September 20, 2020: Weight Loss Plateaus

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So, you’ve started a healthy lifestyle journey and, at first, the weight was coming off quickly. But as you got into your routine, the progress tapered off, and now you’ve hit a wall and the numbers aren’t changing. There will come a time where your body gets used to what you’ve been putting it through, and you’ll need to reevaluate and readjust to get the numbers moving. This week, we’re going to talk about a few ways to get over a weight loss plateau.

Calorie Adjustments

When you lose weight, your body requires less energy to fuel the new you. On the other end of the spectrum if you’re looking to add more muscle along with fat loss, your body will need more to fuel the new muscle mass you’ve acquired. Revise your caloric intake based on your goals. Whether your goal is to lose or gain, make sure you’re implementing more fresh foods and fewer processed ones.

Change Up Your Routine

Once you’ve established a routine that works, it can be hard to stray from what’s been working. But, if you’re not seeing the progress you’re aiming, for it’s time for a change. Chugging away on a treadmill or elliptical machine might have started your weight loss, but try incorporating High-Intensity Interval Training (HIIT) to burn body fat. If you’ve been pumping the same iron and your guns are no longer blazing, you can change up your sets. Rather than weight, focus on intensity (so instead of 3 sets of 10, do 10 sets of 3).

Protein, protein, protein

Protein is essential for weight loss or weight gain. Eating proteins burns more calories during digestion and contains an amino acid, leucine, that tells your body to burn fat. Just like with your workouts, your body can get used to what you eat. If you’ve been sticking to skinless, boneless chicken and eggs as your protein sources, change it up. Incorporate cod, beans, turkey, or quinoa into your meals.

Take a break

Going full steam ahead on your goals is great, but sometimes your body needs a break. Take a week off and let your body reset. Taking a break isn’t just good for your body, it’s good for your mental health also. Despite what you may be thinking, taking a week off isn’t going to mean you’re back at square one. Studies have found there isn’t much change in a week. If you do decide to take a break, continue to pay attention to what you’re eating. Don’t go crazy and fill up on sugar and fat, but do ease up on the diet a little. When you get back to the gym, you’ll feel like a new person and you’ll be ready to work harder.

Plateaus happen - it’s a part of the journey. Track your progress, and you’ll know when things are starting to slow down. If you’ve tried making changes and still don’t see a difference, talk to your doctor to make sure there are no underlying concerns.

Next Sunday, we’ll talk about why resistance bands are worth your time.

Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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