How to Push Through a Weight Loss Plateau

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Weight Loss Plateau

” I lost the first 10 pounds but I just can’t seem to lose the last 5!” This statement was from a client of mine the other day. Does that sound like you? Have you hit a weight loss plateau and just can’t seem to lose that last 5 pounds? Well, let me tell you that you are not alone. In my 14+ years in this industry working with clients I know at some point a weight loss plateau will occur. However, the next question is, “Is there anything you can do about it?” Lucky for you there is and I am going to give you a few tips on how to push through a weight loss plateau.

Steps to tackle a weight loss plateau

The first thing to do when it comes to a weight loss plateau is to realize it is going to happen. You have probably heard the saying, “The first step to overcoming something is to quit denying it and realize it to be true!” Same is true with a weight loss plateau. You are going to go through a plateau at some point and the more you fight it the less progress you are going to make. So, when this happens here is what you do. Stop working out and take a break for a few days! Yep, you heard me right. Take a few days off from working out and recover physically and mentally. Rest is a good thing for the body, so why not take this time to rest and recover. Now, just so we are clear that does not mean to blow all the hard work that you did over the last weeks. All I am saying is take a few days off from your workout routine and give your body time to rest.

Next, when you start back up change up your routine. I will be the first one to admit this because I hate change as much as you and I find myself doing the same workout over and over with out changing it up. Now, it does not have to be drastic but if you were just doing cardio, which by the way is a great way to lose fat, then start doing resistance training. If you were already doing resistance training then try adding interval training or maybe if you are advanced you can do HIIT. Whatever the case may be you need to change it up and stimulate the body different.

The third thing to do is to re-examine your nutrition. I know this is going to sound crazy and you probably will be like there is no way I am going to do that but you may actually need to increase your caloric intake. I know it sounds counterintuitive but if you have been building muscle and working out then your body needs more fuel to keep the muscle tissue alive. What may happen is your caloric intake is not enough to keep the muscle tissue alive and instead of burning fat when you are working out you are burning the muscle tissue. You need to take a leap of faith and trust me on this one. If you want to learn more then check out this book by Cliff Sheats’ Lean Bodies: The Revolutionary New Approach to Losing Bodyfat by Increasing Calories it will change your thinking!

The fourth and final way to push through a weight loss plateau is to reduce stress in your life. I hear you saying, “Easier said then done Dave.” I agree but most of the stress that we put on ourselves is self inflicted or know as internal stress factors. Yes, it is a proven fact that we bring upon the stress ourselves and with increased stress results in increased cortisol, which leads to weight gain. Sometimes just reducing your stress can be the difference in starting to lose weight again.

If you are going through a weight loss plateau or maybe you are just getting started losing weight remember if you start to experience the dreaded, “I lost weight but can’t seem to lose any more” syndrome then try one of these four tips to push through your weight loss plateau!

If you want a systemized program to help you get through a weight loss plateau then check out Working Mom Workouts

In health,
Coach Dave

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Category: Weight Loss

About the Author ()

I am a husband, father of 2 girls (I was told that I was meant to be King)! I have been in the fitness industry since graduating from the University of Florida back in 97. I had the privilege to do an internship with the world renowned Dr. Cooper and the Cooper Aerobics Center. My initial start after graduating was as a personal trainer at a small private personal training studio in Orlando. After eight months, I moved to Dallas and worked as a personal trainer and manager for the Premier Athletic Club in Dallas. Since that time I have continued to work as a fitness professional in a variety of roles. Most recent is the development of America's # 1Lifestyle program for Working Moms called "Working Mom Workouts." I enjoy working with my clients and helping people reach their fitness goals.

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