Weight loss plateaus are downright frustrating. We’ve all been there. You create a kick ass workout plan and are feeling great about shedding some pounds, then all of a sudden you step on the scale and nothing is changing. If you’re experiencing a weight loss plateau, it can be tough to get motivated to try losing more weight. If you’re frustrated that you’re not seeing the weight loss results you once were, we have some awesome tips for how to start losing weight again!
The thing about your weight loss and exercise plan is that it needs to change consistently. If you keep doing the same things over and over again, you won’t be able to lose the weight you once were. Your body gets used to the exercise you do and food you eat, so when everything stays the same, it’s hard for your system to make any substantial changes.
Most people hit a plateau three to four weeks into their weight loss journey and many throw in the towel. They don’t realize that plateaus are normal and they need to plan for them. If you’re at the point where you want to give up, don’t! Check out our best tips to start losing weight again after a weight loss plateau!
What Causes a Plateau?
A weight loss plateau happens when the calories you burn equal the calories you eat. At a heavier weight, you’re able to burn more calories, but as you lose weight, your metabolism slows down and you burn fewer calories than you once did.
It can be hard to understand why you aren’t seeing the same results as earlier in your weight loss journey, especially if you’re eating the same and doing similar workouts. But you have to realize that our bodies change, and we need to adapt to be able to reach our weight loss goals!
If nothing changes, nothing changes. And doing the same workout over and over again isn’t going to help you lose weight.
How to Avoid a Weight Loss Plateau
In order to avoid a weight loss plateau there are a few things you can do. Make sure you’re always trying out new workouts and exercises. Figure out what you love best and incorporate a mix of jogging, cycling, dancing, yoga, Pilates, swimming, weight training, etc. The more you switch it up, the more likely you are to avoid a weight loss plateau.
Also make sure to get the proper amount of shut eye! A good night’s sleep helps boost your metabolism and makes it less likely for you to reach for coffee or sweet treats throughout the day to try to increase your energy. Plus, if your body crashes, your less likely to hit the gym because you’ll be too tired.
What you eat throughout the day can also help you avoid a weight loss plateau. Make sure you eat breakfast every morning and load up on fiber. Fiber keeps you feeling full and eliminates temptations to snack on high calorie foods. If you do snack throughout the day, make sure you’re eating lots of fruits and veggies. Fruits like plums, peaches and cherries work to eliminate fat and veggies are low calorie and filled with fiber!
And stop eating junk food! Foods high in fat and sugar may give you instant gratification, but they serve unwanted fat and calories in the future. Junk food also makes you feel sluggish and won’t help your goal to make it to the gym after work. Fill up on water instead! Drinking water promotes a healthy metabolism, flushes your body of toxins, and also helps you feel full when you want to snack. Don’t like plain water? Try some fruit-infused recipes for a delicious and refreshing boost!
How to Start Losing Weight Again
If you’ve hit a weight loss plateau, don’t fret! It’s possible to restart weight loss after you’ve hit a plateau. All you have to do is switch things up! The most important is to adjust is your workouts. If you always run on the treadmill, try a spin class; if you’re a regular yogi, take a boxing class; if you only do the stair stepper at the gym, try running outside. You get the gist. Changing things up is key to weight loss success!
Do more high intensity interval training. HIIT is when you exercise at a high intensity for 30 seconds to several minutes, followed by 1 to 5 minutes of rest or slow intensity exercise. Repeat a few times each time you hit the gym!
Your diet also plays a big role in your fat loss plateau. Since you want to burn more calories than you eat, limit your calorie intake. Don’t let yourself go hungry, but make sure not to overeat. North American portions have become so big that anytime we eat out we think it’s the norm to fill our stomachs with huge helpings, and we even carry it over to our home cooking. Beware of your calorie intake and focus on eating healthy properly portioned meals.
The worst thing you can do is stop working out altogether. Even if you can only get a quick workout in, it’s better than nothing. A lot of people will give themselves excuses because they’re tired or would rather lounge on the couch than run on the treadmill, but keeping active is key to beating the weight loss plateau!
If you’ve hit a weight loss plateau, try these tips to start losing weight again. It happens to the best of us, so don’t give up! Just a few changes to your diet and work out plan will have you looking your best in no time!