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Unique Solutions to Try Today When You’ve Hit a Weight Loss Plateau

Unique Solutions to Try Today When You’ve Hit a Weight Loss Plateau

In a parallel universe, dieting might be easy. In our sphere – it’s sadly not.

I’ve done plenty of short and long diets in my life, successful and not-so-successful ones. What do all of these attempts have in common?

In every single one of those endeavors, I’ve hit a weight loss plateau after a certain period of time. How I reacted to that weight loss plateau determined if the diet was turning out to be fruit-bearing or not.

In this article, you will learn how to overcome these guaranteed setbacks on your journey and how to come back stronger than before.

Why you hit a weight loss plateau

Our bodies do not like to give away our energy storage.

It’s very unlikely that we had an ancestor that was happily exhausting himself, in an environment where food resources were scarce. Instead our hunter and gatherer predecessors have evolved to shun energy loss.

That’s why the first few minutes of exercising are always a pain in the neck, even for the most advanced of athletes. David Goggins, Ex-Navy-Seal and finisher of multiple continuous 100-mile races, said this about running:

I hate to run. — David Goggins, experienced ultra endurance runner and probably the toughest man alive

What Mr. Goggins is telling us with that thorough statement is that excess energy usage for no apparent survival-related gain, produces negative feelings in his brainstem.

What I want to get across is:

Hitting a plateau is normal. Our genomes have evolved to store energy instead of being energy wasters – and that’s a good thing.

But first we have to find out if we’re truly hitting a plateau or our mind is tricking us into believing so.

Are you objectively stuck?

In the fitness center I manage, a young and ambitious lad once complained to me about his lack of weight loss results.

After 2 months of being on a strict and sustainable diet, his weighing scale still showed him a rather small decline of 2 kilos. He strictly followed the advice of me and our trainers yet couldn’t see the results he hoped for. He felt cheated on and even asked for a refund.

Promptly I inquired if the weighing scale was the only way he measured his progress. It was.

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It turned out that the frequent gym-goer in fact did see results. He was extremely satisfied with the view in the mirror and even got compliments from his friends and family.

But he based the results of his success solely on the reduction of his body weight, which means he based his happiness of an irrelevant number on a weighing scale.

This is not the way to do it.

When starting a diet, try to get at least 2 variables that you can measure. For example:

  1. Your body weight and before and after pictures.
  2. Before and after pictures and circumferences of your body parts.

This way you make sure if you’re truly hitting a plateau or your mind is simply playing tricks on you.

How to break through the weight loss plateau (Step-by-step)

Once you’ve determined that you’ve indeed hit a plateau. Here are a couple steps that you can follow to break through:

1. Take a look at your goals and your why

If one does not know to which port one is sailing, no wind is favorable. — Seneca

This is an old saying yet so massively true in our day and age. You have to know where you’re going, to be on the right path. That’s why it’s so crucial that you’ve written down your goals before committing to this weight-loss journey.

If not – this is the time to do it. Reassess what you’re trying to reach and why. Humans are reasonable creatures – for the most part – we need a reason why we do what we do.

Action:

Take at least 10 minutes out of your day, sit in a quite corner with a pen and paper and get this step sorted.

Do this right now. It’s the easiest step and probably the one that will create a big change in your life.

2. Readjust your habits accordingly

If we’re following a diet long enough, we often let our habits slip without even noticing it. We unconsciously increase the portion size, decrease our effort in the gym and buy unhealthier foods.

Just recently I did a diet for a short vacation to Italy and hit a weight-loss plateau. I struggled to find the reason until I noticed that I started to eat two reasonably-sized breakfasts every morning, instead of the usual one. One before the morning workout and one after.

This is quite common on a diet. We’re deluding ourselves and then rationalizing our behaviour. “It’s just a one-time thing”, we say. Or: “I’ve earned that donut – it’s the way I treat myself.”

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As weight-loss is going against our ingrained nature, our brains are great in leading us subtly yet surely off-path. That’s why we need to reassess our goals and our why in step 1, to now readjust our habits accordingly.

Action:

Take a picture of all the meals and beverages that you put in your body during the day. Are these aligned with your goals? Are you happy with what you put in your body?

Be honest with yourself. Our goals are not our goals if we don’t back them up with the right actions.

3. Be urgently patient

Once you’ve readjusted your nutrition and workout habits, the chances are pretty high that you’ve broken through the plateau already.

It’s the time to be urgently patient. This is a term Gary Vaynerchuck uses regarding to the business world. Meaning: On the bigger scale you should be patient, on the smaller, minute-to-minute scale, you should act urgently.

Action:

Follow the proven steps noted before for at least 2 weeks and give it your best effort.

If you’ve seen a difference, go to step 1 and reassess your habits and goals.

If you haven’t seen a difference, proceed to step 4.

4. Add one of the seven plateau-breaker strategies

After you’ve made sure that you’ve certainly hit a plateau, you can implement one of these seven plateau-breaker strategies.

This is the last step of these 4 because it can be used to break through future plateaus. Let’s proceed with caution:

We may not be blessed with the best genetics, but if there’s one thing we can control, it’s our effort. Work hard, friend!

Following are 7 unique solutions which helped me and countless of our clients to reach their dream bodies, by obliterating a plateau. Let’s take a look at them one by one.

Caffeine Is Your Friend

There are numerous studies on green tea and its effectiveness on weight loss and health.

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While green tea is an antioxidant rich beverage that has been shown to slow down aging, it can also decrease your satiety and increase your overall weight loss.[1]

Implement 2 cups of green tea every single day to break through the plateau.

The mysterious seeds

Chia seeds

are your friends. They have been shown to be effective in helping you lose weight. Even in studies controlled for fiber levels.[2]

Add a handful of chia seeds to your breakfast.

The high calorie food for weight loss

Nuts contain a lot of calories yet they’ve been shown to increase your weight loss by raising your calorie expenditure at the same time.

In fact nuts, in addition to its dietary fiber, have been shown to be negatively correlated with weight gain over time.[3]

Add a handful of nuts to your breakfast to increase your satiety over the day.

Get your heart working

Burning more calories by upping your work-load is one of the easiest ways to break a weight loss plateau. Yet also one of the hardest ones.

In addition to breaking through a weight-loss plateau, this can help you have more energy and decrease your recovery time. I had to learn this the hard way.

Add 30 minutes of low-intensity cardio 2 times a week to boost your weight loss.

Extra accountability leads to extra progress

We’re social creatures. A lot of the things that we do on a daily basis is to increase our reputation in the tribe that we live in.

Use this fact to your advantage. One of the easiest actions to exploit this natural human tendency is to post your progress pictures on Facebook.

To put your accountability on steroids, train with a friend or best: hire a coach .

Hire a coach for 3 months to kick-start your weight loss success.

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Decrease obesogenic chemicals in your food

Animal foods have been shown to be correlated with weight gain. But is it because vegetarians eat more plants, or less meat?

There was a study in 2012, observing over 3900 men and women, that found the group with increased meat consumption to experience more weight gain. Even when both groups were controled for fruit consumption, vegetable consumption, grain consumption, physical activity and even calorie intake.[4]

Chicken was the meat most closely related with obesity. Decrease your intake of animal foods by substituting 3 chicken-based-meals per week with beans or legumes.

Take the stairs

If you’ve read my previous posts, you know that I stress sustainability and consistency.

If we truly want to keep the weight off long-term and avoid the Yo-Yo effect, we need to adjust our habits.

Implement basic, physical activity in your day. You don’t need to run a marathon in the morning at 4am. But try to take the stairs instead of the elevator. Walk to the supermarket instead of using your car.

Little changes go a long way. Avoid the elevator for the next 7-days.

Summing it up

Hitting a weight-loss plateau is normal when doing a diet to get to the best shape of your life. The question is just how you react to these setbacks along your journey.

We have to first make sure that we truly hit a weight-loss plateau and our mind is not playing tricks on us. To do that, we have to reassess our goals and readjust our habits accordingly.

Only after we’ve been urgently patient, we can then use one of these effective 7 Plateau-Breakers to increase our diet success:

  1. Green Tea
  2. Chia Seeds
  3. Nuts (Beware of Cashews)
  4. Cardiovascular Training
  5. Accountability or Coach
  6. Less Animal Products
  7. More Activitiy in Your Day

Dieting is not easy, it’s hard. But if it’s easy, everyone would do it.

We may not be blessed with the best genetics but if there’s one thing we can control, it’s our effort.

Work hard, friend!

Featured photo credit: Pexels via pexels.com

Reference

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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