So you’ve been working consistently every day to get that hard body you dream of, and so far you’ve achieved a lot. It seems like things are going exactly as planned when you slam right into a wall; it feels as if you cannot improve any more. What happened, and what can you do to overcome this weight loss plateau?
What is a weight loss plateau? Simply speaking, if your body weight hasn’t changed for at least 3 weeks despite all hard work to the contrary, you are in a weight loss plateau. This shouldn’t be confused with other issues, however. If your daily weight fluctuates unexpectedly, there are many reasons this could be happening, but you probably aren’t in a weight loss plateau.
The most important thing is to never give up! Here a 4 things to help you kick down that wall and overcome that plateau:
Reevaluate your caloric intake as you lose weight
Your body isn’t stupid; it knows exactly what you’re doing to it and responds accordingly. As you lose weight your metabolism slows down to protect the body from losing too much. It doesn’t know that you just want to lose extra weight; it thinks you’re going into starvation mode and decides to burn less fat. This makes it harder to lose the extra weight as you lose more and more. The lower the body mass, the less energy your body requires to support its smaller size. So, maybe you’re used to eating the amount of food required of your former body size. At this point you need to reevaluate your caloric intake and make sure you take in fewer calories than you burn.
Make sure you always work out at 100 percent
Keep up the intensity! Some people get burned out after working hard for so long, but it’s very important to continue having a high level of intensity with every workout you do. Burning fat requires building muscle, and building muscle requires continuous upward momentum towards your goals. Keep working hard and you’ll break through that plateau.
Confuse your body with a new routine
Like I said earlier, your body isn’t stupid; as you continue to use the same workout routine every week, your body gets used to it. In order to break through your weight loss plateau you need to trick it into growing more muscles. What you need to do is show your body it has no idea what’s in store for it by changing up your routine. Try different exercises for each muscle group. If you’re routine has you doing 10 repetitions per set, try doing 15 or increasing your weight so you can only do 6-8 reps.
Get out of the gym
Being healthy doesn’t just mean going to the gym a couple times a week; it’s a lifestyle. If you really want to break through that pesky weight loss plateau you need to be more active every day. This can be simple. Choose the stairs over the elevator. Ride a bicycle to work instead of driving. You can also turn household chores like cleaning and yard work into fitness routines by doing these jobs quickly and intensely. It doesn’t really matter what it is, as long as your heart is pumping rigorously.
The most important thing to remember is that overcoming a weight loss plateau requires consistent effort over time. There are no shortcuts to achieving that hard body you dream of; you have to keep at it. I know plateaus can be annoying, but just keep working hard and you’ll get through it!