Breaking Through Weight Loss Plateaus: Strategies That Works Part-2

Anyone who has ever gone on a diet or a weight loss program would know the dreaded word: plateau. When you think you are adhering to the plan perfectly, suddenly things stop working well, And the weight loss stalls. 

There isn't a word in the English language to accurately describe the frustration you feel in that situation. 

Weight-loss plateau is feared by everyone who has ever gone on a weight loss journey. So much so that our coaches and trainers even warn us. But that feeling that comes upon you when you see no movement on the weighing scale after weeks of consistent progress is something else. 

So, what can you do to get off the dreaded weight loss plateau and continue merrily on your weight loss progress and get back to fat loss? 

Let's come up with some effective ways to get over the plateau.

Take stock of where you are

The first step, before you make any changes to your routine, is to see where you are. Evaluate your food intake. Take a look at your food journal. Are you tracking your daily calorie intake correctly? Are extra calories sneaking into your day without you being aware of them? 

Is your low-calorie diet too low? How are your energy levels? Is your low carb diet not satiating, causing you to have less energy than usual? How are your portion sizes? What about your protein intake - are you getting enough protein? Sometimes, when we get used to our routine, we might end up not paying attention to the details. One alcoholic drink on a weekend to celebrate a mate's birthday could easily morph into a few alcoholic beverages on your 'cheat day'.  

What about your goal weight? How much weight do you want to lose, is it a healthy weight? When your weight starts coming off, you might need fewer calories. Is your diet plan accounting for this? Are you still in a calorie deficit? By taking a systematic review now and then, you can help get back on track easily.

Switch things up a bit

Sometimes, when you go on with this for a while, it is good to alter things slightly. When your daily routine gets monotonous, your body might also switch to cruise mode. To counter this, it helps to vary the intensity of your workouts. Switch your regular workout routine for something different, something new. If you usually do CrossFit, take in a couple of tester classes at your friend's MMA dojo. How about trying some intermittent fasting for size? Studies show it has a great impact on your body's blood sugar. 

What you are doing by switching your routine is challenging your body in a variety of new and interesting ways. Change your exercise routine, add new exercises to your routine, swap out your regular high-intensity interval training, and incorporate strength training. After a week or so, go back to your old routine. 

Evaluate your sleep habits

Are you getting enough sleep? Lack of sleep can scupper your weight loss efforts very easily. It may seem counter-productive but sometimes, the best way to aid your weight loss efforts is to get more sleep. Most of us are not aware of it but we are operating in a constant state of sleep debt. This has a detrimental effect on our overall health. And the weight loss plateau might be the body saying "Hold up! you need to pay attention!"

How much NEAT are you getting?

NEAT or Non-exercise activity thermogenesis is the secret weapon in any fat loss arsenal. The work you do around all day, including mundane activities like walking from the parking lot to your office, doing household chores, and walking the dog. etc all add up. The big guns - your daily exercise routine, your weight loss plan - etc might be working well. But by tweaking your non-exercise physical activity, you can easily step off the plateau.

How? Ditch the lift and take the stairs. Walk around when talking on the phone. Reduce the amount of time you spend sitting and move more. 

How stressed are you?

Stress hormones and fat loss aren't exactly bosom buddies. Chronic stress will cause your body to hold on to as many calories as possible. Blame evolution. It doesn't care about your body weight. The stress hormone cortisol constantly being up invariably also puts your health at risk. So what can be done? Two words: stress reduction.

What does that look like? Stress reduction could mean changing your workout intensity to a lesser one. If you have ramped up your physical activity levels massively, to levels your body might not be able to cope with, that will make your stress go up and your body switch to fat storage mode and hold on to any calories coming it's way. This is why crash diets never work. Rapid weight loss stresses your body big time and will cause your body to gain back all that it lost and then some the minute you take your foot off the pedal. 

Your mental health has a huge impact on your weight loss efforts. Slow down, and take up yoga or tai chi for a while. 

Are you drinking enough?

When it comes to weight loss, we pay a lot of attention to our daily calories. But not enough to our water intake. You cannot switch to a healthier lifestyle if your water intake is not up to scratch. Especially in a hot country like ours. So, when you are firmly on that weight-loss plateau, check how much water you are drinking. Buy yourself a fancy new bottle to motivate your drinking. 

Hot weather means the loss of vital salts and minerals. So when you are doing heavy workouts, it is a good idea to supplement with electrolytes to supplement what the body loses to sweat. 

Take a week off

This may seem counterproductive but sometimes, the best way to move forward might be to go on a break. Continue eating healthy foods to nourish your body but the rest of it? Take a week off. As long as you are in a calorie deficit, you will not undo your hard work. Switch to a slower exercise plan to keep you moving and enjoy spending some time on the slow lane.

Hold pattern

Many a time, the worst thing we can do is panic and try too many things at the same time. Going hammer and tongs at your training, drastically reducing the food intake, and generally hitting panic stations will all come together to make things worse. Sometimes, the best thing to do is nothing. Just stick to the plan and hold the pattern. Before you know it, you will get on the other side of the plateau and get back to regular programming.

Busting a weight loss plateau needs to be done with care, attention, and lots and lots of patience. 

There is no easy way to do it. It is, after all, a common occurrence that we are all familiar with. But with the simple tweaks we have discussed here - and time - you will be on your way to further weight loss soon. 

If weight loss feels like a constant battle, reach out to us. We can help you turn frustration into progress.