What To Do When You Hit A Weight Loss Plateau – Weight loss plateaus occur. They happened to me and they will happen to you. Trust me, if there was a way to make sure the little tracking line on my weight loss app was a smooth continuous line, I would, but that’s not how weight loss works in the real world.
When the calories you burn equal the calories you eat, you reach a plateau. To lose more weight, you need to increase your physical activity or reduce your calorie intake. Using the same approach that worked in the beginning may maintain your weight loss, but it won’t lead to more weight loss.
What To Do When You Hit A Weight Loss Plateau
This is absolutely terrible advice and should not be followed. Losing weight is not a calories in/calories out proposition and anything you eat less and exercise more will make you hungry. Losing weight is primarily about your hormones and the most important hormone is your insulin, which is your “fat storage” hormone. If you can reduce the amount of insulin that the pancreas has to release, you will lose weight in the long run. It’s a simple truth that has allowed me to lose 150 pounds in the last few years and 50 pounds this year.
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So let’s look at some simple action steps you can take to cope when you hit a plateau.
Seriously, take a deep breath. I know how it feels to see the numbers on the scale start to change and you wonder if you should undo all the hard work you’ve put into your health. That won’t happen. Stick to the program, continue to eat the right foods, avoid carbohydrates like sugar, grains and starches and relax. It will come, I promise.
One thing I found very helpful in the beginning was planning what I would eat the next day in a little notebook. I watched my meals and took the necessary steps to make sure I had access to the healthy foods I needed the next day. Sometimes I would have to pre-prepare meals, sometimes I would have to run to the grocery store to get the food I needed, other times I would look at my plan and realize I was planning to eat the wrong foods. It was incredibly helpful to see this information on paper beforehand. Then, at the end of the day, I looked at the plan and assessed what I had actually done. Did I eat a snack that wasn’t planned? Did I cheat? Why? By answering these questions day by day I better understood my desires and how to deal with them.
In the first few days of eliminating carbohydrates from your diet, you will lose a lot of water. As your muscle glycogen stores burn, your body also releases the water that the glycogen was stored in. It’s not unusual to double up on bathroom trips during those first few days, so make sure you’re refilling your water. Also, the intestines and kidneys are 2 of the four ways your body excretes toxins and excess fat, (the other two are through the skin and breathing), and water is a key ingredient in making this process happen quickly and efficiently.
How To Measure Progress When You Hit A Weight Loss Plateau
This step probably did more for myself than anything else I did when I hit it. After planning my meals, I went back and wrote down what I actually ate and then weighed myself at the same time each morning. So every time I hit a plateau or gained a little weight, I would go back and find what was causing the problem. This has made me realize that I am much more sensitive to corn than I ever thought. I didn’t care if I ate corn or a corn tortilla, I ate corn either way, I lost weight in a matter of days. I assure you that your body reacts differently to different foods. You could be having problems with dairy, eggs, soy, gluten, nuts or who knows what else and not know because it’s not a crippling reaction and the only way to find out is to get or start some testing with your doctor. see your food and weight in one place. You won’t have to do this forever until you find the problem.
Exercise is a great way to lose weight and you shouldn’t rely on exercise as your primary means of shedding a few pounds. However, that being said, exercise has many other benefits unrelated to weight loss, such as increased insulin sensitivity and improved mood. Change things up, but be careful to avoid injury. Focus on compound exercises that work large muscle groups at once, like squats or bench presses. If you don’t have access to a gym, do squats without weights, burpees or just go for a walk, but do something.
Cortisol is your body’s stress hormone and it’s great in short bursts like when a lion attacks you, but most of us are under constant stress, so we have large amounts of cortisol and adrenaline running through our bodies at all times. Unfortunately, not only does cortisol promote weight gain by causing food cravings, it also tells our bodies to store that weight in the worst possible place, near our midsection. So do something to reduce your stress levels. Maybe a walk in the sun, or some deep breaths, or meditation, or yoga. The point is to do something to get that stress out of your system and get back to the business of losing weight.
I hope these easy steps to follow to get you off your weight loss diet are helpful. If so, share it with your friends!
What To Do When You Hit A Weight Loss Plateau?
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What To Do When You Hit A Weight Loss Or Fitness Plateau — Kristen Van Horn
© 2015 – My Sugar Free Journey All rights reserved. No content on this site may be copied or reused in any form or by any means without written permission. It’s great to have a solution to a weight loss plateau! This means that all the hard work and time you put into your health and fitness program has paid off and your weight is coming off. No matter how much weight you want to lose, chances are you’ll run into periods of time where the pounds won’t come off like you’d hoped. It is important not to be discouraged by this, but to use it as an opportunity to establish habits for continued success. The ability to adjust your fitness and healthy routines will be an essential skill as your body undergoes various changes as you age and live life. Before you start ditching your current weight loss plan, it’s important to recognize whether your weight loss has actually stalled.
Knowing whether you have reached a weight loss plateau is an important first step. The best way to know if you’ve reached a weight loss plateau is to be consistent with your weight loss plan for at least a few weeks. I recommend weighing yourself once a week for 4 weeks before deciding if you are on a weight loss plateau. The reason for this is that most people who start an effective weight loss program can lose more weight in the first two weeks followed by a steady weight loss of about 1-2 pounds per week. In the weeks following the first month of your program, you should see your weight loss plateau. If you find that you’ve stopped losing weight for a few weeks while being consistent with your exercise and diet, it may be time to adjust your strategy to speed up your progress again.
It can be difficult to maintain a consistent exercise routine and diet for several weeks. If you find
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