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Published on August 29, 2019

How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

Having a weight loss plateau is perfectly normal. Just because it’s normal doesn’t mean it’s not frustrating though, and it feels like all your hard work has ground to a halt.

Instead of seeing a weight loss plateau as a roadblock, you need to see them as speed bumps that may get in the way from time to time but, can still be navigated.

This article will look at what causes these plateaus and how you can get through them the next time they may strike.

What Is a Weight Loss Plateau?

The basics of this plateau are that weight loss or fat loss has stalled after a period of progression. But what is the real reason this has happened and why does it occur when it does? Weight loss, or fat loss, has seemed to stall and the first thing to do is to recognize if this is a plateau.

If you weigh yourself daily, you know that there are fluctuations that occur each day. If you are weighing yourself every day, you want to at least be consistent with it. Your true weight will be first thing in the morning after you’ve gone to the bathroom. You want to weigh yourself at the same time and also make sure your scale is calibrated properly. Even a floor that is not perfectly even can give you an inaccurate reading.

It’s important to do this first thing as your weight can fluctuate just over one day, with people often seeing variations of 3-5 pounds. Since there are these daily changes, you want to take a different approach and look at your weekly averages week after week. This will give you a better snapshot at your progress and if you’ve actually reached a plateau or not.

True weight loss happens over weeks and months and that’s why tracking is important. You should see a gradual decrease over this longer time period. Healthy and sustained weight loss will be around 1-2 pounds per week. It’s a linear path that will have small up and down spikes over the time period but should still move progressively downward.

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When you see that the weight isn’t gradually dropping the way it had been over the past weeks and months, that can be your sign you’ve hit a true weight loss plateau.

The Issues with the Scale

A scale gives you some data but doesn’t always show the whole picture. You will not get an idea of true body composition as a regular scale will not show a balance between lean muscle and body fat. You may have lost 5 pounds of body fat, but gained 5 pounds of muscle and the number on the scale would stay the same. That body compositional change, however, would show some great physical results.

The body fat loss would help you appear leaner and the lean muscle gain would also enhance your overall appearance. You could look significantly different while the number on the scale hasn’t changed.

The scale is also not going to reveal issues surrounding water retention or bloating along with the hormonal fluctuations that can cause these issues. You can still check the scale, but a better indicator of weight loss will be with a tape measure.

When you’ve lost body fat, you will notice your clothes fitting differently and tracking your body part measurements can be a great way to monitor results. If you are going the tape measure route, measure these main areas:

  • Hips
  • Right thigh – at the midrange point
  • Waist – just below your ribcage and above your belly button
  • Chest – measure under the armpits
  • Right bicep – unflexed
  • Right calf
  • Neck

You can take measurements on your right and left appendages, but this is a good base of measurement to track progress.

Why Is Your Weight Not Going Down?

This may be because you are doing too much and not getting enough calories at the same time. If you are overdoing it in the gym, it can be like taking a few steps backward. Your workouts shouldn’t be over 75 minutes (30-40 may be all you need) and you want some rest days throughout the week. If you’re working out every day and exhausting yourself, your body will go into that self-preservation mode, raising stress hormones and, again, making weight loss difficult.

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If you are involved in an adequate exercise program (3-4 days per week) and going for a reasonable amount of time, you may need to add in a little more physical activity if you’ve reached a weight loss plateau. This doesn’t have to be overly intense but some extra cardio may help. This can be another 5-10 minutes on to what you are normally doing, or one or two 20-minute walks added on to your weekly amount.

You also want to make sure you’re eating enough and getting into a bit of a calorie deficit[1] if weight loss has stalled. You need not count every calorie but it’s a good idea to take a few days to track your nutrition intake so you at least have a good idea where you’re at.

Many people do not understand how many calories they are taking in each day. Calorie counting is far from a perfect science but to get a rough ballpark figure, the average woman needs around 2000 calories a day to maintain. An average man will need around 2500 calories.[2] There are many factors that can alter this requirement but this is a good starting point.

If you’re not losing weight, you’ll want to reduce that amount by around 300 calories each day and see how this is going after a week or so. If there has been no change, you might need to drop another 200 calories. You don’t want this to go lower as not enough calories can have a negative effect on your metabolism and will lead to stalled weight loss.

Is 1000 Calories a Day Too Little?

In a word? Yes. Your body needs more than that just to carry out its basic functions of living – and that’s not including you getting up and moving around. Even if you were just to lie on the couch all day, your body will need at least 1200 to 1400 calories just to exist. If you are not giving your body sufficient calories, it goes into panic mode. Your metabolism will drop as your body needs to hold on to every precious calorie to sustain itself. When this happens you can kiss weight loss goodbye. The other problem is eventually you will snap because you are so hungry and will eat everything in sight.

When you flood calories into a body with a slowed metabolism, you can guess what they end up being stored as.

Keeping yourself fed with high-quality, and nutritious foods will allow your body to run optimally and provide you with energy to be active, burn body fat, and bust through those weight loss plateaus.

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What to Do When You Hit a Weight Loss Plateau

This is where it’s important to take a step back and have a look at what’s been going on in your life. Tracking your info can be helpful because it gives you some data to observe. You don’t have to be obsessive about it but recording your workouts, sleep, stress levels and understanding your total daily energy expenditure (TDEE) and basic metabolic rate (BMR) will help give you an indicator where the problems may arise.

If you’ve noticed you’ve been overly stressed with work and life lately, this may be the culprit. When your body experiences stress, it elevates stress hormones such as cortisol. When cortisol is constantly elevated, it can slow weight loss to a crawl. Stress hormones are released in the body as a way to preserve itself. The body will be more likely to hold on to body fat as it believes some sort of trauma is happening and it needs all the backup fuel it can get. At this point, your body is not interested in burning body fat, or building muscle – it’s interested in preserving things.

Higher stress may also lead to a lack of sleep which causes the same issues, and when you add these two together, they compound their negative effects. If you’re seeing this to be the case, it means you will have to slow things down a bit. Make getting extra sleep a priority and you may have to back off the workouts for a bit. Even better, taking some time off from the gym can be a great way to let your whole body, central nervous system, and immune system recover.

This could be a good time to focus on relaxing, meditation, or yoga. You also want to make sure you’re keeping your diet as clean as possible as eating things like refined sugar and carbs when stressed can easily lead to weight gain.

Listen to your body and give it a breather when needed. Doing this will allow it to come back stronger than before.

How to Get Past a Weight Loss Plateau

When you hit a plateau, it’s a sign that your body is becoming complacent. There is no longer enough stimulation to warrant a response from your body. If you remember back to high school biology, you’ll recall homeostasis. This is a state of balance and it’s the preferred state your body wants to be in. Your body is all about self-preservation and keeping things stable. This is an evolutionary response to conserve energy for those times when it may be more needed.

Your body will learn to do things as efficiently as possible and therefore, you will progress with weight loss, and muscle and strength gains for a while – but then it hits a wall. Your body has figured out how to efficiently manage what you’re throwing at it, and this means it’s time to switch things up.

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For workouts, you want to always keep your body guessing. The best workout is the one you haven’t done yet. Your body needs an ever-changing stimulus in order to get more results. The good news is this doesn’t have to be a drastic overhaul. If you’re exercising, you just want to make changes to your routine, exercise order, duration, or repetitions. At the very least, you want to do at least what you did last workout – plus a little more. If you ran for 30 minutes, go for 32 next time. If you did 10 repetitions of an exercise, go for 11 or 12.

You can change the order of the exercises you do, perform some cardio before strength training, add in some high-intensity intervals, or shorten your rest periods between sets. The main thing is to give a bit of a shock to your body in order for it to change.

Final Thoughts

Weight loss plateaus will happen, it’s just all about being prepared for when they strike. Getting an understanding of why they happen is important to progress past them. What’s also important is realizing how your body works, and what it needs in order for it to respond favourably to exercise and diet.

A weight-loss plateau can be overcome with changes in activity, addressing lifestyle issues, and keeping the diet as clean as possible. Recognizing when stress has overwhelmed you, sleep is being neglected, and you need a break will go a long way in helping combat weight loss plateaus.

You also need to be aware of consuming enough calories per day and the issues that come from not nourishing your body properly. Healthy weight loss is all about combining exercise, diet, rest, recovery, and an overall holistic approach for it to happen.

More About Healthy Weight Loss

Featured photo credit: Gesina Kunkel via unsplash.com

Reference

More by this author

Adnan Munye

Personal Trainer and Fitness Expert

What to Eat After a Workout (Revealed by Professional Trainer) When Is the Best Time to Work Out? (Science-Backed Answer) How to Get Through a Weight Loss Plateau (Step-By-Step Guide) 15 Strength Training Exercises Specifically for Runners How to Burn Calories Effectively (The Healthy Way)

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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