’t care if it is New Kids or New Order. If it pumps you up listen to it and often.
- Clothes: Women AND guys find an outfit, bathing suit, etc and keep it in your constant view.
- Books/Audio Inspiration: Don’t be ashamed of a self-help section, sometimes you are all you have. Inspiration can come in many forms and text.
- Message Board/Support groups: Find people that are on the same journey and use them for help during the tough moments.
#3 Go do something you wouldn’t
You want to change? You want to be a different person or more so a better you? How exactly are you going to do that if you are playing it safe in your comfort zone?
You have got to do something different! You have to keep yourself in constant reminder of why you want to change. It is pretty easy to fall back into old patterns when you didn’t keep yourself uncomfortable to make a difference in the first place. It is easy to hide out in you safe spots with people who love you. At the core of this though you want some bigger and more. Be it a physical goal or a mental breakthrough, you have to start working for it NOW instead of when you are “done.”
#4 Everyday you must question
why?
Everyday you must sit through and start the process all over again. Ask yourself these questions…
- What is my goal?
- What do I want?
- Who do I want to be?
- Why am I really doing this?
- Why do I really want this?
- How do I feel when I am winning at this?
Asking yourself daily important questions is going to be key to providing yourself with a lifetime of giving yourself the answers.
Subscribe to RSS 
Sinead
Go go go! You guys can do this! You’re all doing so well. Keep up the good work. If you want help or somebody to keep bugging you or to keep encouraging you, just give me a yell, ok?
Great post, Leigh!
October 31st, 2008 at 11:25 amDebby
Thanks for the motivational post, Leigh! Just getting back to regular training and the feeling of returning to my previous fitness level is making me very motivated – just have to make sure I don’t overdo it and burn out!
Keep going everyone and have a great weekend!
See you soon for another exciting Update!
Debby
October 31st, 2008 at 11:51 amshari
that is exactly what i needed this week
i am feeling bummed at my weight loss this week, but i will keep chugging along for the ride!
thanks again
October 31st, 2008 at 12:02 pmshari
Mike
Keep those weekly photos going because while the scale may not show you any love this week, your camera just might surprise you!
October 31st, 2008 at 12:12 pmAnn (or Anninator)
What Mike said!
October 31st, 2008 at 1:42 pmMatt
I try to keep it real and do not expect results every day.
For example, I check my weight only once a week not to ponder to much on daily ups and downs.
October 31st, 2008 at 1:53 pmAnnelle
Hey! Hey! You! You!
Wow! I needed this post. I was feeling quite disappointed in my results this week. I am glad to see I am normal… ha the thought of me actually being normal is hysterical!
Let’s get it started in here! Music is the best mind altering drug there is!
No buckling here! I am gonna keep on because I’m a survivor! I’m not gonna give up, I’m not gonna stop, I’m gonna work harder! I’m gonna make it… keep on survivor!… I love that song!
Let’s rock! Have a happy day!
~ Annelle
October 31st, 2008 at 2:08 pmCynthia
I am pretty sure Leigh just read my mind about the murderous thoughts lately!
But realistically, I know that one) I was doing some pretty strenuous dieting right before doing this challenge and two) my body does not tend to lose lots of weight all at once. So I’m not too surprised at what is happening right now.
Taking each day as it comes. Though I already implemented the music prescription… radio went on loud, first thing in the AM. And don’t worry, I’ll be using that at the gym later too!
I might depress myself if I put any of MY clothes out on view though! Worn, old and a little baggy is not inspiring! But I could wear a hat or look at one. I love my hat collection!
AAAAAAAAAAAAHHHHHH! I just now put on my favorite Aussie hat and I THINK MY HEAD HAS SHRUNK! No wonder I am having headaches! It’s either that or I have less hair… AAAAAAAARRRRRRRGGGGGGGGHHHH!
Or maybe it’s just Halloween and I’m messin’ wit ya! ;^)
October 31st, 2008 at 2:42 pmLeigh Peele
I am a mind reader…
MWAHAHAHAHAHA
October 31st, 2008 at 5:21 pmMike
Not only is she a mind reader, she can telepath her next blog idea through the telephone. We talked about this subject yesterday and now I don’t know if she steered me into bringing up the week 2 stall or if the convo inspired this post.
Ah well… no matter, I broke the stall before weigh-in.
October 31st, 2008 at 6:44 pmETANA FINKLER
I’m confused. If the refeed is tomorrow, don’t we need some guidance today?
What about the “other” 10 hours of the day? What about total max calories for the day?
6 hours of carb, low/no fat low/no fiber
fat free milk and cereal?
sushi?
Etana
October 31st, 2008 at 7:12 pmETANA FINKLER
Leigh,
Things like a refeed and the unknown cause me stress and worry…
some refeed carb ideas:
Old fashioned oats
Bagels
Boxed Thai Noodle/rice meals
Refried Beans
Corn Tortillas
Grits
pancake mix
pretzels (especially the giant soft ones – yum!)
frozen waffles
Kraft mac & cheese (made with skim milk and no butter)
pasta
… those sound apPEELEing
I wish Leigh would let us know TONIGHT what we eat the other 10 hours in the day, or do we eat nothing other than that 6 hours refeed carbfest?
And is there a max calories, I had a 2100-2600 max on my refeed that was just 2 weeks ago. It seems really soon for me to have a refeed. I may not do it… But Leigh is the coach!
Etana
October 31st, 2008 at 7:59 pmWarasa
I wanna cry. ToT
I didn’t hang on. I was the one who gave up, when the second week crisis came (plus tremendous stress from school work and housing issue.) I couldn’t help but thinking, maybe such a strict diet is not suitable for those who have had eating disorder issue, like me. And binge monster, my old enemy, won over.
However, I’m starting again by preparing super big meals tonight. (5-day worth of food.) I hope next week would not be so rough if I get ready. But I do not want to weigh myself right now. I don’t want to face it. I do not want to report my failure tomorrow.
I know Leigh gives a cold shoulder to those who cheat. (I have a big cross on my forehead right now.) What should I do? :’(
October 31st, 2008 at 10:16 pmJosh Aronovitch
Warasa, you HAVE NOT FAILED. You just did your refeed a little early. I would encourage you to weigh yourself and post your update. All you did was guarantee yourself a bigger loss from week 2 to week 3! I have faith that you will do better going forward. We are all in this together, and are only an email or blog post away from encouragement.
If you are tempted to binge, try adding more protein and healthy fat to your diet to keep you satisfied.
Let me know if I can help in any way.
October 31st, 2008 at 10:46 pmSinead
Warasa, Josh is right. Stepping back once is not failure–it’s human! It’s what you do now that will determine failure or not. Are you really going to fail and give up or are you going to knuckle down and give it another try.
Etana, don’t panic.
I’ll bet that Leigh will get tomorrow’s post up later tonight or first thing in the morning.
I can’t wait to see everyone’s updates tomorrow!
October 31st, 2008 at 10:54 pmSinead
Mike! I meant to tell you yippee for breaking the plateau before weigh in! Good job!
October 31st, 2008 at 10:54 pmJosh Aronovitch
update is in at the JP fitness forum.
:does happy dance:
October 31st, 2008 at 11:22 pmVincent
Great post Leigh. I will look at pictures and look at the ideal body that I want and blast some music to motivate myself to work out.
Cheers
November 1st, 2008 at 12:28 amVincent
Personal Development Blogger