I often say that losing weight is SIMPLE, but not EASY.
Just because it’s (mostly) a matter of calories in vs calories out, that doesn’t mean it happens in a nice linear fashion.
(Wouldn’t that be lovely).
There are MANY reasons your weight loss can hit a plateau.
Often it’s a case of ignoring the scales for a bit, and trusting your plan.
But if you know you’re doing everything right, today’s blog will help.
What NOT To Do
It’s so tempting to hastily over-correct when you hit a plateau.
Cut carbs, remove a food from your diet, slash calories, or add more cardio.
Please don’t do any of those things.
First, it’s a knee jerk reaction that is unlikely to actually target the problem.
Second, if you change a lot of things at once, how will you know which one worked?
If a consistent approach to diet and exercise got you this far, it WILL take you further.
You might just need to make one or two MINOR adjustments…
Track Your Food Intake
If you’ve been eyeballing, guesstimating, or otherwise “winging” your calorie intake, tighten up your tracking for a day or two.
You need to get accurate data about your energy intake.
If you don’t know that, you can’t hope to make an informed decision about this weight plateau.
You’ll probably discover you’re eating more than you thought.
Don’t forget that, when you get lighter, you need slightly fewer calories.
Maybe you need to adjust your intake to match your new lighter body weight?
You’ll also find out where calorie-dense food choices have snuck into your daily routine!
Rearrange Your Macros
When you do your food audit, take a look at your macronutrients too.
That’s the amount of protein, carbohydrates, and fats you’re eating.
If you notice that your protein intake has dropped, bump it up again.
Around 0.8 gram per 1 lb of body weight is a good aim.
So if you’re 150lbs, aim for 120g protein per day. And if your fat has crept up higher than you realised, see how you can trim your intake.
Don’t forget, fats are 9 calories a gram.
Why is protein important? Your body needs it to maintain lean muscle, and it will keep you feeling fuller than other foods.
Protein is a dieter’s friend!
If you have trouble wrapping your head around macros – or if this is the first you’ve heard about them – get in touch and I’ll help.
Make An Effort To Move More
I feel like I bang on about this all the time!
But it really is an important message.
Daily movement (i.e. NOT the stuff you do during your workouts) counts so much towards your calorie burn.
Walking, standing, doing manual chores, gardening…. all those little decisions to move really add up.
If your weight loss has slowed down, try moving more during the day.
It could be the boost your body needs.
Can you add a 20-30 minute walk into your day somehow?
HIIT workouts (the kind I do on my Youtube Channel) are the absolute best for blasting through a weight loss plateau.
The beauty is that your body simply can not ever get used to them.
So whether you’re new to HIIT or HIIT is your weekly workout – do an extra session and your weight will start to shift again.
What a lovely solution! Just sleep more.
Honestly, though, good quality sleep can get your weight moving again – and keep it moving.
Being well-rested means you’ll make better food choices and crave fewer sweet, carby things.
You’ll feel more energised and move more during the day.
You’ll probably feel more up for a workout too.
And inside your body, amazing things happen when you get enough sleep – especially to the hormones which look after hunger, cravings, mood, and energy.
Get more sleep, go to bed earlier, don’t take your phone into bed with you, and do what you can to get rid of noise and light.
Before You Go…
What About Those Final Few Pounds?
Plateaus happen more often as you approach your goal.
If you want the input of a friendly expert, get in touch.
I’ll be honest and help you move forward the healthiest way.