There are few things more frustrating on a fitness journey than a weight loss plateau. You are doing everything you know how to do to whip your body into shape and NOTHING IS HAPPENING!
Instead of banging your head against the wall or giving up completely, you should take a closer look at what it is you are doing (or not doing) to reach your goals.
And remember, when you first start losing weight, it will melt off you in a hurry but as you continue, the pace of loss will begin to slow. It is important not to place expectations on yourself that are not only unrealistic but impossible!
That being said, here are some areas your may want to focus on when looking to bust out of a plateau:
Look at your calorie intake
There are a few things that could be happening when it comes to your eating habits: not eating enough or eating too much. The latter is a no brainer. If you are consuming more calories than you think and/or consuming more than you are burning, you will not lose weight. Pure and simple.
If you aren't eating enough calories, your body goes into survival mode. When it is in this state, it holds on to fat stores as usable energy because it does not know when the next supply of usable energy is coming. One of the best ways to address this is to track what you are eating. You can download an app or go old school and keep a food journal. You may be surprised at what you find.
It is also important to make sure you are drinking enough water. When you are dehydrated, your kidneys have a difficult time performing their normal functions and your liver is forced to work that much harder which causes your body to store calories. Proper hydration also plays a key role in your metabolic functioning. So, in order to keep your fat burning machine working properly, you've got to drink up!
For a 30-day menu plan, a nutrition guide, and a recipe book that has over 100 healthy offerings, take a look at the BodyRock Nutrition Guide & Meal Plan Bundle
! Healthy eating has never been this easy!
Are you switching programs too often?
When it comes to healthy and sustainable weight loss, consistency is key. If you've been working your workout program for a week and not seeing the results you'd like, stick with it! Give your body a chance to adjust and catch up with you! Try to give your workout program 30 days before you decide it is garbage. There is a reason our programs like the Intermediate Bootcamp and The DailyHIIT Show last longer than a week (To get these, and all of our other workouts on demand, check out SweatFlix
) ! Remember: you didn't gain weight overnight, you won't lose it that way either.
Your workouts aren't hard enough
While we don't want you jumping ship on your programs too soon, we don't want you to get complacent either. You don't have to change routines to keep your muscles guessing. Add some more weight to your exercises or increase your resistance levels. One easy and simple way to do this is with the BodyRock Weighted Vest
. Without having to change a single thing in your workout, you automatically extra add weight and resistance to every movement you make!
Check your macros
Sometimes, in an attempt to adopt a healthier diet, we end up eliminating important and necessary food groups. If you have drastically reduced your carbohydrate or fat consumption, you may be robbing your body of nutrients it needs to help you reach your goals. Exactly what you need to be consuming depends largely on your body and your goals. If you are able, it might be useful to consult a dietitian and work out a plan that suits your needs.
It is also important to remember to eat enough protein and enough fiber. Fiber helps to keep you feeling full and satisfied while keeping your digestive system moving along and protein helps your body build and maintain lean muscle mass. Muscle helps you burn calories so the more muscle you have, the more you stand to burn.
Weight loss plateaus are incredibly common and ridiculously frustrating. But, overcoming them is not as difficult as you might imagine. Take a step back, tune in to your habits and routine, and perform tweaks where necessary. Don't let this temporary slow down stop you from reaching your goals!
Have you had success addressing a weight loss plateau? Share your tips!