Weight loss plateaus happen because our bodies are extremely adaptable. Over time your body not only becomes stronger but also a more efficient calorie-burner. Also, after you start to lose weight, your body adjusts yet again, requiring fewer calories than it did before. It's like an ever changing puzzle you have to work at to find that perfect balance.
There might be other factors halting your progress as well. Here are 4 things you need to ask yourself that may help you break that plateau:
First - how consistent are you being with your plan? Are you dialed in 100 percent when it comes to following your nutrition and workout plan or are you maybe having too many cheats and skipping your cardio? If you aren't being consistent you won't make progress.
Second - are you getting enough fiber? You should be having at least 30 grams of fiber a day, preferably from food - not supplements. Not only does the nutrient help with digestion but studies show it helps burn extra calories.
Third - are you having too much sodium? Sometimes the scale isn't budging because your body is retaining water. Retention and bloat can happen for a number of reasons, however, the most common cause is consuming too much sodium-filled processed foods. Water clings to sodium like a magnet, so when you have more than usual, you may hang onto extra fluid. And though it may not seem like it can influence the scale too drastically, just four cups of water equates to two pounds! Cut sodium by dialing back on processed foods like frozen dinners and canned foods.
Number four - are you getting enough sleep? Now we talked about sleep deprivation in previous articles. More than one out of three American adults do not get enough sleep. Long-term side effects include changing your metabolism and subsequent weight gain - particularly in the mid section. and change your metabolism for the worse. In fact, one study reveals that getting less than 6 hours of sleep can reduce fat loss by a 55%—in part because when you're sleepy you also feel hungrier.
Now after assessing where you stand in those four areas you should have an idea on a few things you can work on to get over that plateau. If those areas aren't an issue for you you need to change up your workout and nutrition plan.
I've also talked about scale obsession before and fat loss versus weight loss so make sure you track your success other way - because you may not be asking the scale move but you're losing fat and inches - which is even better right!? Take progress photos, bodytape measurements and body fat to truly assess if you've hit a plateau.
If you need help with a plan feel free to reach out to me or any of our other amazing trainers to see if one of our programs is a good fit for you.