Have your fitness results ‘flat-lined’?
You’re working hard in the gym, you’re being careful about your eating and you’ve even given up some of your favorite guilty pleasures, to no avail.
Even though you’ve made some good progress in the past, losing fat and achieving your ideal body seems to have gotten a lot tougher. Dropping 10 pounds is no longer as easy as it used to be and the scale won’t budge no matter how hard you try.
If you can relate to some of the above, then chances are you may have bumped up against a weight loss plateau.
Often, the lack of progress when we hit a plateau leads to frustration, disappointment and, worst of all, a lack of motivation to continue.
WHY WEIGHT LOSS PLATEAUS HAPPEN
Weight loss plateaus happen because of how our bodies adapt to food, dieting and exercise. The more progress you make in losing weight and increasing your fitness level, the more likely you are to hit a plateau.
As we diet and lose weight, our bodies adapt and store calories more efficiently. Amanda Foti, M.S., R.D., a Senior Dietitian at Selvera Weight Management Program says, “if you are successfully losing weight, you’ll most likely hit a plateau at some point.”
In fact, research conducted by The American Journal of Clinical Nutrition in 2014 uncovered that even those who follow their diet plan religiously can expect to hit a weight loss plateau 6 months into their journey.
The second adaptation that happens in the body is how it responds to the stimulus of exercise. Registered dietitian and health & fitness instructor Jim White explains, “your body becomes more efficient, so it burns less energy during any given workout.”
A study with over 2,900 participants published by The National Center of Biotechnology Information supports this by uncovering how for every pound of weight participants lost, they burned 6.8 fewer calories on average. So, it appears the closer you are to your fitness goal, the more difficult it becomes to achieve it.
To help you avoid or bust through a current weight loss plateau, let’s look at how to diagnose the problem areas causing the plateau and present some solutions for busting through it with confidence!
DIAGNOSING AND BUSTING YOUR WEIGHT LOSS PLATEAU
Often, when I speak with people that are looking to burn fat, tone up and transform their bodies via my BodyHack90TM transformation program, I ask them what their current struggles are. Many will say things like ‘I can’t seem to lose those final 10 LBs’ or ‘No matter what I do, I can’t seem to get rid of my muffin top.’
When it seems their progress has stalled and they’ve hit a plateau, I usually diagnose the problem by looking a four key areas:
- Nutrition
- Exercise
- Sleep
- Stress
Let’s briefly dive into each one of these areas below, to see which one might be causing your results to plateau, and review some recommendations for how to fix each of them:
1. Nutrition
The first place to look at with any weight loss plateau is the quality and quantity of your nutrition. While you’ve heard it before, it’s worth repeating: Our bodies, first and foremost, are a reflection of how much and what we consume. Indeed, we are what we eat. When it comes to maintaining a healthy weight or changing your body’s composition (i.e. burning fat and adding muscle), nutrition is said to make up 70-80% of the equation.
So tell me, is you diet on par with the body and health you’re committed to attaining?
First, be sure you are consuming healthy, natural foods that will kick-start your metabolism. Whole, natural foods are you friend here. This means reducing things like processed foods, sugars and unhealthy fats and increasing you intake of quality meat, whole grain and healthy fats (nuts, avocado, olive oil, etc.). Not only will these foods take longer to digest, but will keep insulin levels low. According to David Ludwig, Professor at The Department of Nutrition at Harvard T.H. Chan School of Public Health, fat cells stop storing calories when insulin levels are low.
Second, focus on getting plenty of protein. Not only does protein help you feel fuller, longer, but digesting protein actually burns calories! In fact, the act of digesting protein burns 20% more calories that digesting carbs.
Third, eat plenty of vegetables to receive vital micronutrients your body needs to function properly.
On that note, if you’re consuming a lot of fruit and have hit a plateau, you may want to reduce your intake of fruits. A 2005 study by Basciano H, Federico et al. indicated that that consumption of fructose, the sugar found in fruit, can lead to insulin resistance, elevated blood cholesterol levels and increased fat gain, especially in the abdominal area.
Fourth, note that after losing a certain amount of weight, the body will adapt and your metabolism will naturally slow down. After following a certain diet for some time, the body learns how to use the food you consumed so efficiently, the intended results of losing weight slowly start waning. According to a 2016 study from The National Institutes of Health, it showed how contestants from The Biggest Loser TV show burned 499 fewer calories than what they should have at their current weight due to the dieting they had done while on the show.
To keep you metabolism churning regularly, make sure to eat throughout the day, especially at breakfast. Unless you’re doing intermittent fasting (which is something you may want to experiment with if all else fails), skipping breakfast will result in a slower metabolism. So have breakfast, and, ideally, eat protein. According to Tim Ferris, author of The Four Hour Body, having breakfast within 30 minutes of waking will help keep you satiated longer and fights off hunger pangs.
Finally, and this almost goes without saying, be clear on what your Total Daily Energy Expenditure (i.e. how many calories your burns on a daily basis). Once you know this level, be sure to have a nutrition plan that has you eating at this level, and NOT over. If you over eat calories, those calories will be stored as far.
Coming up with the TDEE and appropriate meal plan based on your individual caloric needs, macronutrient needs and eating preferences is a core part of what I do when I set up a new client on my BodyHack90TM fitness transformation program.
2. Exercise
Performing intense exercise is the best way to rev up your metabolism. In fact, it benefits you in two ways: First, by burning calories while you’re exercising. Second, by keeping your metabolic rate high for 24-48 hours after your workout is over.
Additionally, if you do weight training and add muscle to your frame, the added muscle increases your resting metabolic rate, which means you burn more calories while at rest (i.e. sitting, sleeping, etc.). That’s almost like getting paid while not working!
The most beneficial type of exercise, and one that I put all my clients on, is resistance training. The most beneficial type of resistance training is one that targets your lower body, since that’s where you’re biggest muscle (your glutes) and muscle group (your quads) reside. Working these large muscles will naturally be the most taxing and will, consequently, boost your metabolism the most.
When doing resistance training, ideally, use free weights like dumbbells, barbells and kettlebells. But if that’s too intimidating, start with machines, cables, or bodyweight-based movements using a TRX device or doing plyometric exercises.
Your other friend when it comes to exercise is doing High Intensity Interval Training, or HIIT. This is a more intense way to do cardio and is highly beneficial. Studies have shown that doing HIIT can burn up to 9X more fat than doing stead-state cardio. Furthermore, a study published by The National Center for Biotechnology Information has shown how HIIT training protects against metabolic slowdown.
You probably know by now, but we’re big fans of HIIT training. Its so much more fun and effective than typical cardio workouts. That’s why we launched the Motion Traxx fitness app. It features audio coaching by leading fitness instructors, set to high energy beats that are synced to your workout. Use this motivating workout app to power up your next treadmill, elliptical, rowing or indoor cycling workout!
BTW, men: If you’re doing a lot of endurance running, you may want to consider reducing your mileage. Running long distances has been shown to reduce testosterone, which is a hormone we need to keep muscle high and body fat low.
Finally, if you’ve been nailing your workouts but still not seeing results, consider changing up your routine. Try different exercises, and different sets and rep combinations.
3. Sleep
This is a weight loss plateau culprit many people overlook.
I was recently speaking with an old friend who I had bumped into randomly at the beach. He mentioned he was currently struggling with a weight loss plateau and couldn’t figure out why.
He had been working with a trainer, doing weights and cardio, and had also been careful with his diet, cutting out junk food, sugar, alcohol, etc. He was even taking three different training supplements, including a fat burner, all to no avail.
After asking him about his sleep patterns, he revealed that he rarely slept well, tossing and turning and waking up several times through the night, on most nights. When I pointed out that his lack of sleep was probably the culprit, he was shocked. He hadn’t even considered that as a factor.
Here’s how a lack of sleep can cause you to plateau:
First, sleeping less causes your metabolism to slow down. A study published by the National Center for Biotechnology Information found that study participants (healthy adults) who slept for only 4 hours, 5 days straight, experienced a drop in resting metabolic rate by 2.6% which returned to normal after sleeping for 12 hours.
Second, it prevents you from going full-out during your workouts. Both your muscles and your central nervous system need to recover after an intense workout. If you’re not properly recovered, your body cannot push as hard during your next workout, which means you won’t receive the full benefit of the time spent during your sweat session.
Third, a lack of sleep boosts cortisol, a fat-storing hormone our body releases when we are under stress. Which leads me to…
4. Stress
Stress is another often overlooked factor for plateauing weight loss.
As mentioned, stress leads to the release of cortisol, which was shown in a study by the National Center for Biotechnology Information to increase belly fat storage. One reason for this might be cortisol’s impact on our thyroid, which is responsible for regulating our metabolism.
Per Dr. Veeravagu, Founder of Sage Clinic in Yaletown, irregular cortisol levels can impair the conversion of thyroid hormone from its inactive form to its active from. This can result in a low thyroid situation, causing weight gain and symptoms of poor metabolism.
Another way stress can cause a weight loss plateau is by leading us to take actions that are detrimental to our fitness goals, including skipping leg day and emotional eating.
To better manage stress, try meditating regularly. Meditation clears your mind, calms your nerves, and allows you to assess your thoughts from a neutral, unemotional place, which will give you piece of mind.
In fact, meditation has been proven effective for losing weight. An eight-week National Center for Biotechnology Information study of 34 overweight and obese women, who partook in a stress-management program that included muscle relaxation and deep breathing, resulted in an average weight loss of 9.7 pounds.
HOW I CAN HELP YOU BUST YOUR OWN WEIGHT LOSS PLATEAU
Using the techniques above, you can better diagnose what might be causing your weight loss to plateau. Often times, knowing where the problem lies and what to do to fix it is enough.
Other times, it takes more formal help with things like dietary guidance, workout planning and accountability to stay on track. I take great pride in helping my clients bust through their weight loss plateaus and attain the health, body and confidence they seek through my online fitness coaching.
My clients have dropped significant weight and have transformed their lives. One success story I love is from my client Carita A., who lost more than 30 pounds in less than 3 months and can finally fit into her Hugo Boss tailored suits that had been sitting in her closet, unused for many years. Pretty cool right?
Looking for results like that for yourself?
With my BodyHack90TM program, which is virtual, I can coach you to better results no matter where in the world you live.
Interested in how I might be able to help you or someone in your life?
Fill out this one-minute form now to receive a no-cost Weight Loss Plateau Diagnosis, which will help you lose those stubborn 10 pounds and wave goodbye to that weight loss plateau for good!