I hate to break it to you, but unless you have a small amount of weight to lose, after only 1 month of being on program, followed by 3 weeks of modest change is probably not quite a plateau especially if you are losing at all–even if it’s .3, .2…a plateau really is no change for a sustained period (try a couple months of complete stagnation). The other thing is 14 lbs/1 month is a lot–so much that a good percentage of that will be water weight (sorry) and it’s common to experience some stalling or slowing up as your body starts replacing water and stops dumping it. In other words, the scale is starting to reflect a more normal, slower, rate of loss.
But I get that it’s frustrating either way. Weight loss stalls are generally caused by your body getting used to things and/or you slacking off. In your case, it doesn’t seem like you’re slacking off, but it could be that your body is getting used to things. Here are a couple things to try:
1. Eat MORE, not less. Sounds counter-intuitive, but you said that you barely touch your +35. Your daily points allowance (DPA) is the MINIMUM you should be eating. A lot of members think eating less = losing more and don’t touch their +35, but then find that once they break into the weeklies, they actually lose MORE. The +35 are part of the program–don’t be afraid of them. Now, I wouldn’t recommend that you use them so you can go hog-wild on cake (it’s okay if you have a moment of weakness and do–that’s what they’re there for) or party down with tequila, but you know, a little avocado on your salad, some peanut butter at breakfast…that’s okay and it might help you out.
2. Stagger your daily points–in other words, divvy up those 35 to use over the course of the week, but do so in such a way that you use maybe 8 more on day one, 1 on day 2, 5 on day 3, 3 on day 4 and so on. Google “Wendie Plan” for a blueprint on how to do this.
3. Step up your exercise–BUT you don’t have to do things that hurt your back or that you hate doing. Brisk walking is fine. By “stepping it up” small changes make a difference, like adding just 10 more minutes to your walks. Or, another way to look at it is trying to be more active in general–park your car further away, take the stairs, sign up to take a class that has you being a little more active, like art museum club or auto repair class (something that doesn’t have you sitting around and eating–ie, not book club)
4. Work really hard at hitting the GHGs (good health guidelines). This will naturally get you to cut back on carbs as CorgiTales mentioned and eat more vegetables/fruits and drink more water. If you can’t hit them all every day (it’s actually a little difficult to do), it’s okay, just do the best that you can. The two elements that seem to have the biggest effect are the fruits and vegetables and the exercise. The water comes in third. If you haven’t been paying attention to them, start each week focusing on one and add them progressively. Start with whichever habit will be easiest for you and work towards the one that will be hardest.
At this stage in the game, I don’t think that this is an actual true plateau, so the good news is that small tweaks will make a difference. When you hit a true-to-balls plateau, then it might be time to look at more of an overhaul, but I’m not convinced you’re there quite yest.