It happens to the best of us. You’re moving forward with your diet and exercise goals, losing weight and feeling great, when suddenly….BAM — one day the pounds just stop dropping off.
While this can be a frustrating experience, it’s also a surmountable one. Indeed, while weight loss plateaus are a common phenomenon, there are also some things you can do to kick-start your weight loss exercise plans and get back on track. Read on for a roundup of four ways to break through that plateau like Wonder Woman and emerge on the other side a fitter, stronger, and healthier you.
1. Mix things up.
Human beings are adaptable. This is largely a good thing. However, when it comes to working out, being adaptable can be a detriment. Why? Because as your body gets used to a workout, the workout becomes easier — and less effective — the more you do it. As a result, doing the same workout day in and day out may lead your weight loss efforts to slow and stagnate.
There are near-endless ways to mix things up in the gym, and the benefits of doing so are many. Not only will you bust through that plateau, but you’ll also keep boredom at bay. What are some simple ways to mix things up in the gym? If walking is your go-to cardio, try a spin class or Sign Up for an Aquatic Session. HIIT training is also a go-to for many personal trainers looking to amp up their clients’ workouts toward faster weight loss.
On a related note, many fledgling fitness fans think hours on the treadmill are the ticket to fast weight loss. This couldn’t be further from the truth. While cardio is important, strength training is equally vital to building muscle and burning fat. Not sure where to begin when it comes to strength training? Even Wonder Woman needed a little backup sometimes. A personal trainer can help you optimize a workout plan for weight loss.
2. Recommit to your food diary.
Have you been keeping track of what you’re eating and drinking? Weight loss is ultimately a numbers game. While there are some variables to the equation, it still comes down to creating a consistent calorie deficit by consuming fewer calories than your body is expending.
While many people begin their weight loss journeys by rigorously logging their daily calories, the “chore” of sustaining this effort can sometimes cause them to give up. Unfortunately, doing so can be a direct impediment to your weight loss goals. In fact, according to one Kaiser Permanente study, people who kept daily food diaries lost a staggering twice as much weight as their peers who did not.
On the flip side, some people also find out that they’re consuming too few calories — a surprisingly common phenomenon which causes the body to go into “starvation mode,” a conservation state in which your body will automatically slow down fat burning as a protective mechanism. An old adage recommends, “You must eat more to lose more.” Just make sure you’re eating the right foods though!
One way to inspire yourself to get back to food journaling is to think of it as less of a chore and more of an opportunity to take control of your weight loss journey.
3. Check in with your doctor.
If you’ve tried everything and are still struggling with breaking through your weight loss plateau, it may be less about something you’re doing or not doing and more about something outside of your control such as a medical condition. Many different kinds of hormone imbalances, including polycystic ovary syndrome, insulin resistance, and thyroid disorders, can make your body cling to extra pounds. Your doctor may run tests or offer other insights aimed at helping make sure your weight loss efforts aren’t being sabotaged by an undiagnosed condition.
One last thing to keep in mind is that if you’re like most people, certain lifestyle behaviors — poor eating habits, insufficient sleep, and not enough moving your body — may have led you to decide that it was time for a change. Being open to change is what got you started on your journey to a healthier life, and it is also what will see you through a plateau. Sign up for a trial pass at Brick Bodies today to take a step in a new and exciting direction.