You're tracking calories, working out every single day, then bam! For a week or two, the scale refuses to move...and you realize you've hit that dreaded weight loss plateau. Now what do you do?
Even though it's completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and down a slipper slope toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there's a good chance you'll burst through that plateau in no time.
Even though it's completely normal to hit a snag in your fitness journey, a perceived setback like this can send even the most dedicated dieter off course, away from healthy eating and down a slipper slope toward cookies, cake, and pizza. But you can be strong and start getting back on the weight-loss track again. Try at least one of the following techniques, and there's a good chance you'll burst through that plateau in no time.
1. Zigzag your daily calorie intake.
If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. This will keep your metabolism guessing. You can experiment until you find the right calorie levels for you.
2. Switch up your exercise routine.
If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:
If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. This will keep your metabolism guessing. You can experiment until you find the right calorie levels for you.
2. Switch up your exercise routine.
If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:
- Swap your jog for a bike ride.
- Try weights with your cardio routine. (like ChaLEAN Extreme® or RevAbs®)
- Add intervals of high intensity to really make you sweat. (like P90X3 or INSANITY®)
- Drop to the floor for 10 push-ups right now!
Just try something different. ;-)
3. Eat some almonds.
They're a great snack, plus they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. So next time you grab a snack, try a small handful of almonds.
4. Get more sleep.
They're a great snack, plus they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight. So next time you grab a snack, try a small handful of almonds.
4. Get more sleep.
Your body recovers for high intensity exercise much faster while it's asleep, and if you're burning the midnight oil while trying to get your workout in, you could easily plateau from that lack of recovery time.
5. Relax.
One of the BIGGEST thing besides diet and exercise that can cause you to plateau is stress. There's a million reasons for stress, almost all of which are influenced by the world around us. One of the best ways to alleviate stress is to have some alone time.
You can also try doing a little yoga.....but if you're not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody's programs have at least one stretching session. TurboFire® even has two!
5. Relax.
One of the BIGGEST thing besides diet and exercise that can cause you to plateau is stress. There's a million reasons for stress, almost all of which are influenced by the world around us. One of the best ways to alleviate stress is to have some alone time.
You can also try doing a little yoga.....but if you're not into yoga, then consider at least adding some stretching into your schedule. Most of Beachbody's programs have at least one stretching session. TurboFire® even has two!
~Kendra~
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