Advertising
Advertising

Published on July 25, 2018

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.

Advertising

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.”

Advertising

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.

Advertising

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.

Advertising

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.

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? Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days Unique Solutions to Try Today When You’ve Hit a Weight Loss Plateau

Trending in Physical Strength

1 15 Flavorful and Healthy Family Meals That are Perfect for Picky Eaters 2 15 Most Effective and Nutritious Healthy Foods to Lose Weight 3 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance 4 How Practicing Morning Yoga Transforms Your Life (+10 Beginners’ Poses) 5 The Most Effective Weight Loss Workout Plan to Jumpstart Your New Diet

Read Next

Advertising
Advertising

Last Updated on October 15, 2018

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

“Why am I so tired?” is a question that people ask themselves pretty frequently. Everyone gets tired at one point or another, particularly after something like an illness, a long night up with a sick child, or a busy week at work. When tiredness is persistent, however — when you feel tired as soon as you wake up in morning or when sleep doesn’t seem to help, no matter how much rest you get— it may often indicate a deeper, underlying problem.

While there are a lot of possible reasons for tiredness, here’re some of the most common causes of fatigue:

1. Dehydration

If you want to boost your energy levels, first check whether you are dehydrated. The human brain is 85% water, and needs to maintain this level in order to perform its essential functions.

If you fail to drink enough water, the brain extracts fluids from your blood to compensate for the deficit. As a result, the oxygen levels in your blood drop, reducing the amount of energising oxygen available to your organs and tissues. Fatigue and sleepiness set in rapidly, leaving you more vulnerable to the 2 pm post-lunch crash that many of us experience.

You cannot cure this crash with caffeine – the only long-term, effective solution is to drink hydrating fluids throughout the day.

2. Lack Of Exercise

A workout will surely leave you feeling even more tired, right? Wrong! As counterintuitive as it may sound, physical activities have an energizing effect. Moving your body releases endorphins, increases your heart rate, and boosts your concentration.

Advertising

Try to fit in at least 30 minutes of medium-intensity exercise every day. It’s easiest if you can make this part of our everyday routine, either as soon as you wake up or right after work.

3. A Poor Diet

The food you eat has a direct impact on sleep quality and the amount of rest you get every night. For maximum energy, stick to protein, slow-release carbohydrates, and a moderate amount of healthy (unsaturated) fats. The majority of your food should be plant-based, high in fiber, and low in sugar. These choices will prevent blood sugar fluctuations, which can leave you feeling exhausted.

An easy way to make sure you stick to a good diet is through meal preparation. It’s easy to just get take-out when you’re tired after work, but if you have a meal ready for you in the fridge, you’ll be less tempted by pizza or cheese.

Find out more about healthy meal prep here: 10 Meal Planning Apps You Need To Have To Get Healthier Easily

4. Skipping Breakfast

Physician Dr. Nerina Ramlakhan advises that eating breakfast is key to maintaining a good level of energy throughout the day. When you eat breakfast, you are sending calming signals to the areas of the brain responsible for avoiding danger, along with those that instruct the body to conserve as much energy as possible.

Ingesting food signals to your brain that there is enough food available to ensure our survival. This encourages it to stay relaxed, which in turn, promotes restful sleep.

Advertising

Some great ideas for a healthy, filling, and make-ahead breakfasts include overnight oats, smoothies, and freezer-friendly breakfast burritos.

Or if meal-prepping isn’t your think, stock up on easy but healthy breakfast foods like multigrain cereal, yogurt, and fruit: 20 Healthy Breakfast Choices That Will Save You Time

5. Poor Quality Of Sleep

We all know that it’s important to wind down a couple of hours before bed. But did you know that it’s what you do throughout the day that promotes good-quality sleep? It’s not just about the number of hours you sleep, but how restful and deep that sleep is.

TO feel rested, try to regulate your everyday routine to make your sleep deeper and better. Get up at a regular time in the morning to ensure that you get regular sunlight.

Eat nutritious foods in moderate amounts, and make sure you stay hydrated. Go to bed at the same time. And before bedtime, avoid screens that can give off harmful blue light and also keep you stimulated when you need to prepare for a restful night.

Read more about how to develop a routine that will get you better sleep: Poor Sleep Quality Comes from All the Things You Do Since Morning

Advertising

6. Sleep Apnea (A Person’s Airways Get Blocked off While They Are Asleep)

Sleep apnea is a common sleep disorder where a person’s airways get blocked off while they are asleep, causing their oxygen levels to drop while they are asleep. This often causes people to stop breathing at night and then to jerk themselves awake (this can happen over 30 times an hour).

Because of this, people with sleep apnea can feel short of breath and have low energy levels. Mouthpieces and other devices to aid in breathing as well as the use of a special breathing machine to keep oxygen levels in a safe zone.

If you feel tired all the time and think you might have sleep apnea, consulting with a doctor is important. Do a sleep study, as this can often reveal if there is an underlying problem causing your tiredness — and once a diagnosis is made, treatment to help you get your energy back begins.

7. Depression

Depression is the most common mental health disorder in the United States (and in many other countries of the world as well). It is marked by persistent feelings of sadness or unhappiness but has physical symptoms, too. Apart from fatigue, people may also experience changes in sleeping and eating habits and difficulty concentrating.

Treatment can often center on anti-depressants, counselling and lifestyle changes like stress management to help manage this condition. You can take a look at these 15 Ways To Overcome Depression And Sadness.

Many people also benefit from activities like yoga and meditation, which help regulate both the body and mind.

Advertising

8. Hypothyroidism

If a person has hypothyroidism, their thyroid gland does not produce adequate levels of these important hormones— and the result can be a persistent and unrelenting fatigue, even if someone is getting enough sleep. Other common symptoms of this disorder include mood swings, weight gain and feeling cold all the time.

Fortunately, simple blood work can reveal if there is a problem and it can be treated with artificial thyroid hormone pills like Synthroid. Check here for signs of having a thyroid problem. If you suspect that you might have hypothyroidism, talk to your doctor.

9. Anemia

People with anemia are not able to make enough red blood cells to transport oxygen throughout the their bodies. This is often due to a lack of nutrients like iron or B-12 and can be caused by problems such as heavy periods, bleeding in the digestive tract or pregnancy (due to the increased demands of the growing baby).

However, in most cases, this can be resolved with treatments like changes in diet, iron supplements or B-12 shots.

While here are some drinks you can try to relieve symptoms of Anemia, it’s best to do a blood test and consult your doctor in case of any hidden medical conditions.

10. Cancer

While you shouldn’t be freaking out about cancer just because you are tired, it is a fact that fatigue is one of the symptoms of cancer. Other common symptoms can include unexplained weight loss and the presence of palpable lumps or growths. This disease is marked by the abnormal and uncontrolled growth of cells that can do damage to surround tissues and possibly spread to other parts of the body.

Diagnosis is usually by biopsy and treatment often focusses on radiation, chemotherapy or surgery— and generally when a diagnosis is made early, the outcomes for the patient are better.

Featured photo credit: Lily Banse via unsplash.com

Read Next