How To Break A Weight Loss Plateau

how to break a weight loss plateauYou’ve made changes to your nutrition and your workouts and it’s working!  You’re losing weight at a steady pace, and then all of a sudden it stops.  Even though you’re doing the same things that have helped you lose weight you can’t seem to make the scale budge.  And it doesn’t seem to make any sense.  This is very common, so I thought I’d post some tips on how to break a weight loss plateau.  I know this can be incredibly frustrating, so hopefully these tips can help you move past the plateau!

How To Break a Weight Loss Plateau – Track Your Calories!

I know this seems like my advice for everything, but I mention it a lot because it works!  And if you’re trying to figure out how to break a weight loss plateau, this is a good place to start.  The reason I say this is because often times when you start seeing success and are losing weight, it can get easy to let up a little bit.  You might not push quite as hard with your workouts or you might start allowing yourself a cheat meal here and there or portion sizes get bigger.  This has definitely happened to me, and it can lead to stalling your results.  So if you’re not still tracking everything, then start tracking every single item you eat and make sure you’re honest with the portion sizes.  If don’t know where to start on that, check out these calorie tracking resources.  It might surprise you how the little things throughout the day can add up.  So again, this is the first step I would take in trying to figure out how to break through a weight loss plateau.

How To Break a Weight Loss Plateau – Change Up Your Workout

Here’s another critical item when figuring out how to break a weight loss plateau.  Change up your workout!  This can look different for everyone, but here are some options:

-Increase your intensity
-Increase your weights/decrease your reps
-Decrease your weights/increase your reps
-Try a new program

If you do the same workout over and over your body is going to adapt and get used to the routine and won’t change as much.  This can be a huge factor in hitting a plateau.  So you need to change up your workout so your body has to adapt.  That’s the whole idea behind P90X which is why it works so well.  But in any workout routine you can increase your intensity, and you can tell this is working by monitoring your heart rate.  Also in any routine or program where you’re lifting weights, you can change up your strategy.  If you’ve been using heavy weights and going for low reps, then start using lighter weights and doing more reps or vice versa.  And if you’re totally in a rut you can try a whole new program.  Beachbody has a number of awesome programs to choose from, so there is a lot of variety.  The key here is changing up your routine.  Too often we get stuck in a rut of doing the same thing, then wonder how to break a weight loss plateau.  You’ve got to keep your body guessing and challenging it in new ways to keep seeing progress.

How To Break a Weight Loss Plateau – Change Up Your Nutrition Plan

Now I’m not saying go back to the junk and fast food, but you can change certain aspects of your nutrition plan to help you break a weight loss plateau.  Often I hear of people who are really restricting their calories, which absolutely works at first.  You will lose weight, but you will also slow down your metabolism.  And if you want to keep losing weight you’re going to need to get your metabolism revved up again.  So for many people, I actually suggest increasing their calories.  Sounds weird, right?  But if you do the math and figure out how many calories you need, often times people are eating at a huge calorie deficit.  You need to eat at a deficit to lose weight, but it doesn’t have to be really drastic.  Also, and this is advice I always need to take, you should be changing up the actual foods that you’re eating.  I am definitely one to make the same exact thing day after day, but you need to eat different foods to make sure your body is getting all the nutrients it needs and to not get stuck in a rut again.  So if you’re wondering how to break a weight loss plateau you should consider changing up some aspects of your nutrition plan.

Bottom Line – How To Break a Weight Loss Plateau

The bottom line is that your body is getting used to your routine.  I know that routine has brought some initial success, but if you’ve hit a weight loss plateau, it’s time to change something up.  It could be your workout or your nutrition or both, but ultimately if you want to break a weight loss plateau you need to switch things up so that your body is challenged and is forced to change.  That’s why I enjoy trying new workout programs because it keeps my body guessing and I continue to see results!

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