Friday Fit Tip: how to avoid a plateau

A plateau is defined as, when you reach a state of little or no change after a time of activity or progress. Most people have experienced a plateau during some stage of weight loss.

You likely got in a good routine, kept up your healthy habits and all of a sudden- the numbers on the scale stopped going down. SO FRUSTRATING, right??

Luckily I have a few tips to help you avoid hitting a plateau or to help you over a plateau!

  1. Switch up your workouts: If you typically do the same workout every day, you will likely see results for awhile. But in order to continue to see results, you need to provide your body with muscle confusion! This could be as simple as trying a new workout class, adding in some weights to your workout or trying a HIIT workout! Switching up workouts helps you to avoid a plateau, but also keeps you from getting bored of your workout.
  2. Add an extra 15-30 minutes to your workout: This tip goes along with tip #1. If you always walk on the treadmill for 30 minutes, try switching up your routine by jumping on the stair master for an extra 15 minutes. Use the extra 15-30 minutes to kick your workout up a notch and burn some fat!
  3. Consider cutting or adding calories: It’s super important to know how you are fueling your body. I like to use MyFitnessPal to track what I eat on a daily basis. When you are losing weight, your metabolism usually drops because your body now needs less calories to fuel a smaller version of you. According to MyFitnessPal, “the calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal in MyFitnessPal every 10 pounds or so.”
  4. Include a cheat meal: Once a week I have a “cheat” meal. I sit down and eat whatever I want in that sitting, usually, my choices are pizza and ice cream! Once I get up from the table, I’m done. I get right back to clean eating and good habits. This helps me stay on track by giving me something to look forward to AND actually increases leptin levels, decreases ghrelin and normalizes hormone levels. Leptin and Ghrelin are two hormones that influence appetite and fat loss. Leptin is the “satiety hormone” and ghrelin is the “hunger hormone”. This hormone optimization is what can help you avoid plateaus and see continued fat loss.

 

Have you dealt with a weight loss plateau? What was your best solution for getting past your plateau?

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