Hey VIP’s, I’m back today with a post that will help you break through a fat loss plateau if you are in one right now, or how to prevent one as well.
One of the most frustrating things for those of us working our butts hard to lose weight and fat, is not seeing results, feeling like we’ve hit a dreaded wall, that no matter what we do or don’t do, we stop seeing fat loss results altogether.
By becoming aware of our daily actions, habits or situations that may be holding you hostage in a fat loss plateau, you can break free today, but also prevent yourself by getting stuck in one by being aware of those same situations.
Being stuck in a fat loss plateau may include so many variables, because there could be so many things going on at once in a persons life, but in this post I will address only a few of the most common ones and offer solutions for them, in hopes that it may help you achieve a fat loss plateau breakthrough.
Here they are:
1. Eating too much!
This is a no-brainer, the most-obvious one, but the one that people are the most blind to. More often than not, the reason people aren’t losing weight or stop losing weight, is because they are eating too many calories. Without creating a caloric deficit, stored fat won’t be broken down and utilized for energy.
Solution: Write down everything you eat for at least 3 days, include food, portions and time. After each day, give yourself an honest evaluation, you’ll know if you’re eating too much, it’ll be there right in front of you written in black and white. Then do the obvious, cut back by monitoring your portions. That itself should start decreasing calories.
2. Not eating enough.
This is the opposite from number 1. Yes, not eating enough will halt all fat loss progress. By skimping on food, you trigger the body’s Starvation Response Mechanism. In this mode, your body hoards and stores every calorie, making it hard to lose body fat, and actually does the opposite, it stores body fat. Not what you want.
Solution: As in number 1, write down everything you eat for 3 days. It’ll totally be obvious if you are not eating enough, if you’re only writing down 1 or 2 small meals daily, yeah, you’re body is starving. So start eating at least 3 small meals and include 2 small snacks in between meals, like almonds or yogurt.
Once you do this, your body will sense it’s not starving anymore, and will re-ignite your metabolic rate.
3. Not creating a caloric deficit via food and exercise.
There’s a fine line between numbers 1 and 2, and this is it. Fat loss is a gradual process, it can’t be rushed. The faster the loss, the greater the chances of a rebound effect, meaning, you’re probably going to gain some, all or more of the weight back. Fat loss requires time and patience, slow and steady yields the best lasting results.
Solution: Set a baseline caloric intake by eating 10 calories per pound of bodyweight. So if you weigh 180, a good starting point will be eating 1,800 calories. If you start losing weight, good you’re on track, stay consistent with the eating and training. But if you seem to be hungry all the time, then add 100-200 calories every week and gauge from there, until you’re content but losing fat. Along with this, turn up the intensity with your workouts and cardio, harder workouts burn more calories during and after each workout via the After Burn Effect. There’s always room for improvement, so raise the bar up one notch from where you are now.
4. Too much STRESS in your Life.
Solution: Stop the MADNESS now! Cut out all unnecessary things, people and stuff out of your life that are contributing to your stress. STOP worrying, period. Make time for yourself daily, to have alone time, relaxation time and workout time, giving you several avenues to de-stress. Stress is a killer, nothing and no one is worth stressing over and slowly killing yourself over.
5. Not getting enough sleep.
Sleep is very important to maintain homeostasis in our bodies and lives. So many chemical processes only happen during sleep that are important for healing, recovery and fat loss. And not getting enough sleep is stress to the body, and again, stress causes fat gain.
Solution: As hard as it may be, try to get to sleep a few minutes earlier every night over time, until you are getting at least 6-8 hours of sleep. You have to view sleep as part of your overall training program, because recovery is vital for fat loss, and in order to recover fully, you have to get enough sleep every night. Everybody’s requirement is different, as I can function with 4 hours of sleep, but am at my best when I sleep 6-8 hours. So do yourself a favor, and get enough sleep.
I hope the info in this post really helps you get out of your fat loss plateau, if you are in one right now, but if you need more help, simply fill-out the form below with title, “Help with Fat Loss Plateau,” and I will reply ASAP.
Hope to hear from you soon, and God bless!
As always, SculptYourBodyBautiful!
Fat Loss Trainer/Coach