How to Overcome A Weight Loss Plateau
If you’re here because you need to know how to overcome a weight loss plateau, we you’re your pain!
You’ve been busting your butt at the gym, eating right and you enjoyed those triumphant weekly weigh-ins where you shed pounds like Husky in the summer.
But then—everything came to a screeching halt. YOU haven’t changed anything and neither has the scale.
You have arrived at the infamous weight loss plateau.
What is a Weight Loss Plateau?
You stop losing weight during your weight loss plan.
Well, you’re not subconsciously cheating on your diet at night while you sleep or anything. A weight loss plateau is actually pretty normal.
Let’s talk about why it happens and what you can do to overcome a weight loss plateau.
What Causes a Weight Loss Plateau?
When you first start your weight loss journey, losing weight may seem easy because you cut your calories, your body tears through its glycogen stores for energy which causes water weight loss, and then you lose weight. Some fat, some muscle.
What happens next is that because muscle burns more calories than fat, losing that muscle causes your overall metabolism to drop because you burn fewer calories per day. So if you were working out for 30-40 minutes a day and dropped your daily calories from 1,800 to 1,500 calories to create a deficit. Now, your body only needs the 1,500 to stay the same rather than the 1,800. So you’re not at a caloric deficit so you don’t lose weight.
How Can You Overcome a Weight Loss Plateau?
First, accept that you’re going to have to change things up. You can reset your metabolism in a few ways:
Cut More Calories to Overcome a Weight Loss Plateau
This is obvious, you can cut more calories to increase your caloric deficit and keep losing weight. But this is not our favorite solution. Because if you were following along, you know that you’ll eventually have to cut them again, and again, and again….and we don’t like that. It’s not healthy to dip below around 1,200 calories a day. So we have other healthier solutions to trick your body back into burning more and losing more.
Work Out More to Overcome a Weight Loss Plateau
Increase your caloric deficit by working out more. Even adding an extra 15 minutes a day can add up when it comes to calories burned. Break up your workouts, too to get in more active minutes. For instance, do cardio in the morning for 30 minutes and then in the evening for 30 minutes when you lift weights.
Eat More to Overcome a Weight Loss Plateau
Yeah, it sounds crazy, doesn’t it? But sometimes to reset your metabolism, you gotta do crazy things. Now we’re not talking about going out and shoveling a dozen donuts down your foodchute, but you can add protein and good carbs to your daily intake and boost lean muscle to increase your caloric burn.
Lift More Weights to Overcome a Weight Loss Plateau
Not only will you build muscle by lifting more weights and pushing yourself, you’ll also burn more calories from your stored glycogen (carbs) which gives you more of a deficit. Plus, strength training burns more fat from the belly than cardio. So mix things up and lift more weights.
Eat Mindfully to Overcome a Weight Loss Plateau
It’s one of the biggest pitfalls of losing weight, we start relaxing a little and slide on that muffin or forget what one serving of pasta looks like.
It’s OK to treat yourself, but make yourself aware. You might find you’re racking up more calories than you thought and that’s the reason behind your plateau.
Eat More Protein to Overcome a Weight Loss Plateau
Protein helps build muscle. So if we are focused on building up more muscle so it burns more fat and our metabolisms speed up—we need protein.
Add nuts, eggs and lean meat to your diet. Eat protein bars or shakes to add to your protein intake. Protein takes more energy to digest, which burns more calories and it makes you feel fuller, longer.
Consider also taking HMB—a muscle preserving supplement that will help you keep the calorie burning muscle while you lose weight. This can help you avoid a plateau.
Need more help getting over that plateau? Get CapsiLean—it fights multiple causes of weight gain, burns calories, blocks carbs, burns fat AND preserves that precious muscle that burns calories.
Get it now and overcome that weight loss plateau.