“stall” (verb) – stop or cause to stop making progress.
When I got home from the hospital after my gastric bypass surgery, I made a point to not weigh myself every day. I only wanted to check the scale when I felt a difference physically in how my clothes fit. Each time I stepped on the scale, I was so excited to see the number drop with reassuring regularity – sometimes as much as two-plus pounds a day. I felt great watching the data curve head south as I tracked the results.
Almost a week ago, the scale stopped moving. I hit a stall, and this first stall has lasted a week now!! Over the course of my adult life, I have tried many weight loss programs. I’ve probably lost and regained the same weight several times and hit many plateaus in the process. This stall is different. Previous plateaus in other weight loss attempts have been annoying and maybe even derailing. But this stall makes me question everything. Didn’t I just have major surgery to aid in this weight loss process? Is something wrong with my new stomach? Am I eating too much (even though I’m only consuming 500-600 calories per day and am completely satisfied)? Let me add one piece of advice here…when you experience a plateau/stall in any weight loss journey, the worst thing you can do is step on the scale EVERYDAY waiting for the number to change!!
As a result of my stall, I have been looking back at information I learned during my pre-op classes. I’ve been researching bariatric stalls and reading the experiences of other WLS patients. I am learning that it is quite common to experience a stall after my weight loss curve goes south for a period of time. So, for the time being, I am learning some coping mechanisms to put into practice that will help me both fight the anxiety I am feeling as well as help me eventually overcome the stall.
The first thing I need to do is take a new set of accurate measurements and compare them to where I started prior to surgery. Even though it is completely normal to feel frustrated when my weight loss stalls, I need to track my FULL progress now more than ever. According to my surgeon, the scale may not move at times while my body adjusts to this new normal, but the inches will be dropping. My metabolism is working hard to reconfigure itself according to my new food habits, lifestyle, body weight, and energy requirements. I can definitely feel a difference in how my clothing fits, so taking body measurements again will help bridge the gap until the scale starts moving again.
Secondly, I need to make sure I do not become complacent with my food and water tracking. During a stall, it could be easy for me to listen to negative thoughts like “this isn’t working anymore” and completely self-sabotage. So many studies have shown that keeping a food journal is key to successful weight loss. In my case as a bariatric patient, a food journal/app is even more important so I am sure to get enough protein, water, and vitamins. I must continue the good tracking habits that I have developed.
Third, I MUST start incorporating some exercise into my daily routine. As my body continues to adapt to the surgery changes, it is essential to have activity and build muscle to support my weight loss. I’m just going to throw this out here…I absolutely hate to sweat and then try to look presentable. I don’t like to be clean, work up a sweat, and have to shower all over again!! That may sound crazy to most, but I know I have to get over this hangup for the sake of my health. Exercise and strength training are vital to a successful bariatric journey. The best place for me to start is by walking about 30 minutes per day and then add strength training using stretch bands. I have everything I need right here. I live in a wonderful neighborhood with great sidewalks, and I already have a set of exercise bands. No gym membership required.
Lastly, I must prioritize my health by making time for self care. Health is about more than just calories and measurements, and I don’t want to relapse into old habits that partially led me to the operating table in the first place. I am trying to discipline myself when it comes to sleeping habits. I love to stay up and watch TV after my family is in bed and I can have some alone time. But I know lack of adequate sleep can stress my body and lead to poor food choices. So I am trying to keep a consistent bedtime. In addition to adjusting my sleep routine, I am working on reducing stress since high levels of stress can lead to excess weight. For me, managing stress looks like journaling, reading, blogging, or taking short walks throughout my work day. I am also considering attending a bariatric support group run by my weight loss clinic. Weight loss surgery leads to big changes and it is important to connect with people who support me and can relate to what I am experiencing.
I am learning that plateaus will be a normal part of my bariatric weight loss journey. My goal now is to stay positive during the stalls, keep going with the work I have started, and appreciate how far I have come!
