How to Get Over A Plateau?
Finally you decide to eat healthy and cut your portion sizes in half. You start to drink more water than ever before. You started to take more trips to the gym preforming only cardio because an article post mentioned how you can lose “weight” through cardio. The weight comes off and your clothes get loose. YAY. Exciting right? Then you notice after a couple months nothing is changing. Those stubborn 5,10, to15 pounds are still lingering onto your body in places you wish you could get rid of.
Yes, I myself being one that can deeply feel your pain. I was you at the beginning of my journey as well for a loooonnnggg time and I ran into a similar situation after my First Bikini Competition recently.
As you are losing weight, it can be tempting to cut calories too low to shed pounds faster. That I have done as well, only to find out that I was only hurting myself because I was either gaining weight or getting stuck even deeper. Your body fights to be fed with the proper amount of calories to fuel your metabolism you have now or else it will hold onto fat to keep you alive.
Why can’t you lose any more weight? What are some solutions to break through your stubborn weight loss plateau?
A weight loss plateau is a period of time during which your body weight remains at the same level. So if your weight doesn’t change for 2 weeks, does that mean your results have stalled? Absolutely not! Weight Loss Plateaus are VERY common. Remember that if changing our bodies was easy, then everyone would be walking around with a year round summer ready body.
If you are weighing yourself every day, or multiple times per day, you probably notice your weight can fluctuate substantially by 3-5lb. And I am guilty myself for freaking out about this as well. Most of this weight fluctuation is due to changes in water retention.
For example, if you eat a lot of sodium, carbohydrates, and drink little water, you will retain a ton of water, which will increase your body weight. If on the other you drink plenty of water, moderate carbs and low sodium and you just finished an intense workout where you sweat buckets, your weight can decrease by several pounds. It may seem counterintuitive, but the more water your drink, the less you retain it.
The unpredictability of water retention is one reason to weigh yourself only once per week with my recommendations being Every Monday Morning at the SAME TIME. Trust me that will help save you from stressing out and under or over eating. Weighing yourself multiple times per day, or at different times each day is the fastest way to kill your confidence and mess with your head. Weighing yourself once a week is to hold you accountable and motivated to KEEP GOING!
In this blog post I will list 10 ways I myself have learned over the years with my own weight loss journey how to overcome a weight loss plateau.
Below are 8 ways to overcome a weight-loss plateau:
1. STOP STRESSING and KEEP CALM! You now have my guidance in helping you overcome it. No more worries.
2. Adjust your calorie intake properly. Re-evaluate your calorie intake to ensure you are eating fewer calories than you are burning. For more help, check out my Meal Plan options here.
3. Focus on quality food. Quality whole foods like vegetables, beans, high-fiber fruits, complex carbs and lean proteins are needed for your metabolism to continue to burn body fat.
4. HIIT the gym. Your muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. Shock your Body.High Intensity Interval Training (HIIT) has been shown to burn body fat effectively even 24hrs after your done vs Boring old cardio alone. Try doing Sprints on the treadmill or HIIT on a bike. Stop wasting your time. GO HARD OR GO HOME!
5. Track EVERYTHING. Tracking your food intake is possibly the smartest and most important step you take to improve your nutrition. Then you can rule out some problems to your plateau nightmare.
Research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. To better approximate your caloric needs, use the MyFitnessPal app.
6. Sleep well. 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 where most of us women’s body loves to store fat.
7. Drink up. 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 8oz of water per meal per day.
8. Eat more MEAT. Protein has the highest thermic effect of food, meaning eating protein 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.
Put these simple tips into action, and soon you’ll be saying, “What weight-loss plateau?”
Sending you lots of love and positive vibes! :)