All Things weight loss plateau
You’ve worked hard to improve your diet and exercise habits, and your reward has been watching your weight go down and feeling better. Now, however, for no reason you can identify, the scale has stopped budging, despite your healthy, low-calorie diet and regular exercise. You’ve hit a weight-loss plateau.
What is a weight-loss plateau?
What causes a weight-loss plateau?
Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight.
Here’s what to do about it:
Give it time Sometimes your body just needs an adjustment period. Time to catch up keeping up with your new body and the amount of hormones you need now. Time for your skin to tighten and ready for more weight loss, give it 18- 21 days. If nothing changes then there is a dietary change that needs to happen.
Eat more if you are eating too little calories If you are skipping meals and eating very little through out the day, you are damaging your metabolism. Meaning your metabolism will slow way down, making it harder to burn calories on a daily basis. Ideally ,you want to eat small meals or snacks every 3-4 hours Track your calories and add an extra meal consisting of a protein and carb.
Focus on quality. Busting through a weight-loss plateau is more than calories in and calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat
Sleep. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection.
Drink more water Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.
Stop “circus training” a term I made up that means you are changing your workouts style too much and not sticking to one progressive training program. You are doing, yoga, zumba, walking, some weights etc. Your workouts should be a plan that progresses and and challenges your body while making the right adjustments to get you lean. Like the workout guide i include with my 21 day metabolic reboot
Increase muscle mass. Want to burn more calories at rest? Lift (heavier) weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.
Measure Differently If you are focusing on weighing on the scale, change or add in measuring your inches. I have a free Printout in my private weight loss group you can grab for free. Sometimes the scale may not budge but the inches will be changing. This is because, while you are still losing body fat (yay!) you are also gaining some sexy lean body tissue. Which is all good considering, it will help increase your metabolism in the long run
Eat more protein. Protein has the highest thermogenic effect of food. When you eat protein, it burns more calories during digestion. Protein also contains an amino acid, leucine, that numerous research studies have identified as a potent catalyst for burning body fat.
Hire a professional trainer. When my clients get to a weight loss plateau. I like to walk them thru their daily food intake and workout routine. If it is perfect then I say give it another week. If not, I will give them suggestions on how to change up their routine. Their weight goes down 100% of the time.
Try these out to see if it will help you weight loss plateau. Weight loss really just takes consistency and time to get to your goals. So even though you are freaking out right now just keep going. That is all that matters. I created my 21 day metabolic reboot diet to over come these plateaus. It works 100% of the time. Check it out yourself
If you are still doing all the right things but not seeing a budge for a month. It may be time to schedule an appointment with your doctor. You man have underlying issues like allergies or hormones.
Author: Monica Perry
I’m a metabolic magician, nutrition nerd, exercise expert, and motivation master. I help women get fit quickly with the most food and least exercise.
♥ Holistic Nutritionist
♥ Sports Nutrition Specialist
♥ Personal Trainer
♥ Health and Weight Loss Coach
♥ Behavior Modification Specialist
I’m always researching, looking for loopholes that make losing fat easy… because I believe life is hard enough and getting fit shouldn’t be, ya feel me?
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