Originally published in In Fitness and In Health
Enjoying Yourself No Matter What
Happy fall! The air is crisp, the holidays are on the horizon, and you want it all. You want to enjoy the treats and traditions, and still feel on track with your health and wellness. But maybe lately you’ve been eating well, “pumpkin” iron regularly, and still nothing’s changing. The scale hasn’t budged, your clothes fit the same, and suddenly you’re stuck thinking, “I’ve plateaued. Ugh.” That frustration can be enough to zap your motivation completely. You skip meal prep, skip workouts, and then feel guilty for skipping. You want to enjoy Halloween and Oktoberfest, but feel like you haven’t “earned” it because there’s no visible progress.
Before you let that haunted feeling take over, let’s take a breath and look at what’s really going on. First, ask yourself this: is it actually a plateau? For real. A true weight loss plateau means no movement in your body for four full weeks. That means no shift in body fat, no change in weight, and no difference in your measurements. Often, if you look at all three, you’ll see at least one of them has moved. Or maybe it’s only been a week or two since you saw progress. We live in a world where we expect five pounds to melt off every seven days like that one girl on Instagram, but healthy, sustainable fat loss rarely works that way. In fact, it shouldn’t.
If you are in a real plateau, I get it. I’ve been there, and so have most of my clients. It’s a natural part of the process. Think of it as your body pausing to adjust to its new normal. This moment is where your body practices maintaining this new state before it keeps moving. What if you saw that as a positive? It’s a sign your body is working to stay balanced. It could even mean you’re close to your goal. Either way, it’s a moment to assess, not panic.
This is a great time to audit your routine. Reassess your day-to-day life. Are you getting protein and fiber at every meal? I say it all the time, because it works—protein and fiber make fat loss way easier. Are you planning your meals or grabbing whatever is easiest? Are you getting the right nutrients through food and possibly supplementation? Are you drinking water throughout the day, sleeping well at night, and moving your body consistently? These are the foundations of wellness. And yes, we also need to manage stress, the arguably toughest part. Pulling from my past article on stress management, I suggest trying daily affirmations, meditation, journaling, or anything that helps you unwind. Detoxing your mindset and your body helps your systems function better and can move you through a plateau. I even talk more about that in this podcast episode. Sometimes the fix is right there once we zoom out a bit.
And don’t forget, plateaus can be good. Your body finding homeostasis is a sign of stability. In some cases, it might even be time to shift your mindset. Maybe the real issue isn’t a plateau. I’ve talked at length before (especially in this article) about the importance of keeping our expectations realistic, and it’s a tough pill, I know. But it’s important. We’ve been taught to only value the number on the scale. But weight loss is just one piece of the bigger picture. Energy, sleep, digestion, mood, and how your clothes feel are all better markers of success.
Still, I know what it’s like when you’re not seeing results and your motivation tanks. Don’t let that drag you down. Consistency is everything. Anyone who has lost weight quickly probably lost mostly water, or even worse, muscle or bone. Sustainable fat loss takes time and repeated proof to your body that you’re not starving. That this is not a famine. When you’re consistent, your body gets that message and eventually lets go of the fat it’s been holding.
This is especially important during the holiday season. There’s so much good food, so many parties and temptations. You don’t have to be perfect, and you can get the long and super entertaining scoop on perfection within wellness through my previous work. Keep doing what you’re doing as best you can. Your workout might look different. Your food might not be ideal. That’s okay. Keep going. If one thing falls through, find another opportunity. Maybe you miss your morning walk. Take a few laps during your next work break. If dinner is full of indulgent foods, start by filling your plate with something nutritious before adding in the fun stuff. One moment off track doesn’t have to turn into a whole season off track. That snowball effect is the real danger to your progress.
Holidays are meant to be enjoyed. Healthy holidays are possible when we decide ahead of time how we want to feel afterward. Think about Halloween. You love the candy. That’s great. How do you want to feel on November 1 or even two weeks later? Maybe you decide that feeling good means the scale stays the same and you don’t feel groggy or bloated from candy overload. Now that you know your goal, you can make choices to match it. Maybe that means you buy a little bit of your favorite treat and the rest is stuff you won’t be tempted by. Maybe you give the leftovers away before you go to bed. Or maybe you skip the candy altogether because you want to feel light and energized the next day. No guilt. No shame. Just decisions that support the outcome you want while letting you enjoy the holidays.
Pro tip: proximity matters. If you know you’ll be tempted, stay away from the snack table. Keep yourself busy talking, sipping water, or choosing something more nutritious. On Thanksgiving, once I grab a few appetizers, I literally walk into another room. If you’re going to someone’s house, bring a veggie-based side. That way, you know there will be at least one dish you can feel good about. When dessert time rolls around, maybe you go for fruit, or maybe you enjoy your favorite seasonal sweet using my favorite three-bite rule. You get to decide what works for you.
More often than not, it’s not a plateau that’s getting in your way. It’s unrealistic expectations. It’s perfectionism. It’s guilt. Give yourself grace. Shift how you measure success. Focus on how you feel, how your body functions, and how consistently you’re showing up. Be flexible when life gets chaotic, especially around the holidays, and if you need a guide, check out my article. With these strategies, you’ll keep moving forward in your health journey and enjoy life along the way.
As always, your best plan depends on your body, your goals, and your lifestyle. It’s all on you, so make it something you enjoy, for your own sake.