3 Ways to Break A Weight Loss Plateau
Have you hit a weight loss plateau and you don’t know what to do about it?
Ahhhh the frustration is REAL! You’ve probably worked really hard so you’re frustrated that the scale is NOT budging! You’ve been doing great on tracking your macros and tracking your calories. You might have just tried to eat healthier foods and say ‘no’ to fast food as well as soda. Perhaps you’ve started hitting the gym more.
The good news is, you’ve been doing great– but there IS a reason why your body will plateau. And it’s NOT that it ‘hates you.’ You need to apply a SCIENTIFIC and STRATEGIC approach to your efforts.
As I teach in the Power Foods Lifestyle, your body does not work like a bank account where the goal is to starve and deprive it while working out as hard as you can. There will come a tap-out point where your body is like, What on earth are you doing to me?
This is often the case when people present to me in a Client-Coach relationship saying, “I have been doing so good and I just don’t understand why I cannot lose any more weight.”
The normal, rational mind wants to try and find a reason behind situations in life to justify what’s going on. I applaud those Body Buddies who take ownership to say ‘I don’t know enough science or strategy‘ rather than ‘my genetics are just like this‘ or, worse, ‘I guess I’m just destined to be this way forever. I will accept my fate.’
Three Things To Do To Break Your Weight Loss Plateau
1. Eat Proper Amounts of Protein
Oftentimes, an individual is either eating too little or too much protein. The only way to assess this is to track your foods for 2-3 days then send me the screenshot of how many grams of protein you’re hitting.
If you’re not willing to track your food, there is no way for me to give you, as a strategist, any form of meaningful feedback. I can give a hypotheses based on the portions and foods you tell me you’re eating. But until you actually sit down and TRACK what you eat, you will forever be like shooting a bow and arrow in all different directions and saying, “I hope it hits the target.”
If you are getting 50 to 70, maybe even 80 grams of protein a day, that is too low. If a woman is eating more than 160 grams of protein in a day, that is too high. I would highly recommend you stay away from anything over 160 unless you are a powerlifter or someone who’s really heavily into sports specific muscle building regimen. There are great health consequences for the kidneys and immune system that come up eventually when you don’t listen to these little principles–nuggets of truth that I leave along the way in simple form explanations, dropping the breadcrumbs and hoping you pick them up to utilize in your life.
In my free 8-masterclass blitz in January 2019, I gave women the exact numbers with every macronutrient breakdown, and four different style of eating plans. If you missed out on this training and want the recording, email my assistant at email@example.com and we’ll get you the 60-minute class (valued at $147) for a discounted rate of $15. Please mention this blog post when requesting the video.
In the masterclass, I told the class to literally screenshot the page. Those numbers of daily protein, carbs, and fats to hit will be the most transformational numbers you would ever need. You don’t need anything else if you just stick with it.
2. Be More Consistent
Ask yourself if there is more room for you to be consistent with your macronutrient numbers and calories. I get it–it’s tough to be consistent! We are all human. But like I said before, if you want to hit a target, you have to absolutely be on your A-game.
Consistently hit the ball park of your goal macros in protein, carbs, and fats. These numbers should be identified ONLY after deciding caloric intake goal requisite with your energy intake. Caloric deficits should be no more than 300 to 500 calories below your maintenance calories. The rest of your deficit should come from physical exercise. Listen to this podcast episode of mine to learn more on this topic.
Oftentimes, you will cut your calories too low that you will shut down hormones like leptin and ghrelin which regulate appetite and hunger. After two to three weeks, your body recognizes that an increase in food is not coming, so will slow its metabolic processes to preserve energy for important organs and processes. As a result, your body will stop losing body fat as its focus is on preserving important bodily function.
If you’ve been down this path, yes, it is fixable.
No, it will not be fast to fix this correctly.
If you do not fix this correctly, you will need to continue cutting your food intake (calories) lower and lower while simultaneously increasing your exercise time and intensity. The end game isn’t going to look pretty because you’ll end up preventing your body from getting nutrients. You will experience hair loss, reproductive health problems, all sorts of fatigue issues, even metabolic wasting of the muscles.
Please don’t take that route.
This is why it’s CRUCIAL to be moderate in your weight loss approaches. It’s not a simple bank account and energy expenditure equation. Anyone who makes it that simple has not been trained or educated in the deeper chemical processes and their long-lasting impacts on the body. Yes, your body is metabolically flexible, but when you push it too hard, your road to recovery may look much different than you intended and be riddled with disease.
Re-feed your body and wait it out to start cutting again.
We usually have to do something called “re-feeding” you to fix this issue. Re-feeding is the process of s-l-o-w-l-y (week by week) building the food back up with no more than 10-20 carb increases per week and holding it. I’ve done this with many people for two to three months and then we can actually cut the right way. Sometime this process takes upwards of a year. It depends on YOU.
Please, please, please never just jump in to weight loss suddenly saying, “Oh, well, I’m suddenly cutting. I’m suddenly in weight-loss mode. So I should be eating such low calories.”
Don’t be that person.
So now back to the real topic of consistency.
Whenever you find yourself getting away from your plan, as yourself ‘what is actually preventing me from following through and being consistent?’ Then you address those obstacles as that’s the only thing wrong with your situation! Perhaps you’re closer to making change again than you think! Brainstorm about your days and write them down. Make a list of ideas for how to overcome those obstacles.
It’s like what I told my dance team I coach this morning. Tomorrow they’re heading to competition and today, I wanted perfection on the floor. But I had to remind them of the psychology of how we approach this. Competitive dance can be one of the harshest, deprecating ways to spend your time because it’s a non-variable effort. You don’t have players against you on the field. It’s just you vs. perfection. So instead of shooting for perfection, we MINIMIZE THE ERRORS HOLDING US BACK FROM PERFECTION.
We want perfection of ourselves. Anything less than perfection is not good enough. Unfortunately, that’s how a lot of dieters think.
The goal cannot be perfection or you will always lose.
You can’t be perfect.
Instead, did you decrease the number of errors in the day?
Chapter 17 of the Power Foods Lifestyle is a critical chapter for you to read on the pursuit of perfection. I would highly recommend you read or re-read that chapter if you’re experiencing obsessive thoughts as well as feeling like a failure all the time.
3. Work on your Emotional Resilience
This can be a tricky topic because it is so individually nuanced.I think you will agree with me, but most people don’t want to talk about it. We want to think weight loss is all about nutrition and fitness.
But the reality is, it is clearly emotional as well. You do have to get your nutrition and fitness right scientifically because your body is a machine that functions off chemicals. However, emotions and thoughts also produce chemicals in your body that impact hormones and, yes, weight loss.
Maybe some awful things have happened in your life. Most people have experienced tragedy. It doesn’t minimize pain, loss, and heartache. But how we deal with these events is what produces different outcomes for each of us. If we don’t have proper coping mechanisms, whether spiritual, mental, or emotional for these things, those energies left undirected will remain in the body and contribute to inflammation and the breakdown of the body.
Oftentimes, we are not willing to let go of our anger, resentment, or pain. We are not willing to forgive others or ourselves. (I talked about this a lot in the masterclass that I spoke of earlier in this post).
I have seen it with my own eyes. I have seen it in people close to home. I have seen it so much that the reality is very clear.
And it’s not something that one appointment with a psychologist or somebody to talk through these emotions is going to fix. It’s going to take a lot of work and we don’t like to hear that as people who want instant results.
But you guys are here at Body Buddies because you are higher level thinkers than that, and I appreciate that about you.
Think back to the time you started putting on weight.
What was going on at the time?
Are there any strong feelings that surround that time?
What happened in your life?
Were there any bouts of anger, frustration or resentment, sadness or loss present? What emotions have been trapped inside your body that need to be let go?
There’s a lot to learn in this area. But please don’t neglect this hugely-problematic contributor to weight gain. Attack the bottled-up emotions that are holding you hostage.
This will help you start breaking through your weight loss plateau.
I love to help you become a higher level thinker and strategists of your own life and health. If you would like to schedule an appointment with me (all appointments are conducted over Facebook messenger video or Skype so you can contact me from anywhere in the world!), email me at firstname.lastname@example.org.
When you are feeling better and more confident in your weight, you FEEL like a higher-level person.
You offer more value to the world.
You are full of love more.
You want to go serve more.
It’s in your ability to get things under control in your life and in your health.
It’s worth it.
If the message you’re hearing is it’s all about how you look in the sex appeal or whatever it is like you’re listening to weird people, change your input source. Okay?
Think about what every other aspect of getting your health right will do for you in your life.
That is where the breakthrough happens.
Love your bud,
p.s. make sure you’re subscribed to the Body Buddies Podcast. It’s FREE!
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