5-STEPS TO

BLAST THROUGH
WEIGHT LOSS PLATEAUS
 How to Blast Through Weight Loss Plateaus
with 5-Step Plan
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Are You Stuck on a
Weight Loss Plateau?
A weight loss plateau can mean you
are doing everything right and subtle
changes are happening, so don’t be
too quick to change what you’re do-
ing. But if you do not have a plan in
place for learning to change your eat-
ing habits for good, here are five easy
steps to break through any weight
loss plateaus.
The last time you went on vacation
did you plan where you’d go, where
you’d stay, how long the trip would
last, and what things you want to do
while there. Our lives are usually
somewhat structured from when we
get up in the morning until we go to
bed at night, so why do we attempt
to lose weight without making a plan
first? Simply saying you want to lose
weight isn’t enough. We must address
and tackle the reasons we continue
overeating or never changing the hab-
its we know are keeping us too heavy.
It’s no wonder we forget our resolve
to diet by 10 AM, and then decide for
the hundredth time that, “I’ll start my
diet on Monday.”
Follow These Five Steps,
Every Day for one Week
It’s far easier to reach your destina-
tion if you have a map. Follow these
© 2004 Kathryn Martyn, M.NLP
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five steps and at the end of each week
take inventory. Make adjustments
where necessary. What’s working,
what isn’t? That’s how you break a
weight loss plateau.
Inventory Questions to
Ask Yourself
How has the week gone?
Did you follow through?
Did you make a plan and then
follow through with your plan?
Each Week Again Decide
Whether to Continue
Especially when things are working, you
must still decide to continue taking the
steps, making any extra effort required to
follow-through. This is how you slowly
develop a new, healthier lifestyle.
Remember, this is only required until
you’ve been practicing your new routine
for long enough that it becomes your
new habit. Every week decide anew, do
you want to follow the steps for another
week? If, “Yes,” then make a commit-
ment and follow through. It takes dis-
cipline to follow-through, but anything
worthwhile takes effort. Even the lottery
requires buying a ticket.
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
STEP 1: State What You Want to
Achieve in the Next Month
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“I want to lose 50 pounds.”
Is that achievable in one next month?
If not, break it down into smaller mini-
goals:
“I want to lose 5 pounds this
month.”
Okay, now get clear on what you really
want. Describe what you want with as
many senses as possible (sight, hearing
and touch).
Visual: You’ll see something such
as a certain number on the scale, a
certain place on the tape measure, or
your reflection in a mirror. Remember
to keep this reasonable as what you
can achieve in one month.
Feelings (Kinesthetic): You’ll feel
something or get a sense of some-
thing such as how your clothes feel
while wearing them. You may notice
you can touch your toes easily now or
move about more easily and grace-
fully and you like the way that feels.
Sounds (Auditory): Other people
may give you compliments (you’ll
hear what they say).
Those are all good, solid, positive
goals. Focus on what you want, how
you want to feel and what you want
to experience. Imagine hearing these
things, feeling these things, and see-
ing these things.
Do they “feel” right? Are there any
issues that come up (in your mind)
regarding these things? Are you try-
© 2004 Kathryn Martyn, M.NLP
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3
ing to talk yourself out of it by saying
anything negative such as, “I can’t do
this, I’ll never look that good.” If so,
that’s exactly the type of issue that
EFT can help you stop, once and for
all. These negative messages we give
ourselves keep us stuck.
If you’re a 62 year old woman and
you want the body of an 18 year
old you may be setting yourself for
disappointment. Set solid, attainable
goals because unrealistic goals such
as wishing you were taller are not
useful except to set yourself up for
massive disappointment. Be realistic
in setting goals, but do set them. If
you are saddened by the thought that
you can’t look like an 18 year old,
B
then use EFT to address that, and then
move forward with setting goals that
suit who you are and where you want
to be.
STEP 2: Plan to Choose
One Issue at a Time
Start by making a plan for today
and decide either to eat less (portion
control perhaps) or eat more healthier
foods instead, or both. In other words,
you’re not giving anything up, you’re
gaining. You can always eat your
favorites but you may choose to do
so far less often, or when you do you
may eat less at each sitting.
Pick one food, one habit, or one pat-
tern only. Choosing one specific thing
gives you the opportunity to really
make permanent changes. Trying the
latest fad diet because you’ve heard
it’s quick isn’t helpful in the long-run,
as well you know. If you can’t stop
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
yourself because you really just want
it to be quick, then you must address
that issue, again with EFT.
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“Even though I want to lose weight as
fast as possible, and I want to try this
diet because I’ve heard it’s quick and
easy, I deeply and completely accept
myself.”
Everyone knows weight loss diets by
themselves do not work because you
cannot stay on them forever, and it’s
what you do regularly that matters,
not what you do short-term. If diets
worked we wouldn’t keep seeing new
ones. What does work is addressing
your fears, doubts, concerns and wor-
ries with EFT, then making a plan for
incorporating healthier eating habits
into your daily life.
For instance, many people like the
low carb approach, and that’s fine.
I prefer the opposite; eating a lot of
whole grains and vegetables (high
complex carbs). I rarely eat meat and
cheese for instance where someone
following the low carb approach
might eat meat and cheese every day.
It doesn’t make either of us more
correct in our approach. What works
for me may or may not work for you.
I know that my approach works well
for me, and that’s why I prefer it. You
can learn what works best for you.
Sadly though, if you want to lose
weight and look your best you can-
not choose the fast foods and high
calorie plan. That doesn’t’ work for
anyone except those few people who
simply cannot gain weight no matter
what they eat. Don’t wish you were
one of them either. People who have
© 2004 Kathryn Martyn, M.NLP
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4
a hard time keeping weight on are the
least healthy of all and typically die
sooner than even the morbidly obese.
They may seem lucky because they
are thin, but believe me, they would
gladly trade places with someone
who needs to lose some weight in
a second because their problem is
seemingly unsolvable.
Look at how you eat now and see
where you might make some chang-
es. I eat the things I love including
chocolates, pizza, occasional cheese
burgers and fries but I don’t eat them
every day or even every week. I think
of them more as a treat.
Do you eat pizza every Friday? What
if you cut that back to three Fridays
a month? Would that be possible for
you? What if you stopped at one or
two slice less than usual? Do you eat
the whole pie? What if you ate three-
quarters instead? Could you make
this type of small change, just for an
experiment?
When you experiment and see that
making a small adjustment doesn’t
cause any problems you can find
ways to alter your usual pattern.
Eventually, doing this allows you
to continue eating what you love,
but your body becomes lighter and
healthier at the same time.
Reducing frequency of certain foods,
or reducing the quantity will al-
low you to lose weight. These small
changes can make the difference
between wearing clothes that fit and
needing the next bigger size. Do you
have anything in your regular eating
habits where this might work?
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
Do you mindlessly snack out of the
bag of chips until they’re all gone?
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That habit can be tackled with portion
control. Take a small bowlful to your
chair instead of the whole bag.
Decide in advance how many bowls
of chips you’ll eat, and then stick
to your plan. Be reasonable though.
If you know it’s going to take three
bowls to be satisfied, then it’s okay.
Tell yourself you’ll have three bowls
of chips. That’s perfectly fine. It’s
still a lot less than eating the whole
bag. Once you’ve become accustom
to three bowls, perhaps you’ll want
to cut it back again, maybe this time
to two bowls? One day you may just
find that a couple handfuls is more to
your liking.
So what if this takes a month or
more to accomplish? Wouldn’t
that be better than what you’re
doing now?
What you’ll find is that you can even-
tually eat a bowlful of chips without
needing the second, and you’ll lose
weight. It can be that simple. It does
take extra effort in the beginning to
pick a pattern or eating habit and
work specifically on that one thing.
Gradually cutting back on quantity,
introducing other ideas such as an
apple here and there, and slowly
modifying what, when and how you
eat is a far better approach than trying
to eliminate all your favorites for-
ever. You and I both know you can’t
stick to the restrictive plan forever,
© 2004 Kathryn Martyn, M.NLP
OneMoreBite-WeightLoss.com
5
and why should you? This is a way
to develop an eating style that works
for you and that you can live with.
The latter (fad diet approach) simply
won’t work except for short-term
weight loss, as you already know
from countless attempts. Stop trying
an approach you know doesn’t work
and keep an open mind toward trying
an approach that can work. The only
thing you have to lose is your extra
weight.
STEP 3:
Consider Exercise
The more active you become the
more calories you burn, and if you
build muscle, the more calories you’ll
burn at rest. Adding activities that
require you to get up and move your
body is an excellent idea.
Make adding exercise as easy as
possible in the beginning. You can
always add more later. Trying to do
too much too soon eventually leads
to giving up entirely. Far better to
exercise 10 minutes a day and do it
consistently than one hour a day for
three days and then quitting.
I started exercising 18 years ago with
a six minute warm-up bike ride (it
was all I could do at the time) and
slowly built it up over time. Eventu-
ally I’d worked up to an hour a day.
Since then there have been times
when I’ve rode my bike for half an
hour and other times when I stopped
riding all together but every time the
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
exercise habit wained, I gained back
weight.
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Start small, add slowly and build up
to whatever level you prefer. The
more you do the more you can eat,
again it’s that simple. Building up
slowly is more fun in the long run.
Start with three days a week per-
haps, and add either more time, more
intensity (work out with more effort),
or more days as time goes by. You’ll
know when you’re ready to add more
time as you’ll simply feel like you
can do more. Go ahead and add more
time or increase the intensity when
you feel like it, but be sure to do so
slowly. In other words, even if you
feel like you can handle much more,
keep yourself moving forward slowly
and you’re far more likely to want to
continue the next day and the next.
Little attainable increases work for
me, perhaps it will work for you too?
If you say you’ll exercise on Monday,
Wednesday and Friday, you’ll be far
better off when you succeed at doing
just that, even if for only 10 minutes
each time, than if you say you’ll ex-
ercise every day for an hour but stop
after the third day and never return.
Hate to exercise? Think outside
the box. Exercise does not have to
mean boring, repetitive exercises
or anything you don’t enjoy. It can
be gardening, bike riding, or taking
brisk walks in the park. Anything
you do that involves moving your
body counts. You can even exercise
while watching TV if you move
your program into the TV room,
© 2004 Kathryn Martyn, M.NLP
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6
or try the newer computer games
that are geared for exercise such
as Dance, Dance, Revolution or
Yourself!Fitness. Whether you like to
dance, play games or go fishing, all
movement counts. Carrying grocery
bags counts, and so does ironing,
vacuuming, it all counts.
All our so called modern convenienc-
es have mostly created a situation
where we don’t get much movement
in our daily lives. When was the
last time you hung laundry outside
to dry? My mother did that twice a
week. Washing clothes once meant
getting down and scrubbing clothes
on a wash board. Now that was exer-
cise, but it sure wasn’t fun! I certainly
wouldn’t want to go back to doing
chores in that fashion, but the point
is anything you are doing physically
is exercise. Don’t get hung up in the
“I hate to exercise” mind set to where
you miss out on lots of opportunities
to enjoy moving your body.
STEP 4: Is Your Plan
Right For You?
Take a look at your plan and decide
whether it’s possible to incorporate
this idea into your real life, not your,
“I wish” life. If it doesn’t fit, make
changes until it does. If you’re a night
owl, don’t plan to exercise at 6 AM.
Start by creating a list of what you
want to achieve, and then answer the
question, “How will you will achieve
it?”
1. I want to eat less.
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
I could achieve this by eating half or
three-quarters of what I usually have.
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See if that is sufficient. Can you
picture yourself doing this? Does it
sound right to you? Does it feel right?
Keep a food diary for one week, reli-
giously writing down everything that
goes in my mouth.
Again, does it fit? Always check and
recheck. You’ll know when it’s right
and when it’s impossible; when it’s
right commit to taking action and get
it done and when you know it doesnt’
fit, adjust until it does.
2. I want to eat more, healthier
foods.
I can achieve this by adding more
fruits and vegetables for snacks, so
when I’m hungry, or think I’m hun-
gry, I’ll have an apple or some car-
rots. This also has the added benefit
of more nutrition. Just create ideas,
write them down, think it through.
What can you do? Where can you
make easy changes?
3. I want to pay more attention
when I’m eating.
I can achieve this by paying more
attention while eating to my food and
what I’m doing. I can turn off distrac-
tions like the TV, then pay enough
attention to think of each bite as a
separate event.
I could write down what I’m tasting
and see what I notice about the food
that I never noticed before. I’ll check
for different smells, sights, textures,
© 2004 Kathryn Martyn, M.NLP
OneMoreBite-WeightLoss.com
7
and subtle tastes. I’ll make an effort
to really chew each bite at least 10
times.
4. I want to add some exercise.
I’ll achieve this by doing some re-
search at the library or on the Internet
about what I might enjoy, then per-
haps get a free pass to a nearby gym
or fitness center. I’ll talk to friends
about where they go, and I’ll buy or
borrow exercise tapes.
I might consider hiking or some other
exercise. Perhaps find exercises I can
do in front of the TV at first, or on
the floor in my bedroom when I first
get up. Whatever works, I’m willing
to try. I’m starting to look forward
to this. It’s going to be fun to find
something I really enjoy doing, and
the benefit of weight loss and feeling
great is worth the effort.
Be willing to experiment until you
find what works best for you.
If you want to try something and you
hear nothing but negative input, then
decide to ignore other people for now.
This is about you and what is best
for you. Maybe hiking isn’t right for
them, and that’s fine, but if it appeals
to you, you should try it.
Close your Eyes and Imagine Car-
rying out your Plan
If you chose getting up an hour
earlier, visualize yourself doing so.
Does it fit? Are you a night person? If
so, an early morning workout prob-
ably won’t pan out -- stick to midday
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss
or evening workouts. Find what fits
for you. Can you really see yourself
doing what you’ve chosen, regularly?
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Do the days of the week, times of
day work or do you know you won’t
follow through? Adjust until you find
something you will do regularly. It’s
consistency that gets the results.
STEP 5: Create Plan
and Determine What’s
Needed to Get Started
Example Plan:
1) I need a small notebook to carry
with me for keeping track of what
and when I eat (only needed short-
term to get an idea of what I’m eating
now and where I might make small
changes).
2) Get a monthly calendar to track
my exercise minutes, even if it’s only
10 minutes this month and 20 next,
that’s progress.
Remember, your goal is to create
consistency, and make progress. It’s
not about perfection because frankly
no one is ever perfect but consistent,
yes, many people are very consistent
and you’ll notice they get very good
results.
3) Visit library or order book online
for using your body weight for exer-
cises. Push-ups, crunches, etc., can be
done without any extra equipment.
© 2004 Kathryn Martyn, M.NLP
OneMoreBite-WeightLoss.com
8
4) Buy healthy foods to have on hand
such as fruits, cut up vegetables. Visit
different grocery stores and markets
to see what choices there are you just
hadn’t noticed. Make dinner at least
twice a week and freeze leftovers into
ready-to-eat frozen meals.
5) Purchase or order supplements,
protein powders, videos, etc., if I
want them.
Putting It All Together
Start working your plan. Don’t wait
for the next full-moon or some other
arbitrary starting date. There’s noth-
ing special about Mondays. Just get
started. The sooner you begin, the
sooner you begin to see results.
If you use EFT (Emotional Freedom
Technique), do it at least three times a
day on important issues. It only takes
a couple of minutes and you can do
it while you do other things, so get
it done. Check in with your list of
behaviors you’d like to change, and
then work on one issue each week
or until it becomes a non-issue, then
Want More Ideas?
If this sounds interesting and you’d
like more visit OneMoreBite-Weight-
loss.com. The Daily Bites give ideas
for using EFT specifically for weight
loss. Additionally at least two new
articles are posted every month with
tips, tricks and techniques. Step-by-
 Blast Through Weight Loss Plateaus
5-Steps to Permanent Weight Loss —9—

step you can learn to use all of these

processes easily. Consider taking the
8-week workshop, Ending Emotional
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Eating, schedule private sessions, or
best of all do both! Do it for yourself.
You are worth it.

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Do it now when your motivation to
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Kathryn Martyn, M.NLP

OneMoreBite-Weightloss.com
210 NW 78th Street | Vancouver, Washington 98665
Voice: 360-695-3184 | Fax: 287-501-5405
KMartyn@OneMoreBite-Weightloss.com