I have been talking about weight loss plateau for the past few weeks, specifically, the biological and psychological reasons behind weight loss plateau. Today I am sharing some strategies you can use to finally bust through your weight loss plateau and get back on track toward your goals. So, if you missed the last few weeks, go back and check those out.
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Today I am breaking down how you can break that weight loss plateau. This is something we have been discussing in depth the past few weeks as I know it is something many of us will or have run into on our journey to the fittest version of ourselves. So, today, we are digging into the following strategies:
- Caloric cycling.
- Macro adjustments.
- Intermittent fasting.
- Nutrient timing.
- Upping your fiber intake.
- Hydrate.
- Assess your snacking habits.
- Supplements.
Embarking on a weight loss journey can be a rollercoaster ride, filled with ups and downs. Just getting yourself started is a challenge, and then sustaining it can be a whole other challenge. As if this is not enough, most of us will inevitably hit the dreaded weight loss plateau, where the scale not only seems to stop going down, but seems to take on an obstinance in the face of your efforts.
If that initial progress gives us a boost of motivation, running into a weight loss plateau can take those winds right out of your sails. Weight loss plateaus are caused by various psychological or physiological factors, which I’ve discussed in depth in the past couple weeks. Understanding these can really help illuminate the path forward, past the plateau.
I’ve hit plateau many times over my decades-long pursuit of my goal physique. It is one of the most frustrating things I’ve experienced in my weight loss journey. There have been times it led me into a spiral of self-sabotage, resulting in gaining some of my weight back after losing hope and throwing my hands up. My initial reaction used to be going harder. This meant cutting calories even more and working out longer and harder. It also meant I was just digging my hole deeper without realizing it.
So instead of getting frustrated and going into self-punishment mode like I did, many times. Pause and try to understand what your body is trying to tell you through some of the biological and psychological factors we discussed in the last few episodes. This will help you get a clear picture of what is causing your plateau, which will guide you to the more efficient and effective approach to breaking it. Let’s look at some strategies you can try, based on the factors you believe are at the root of your weight loss plateau.
- Carb Cycling.
One of the reasons for hitting a plateau is that your body adapts to a consistent caloric intake. Incorporating caloric cycling, where you alternate between high and low-calorie days, can rev your metabolism back up by keeping it guessing. There are a couple ways you can do this. One, is simply increasing your deficit two to three days a week. So, for example, if you generally eat in a deficit where your daily caloric target is 1,900 calories, you could decrease it to, say, 1,700 calories a couple days a week. You may also want to add one day a week where you eat at maximum or slightly above it. You can do this with something like a “treat meal” once every week or two.
Another approach is to cycle high and low carbohydrate days. This is something you would integrate if you are using a macro tracking approach. So, two to three days a week, you would drop your carbohydrate intake to, say 60-80 grams a day, and eat at your usual level on the other days. When you do this, you are also generally increasing your fat intake. I have discussed carb cycling more in depth in previous episodes if you want to check those out for more details. The general idea is introducing some inconsistency to trick your metabolism out of holding onto the fat you are working so hard to release - Macro adjustments.
Reassess your macronutrient distribution. Adjusting the ratio of carbohydrates, proteins, and fats can have a significant impact on your metabolism. Consider slightly increasing protein intake to help preserve lean muscle mass, which is crucial for sustaining long-term weight loss. A general rule of thumb with macro tracking is to check progress every two weeks. If you see a stall in progress, it could be an indication that it is time to adjust y0our macros. If you notice a stall, stay with your macros for another two weeks, hitting them perfect.
If you still don’t see any change, then look at adjusting them. It may be that it’s time to drop your calories a bit more and resetting your macro levels. Or, it could be that you just need to adjust the ratios of your existing caloric targets. I have found that upping my protein and adjusting carbs and fats from there is usually what will do the trick. If you are new to macro tracking or perhaps haven’t heard of it, check out my episode on getting started with macro tracking. It is one of my go-to nutrition approaches. - Intermittent fasting.
Intermittent fasting can be a powerful tool to break through plateaus. The general idea is this: you have a certain window of time in which you eat each day. It’s basically how long you delay your first meal of the day. One example is some folks will skip breakfast and eat their first meal at lunch. The idea is that you are leveraging your body’s fat burning state, which it enters when you sleep.
Say the last thing you eat for the day is at 7 PM, within about two hours your body will go into a fat burning state and stay in that state until you eat the next time. The longer you stay in this “fasted” state, the longer your body is in a fat burning state. Experiment with different fasting windows, such as 16/8 or 24-hour fasts, to give your body a chance to tap into stored fat for energy. Make sure to break your fast with nutrient-rich meals to support overall health. - Nutrient timing.
Pay attention to when you consume your nutrients. Timing your carbohydrate intake around exercise can optimize energy levels and improve overall metabolic efficiency. Consuming protein post-workout as well as in your last meal of the day can help aid muscle growth and recovery. You might also want to take note of how you feel and your progress related to eating before workouts.
The time of day you workout will also come into play here. For example, I workout first thing in the morning and I do fasted workouts. I have tried both fasted and non-fasted workouts and I find I feel better and get better results if I workout before I eat anything. I will follow my workouts with something high in protein, like a protein shake. See what works for you and pay attention to how you feel during and after workouts. - Upping your fiber intake.
This is just good to do regardless of if you are in a weight loss plateau. A high-fiber diet can contribute to weight loss by promoting feelings of fullness and reducing overall calorie intake. It also helps boost your metabolism. Include plenty of fruits, vegetables, and whole grains in your meals to boost fiber content. This not only aids in weight loss but also supports digestive health. - Hydrate.
Sometimes, the body can confuse thirst with hunger. Staying well-hydrated is crucial for optimal metabolism and can help control appetite. Aim to consume at least 100 ounces of water a day. If you aren’t doing this, I know it can be a challenge. I had to train myself to drink only water. Check out my episode on drinking more water if this is something you struggle with, for some tips on transitioning to drinking more water. - Assess your snacking habits.
Mindless snacking can contribute to a plateau. Be mindful of portion sizes and choose nutrient-dense snacks, such as nuts, seeds, and Greek yogurt. Avoid sugary and processed snacks that can hinder your weight loss progress.
Many of us have done this, where we start snacking on something and we don’t pay attention to how much. Sometimes the “healthier” snack options can lead us to this too, because we think ‘oh, it’s a healthy snack so I don’t have to pay attention’ and then we end up eating hundreds of extra calories as a result.
Learning to connect to your body and your body’s hunger cues can mitigate the mindless snacking trap. This is one of the methods I teach in my coaching programs, to help you distinguish true hunger from things like boredom or dehydration as well as how to change your behaviors so you can reach your weight loss goals. - Supplements.
Last but not least, consider whether it might help to use supplements. Supplements like omega-3 fatty acids, vitamin D, and certain herbs can support weight loss efforts. Consult with a healthcare professional before adding any supplements to your regimen to ensure they align with your individual needs.
As you may have gathered from these recent posts on weight loss plateau, conquering it requires understanding what our bodies are telling us, what is at the root, and then trying different strategies to break past the plateau. Remember, sustainable weight loss involves not only the body, but the mind and spirit.
Weight loss or body transformation is a very unique and individual process, yet most of the things out there aren’t designed with this in mind. That is why I have created the Phoenix Rising programs, which range from completely self-guided to group and private 1:1 coaching with me. Through these programs you will be able to lose weight according to your body’s unique design and processes.
I am also offering a FREE 30-day program right now. You will get access to my trainer app, with 30 days of at home or gym workouts, a nutrition plan, and Facebook community for support and accountability. You also get a FREE transformation session with me to develop your unique plan to get you to your goals. Use the links in the episode description to access these incredible offers.
So, that is all I have for today. I really hope this has given you some insight to breaking that plateau. Get your application in for the free 30-day training or book a free session with me, if you are serious, not curious, about losing weight and living a healthy lifestyle!