Avoiding Plateau Pitfalls

Have you ever found yourself measuring every ounce of your food, skipping dessert, and squeezing in workouts before or after a long shift, only to step on the scale and see the same number, day after day? 

It’s frustrating, and as a physician, it’s easy to feel like you should know how to fix it. But getting through a plateau isn’t about doing everything perfectly; it’s about making small, meaningful adjustments.

I remember being stuck around the 200-pound mark.Bouncing up and down but never crossing it. I’d cut back on my favorite foods, avoiding all the carbs—all in the hopes of seeing that number drop. But it didn’t. My body just stayed there, as if 200 pounds was a wall I couldn’t break through. 

I started wondering if this was my “set point” and my body just wasn’t able to lose any more weight.

It wasn’t until I realized that plateaus are about the mental game—not overhaul everything—that I found my way forward. 

In this week’s episode of Thriving As A Physician, I dive into the four common pitfalls that keep doctors stuck in weight plateaus:

• Assuming everything needs to change to get through the plateau. When the scale won’t budge, it’s easy to panic and think you need a new diet, a new workout routine, or a completely different approach. But most of what you’re doing is probably working.
• Trying to give up the foods you love. It’s tempting to think you need to cut out bread or cream in your coffee to break through a plateau, but life’s too short for that. There are smarter ways to make progress without feeling deprived.
• Getting impatient and giving up. Our bodies don’t always respond on our timelines, and that’s okay. Patience is the most important skill to get through a plateau.
• Relying solely on the scale to measure progress. Sometimes, the scale can make you think you’re in a plateau when you’re not. Your clothes might be fitting better, or your energy levels could be improving—those changes matter too.

Plateaus don’t mean you’re failing. They’re just a part of the journey, and there’s a way through them without turning your life upside down. Listen to the episode below and let’s get through your plateau together.