Weight loss plateau

It is pretty safe to say that at some point everybody will hit a fitness plateau. The weight loss plateau is an all too common phenomena.

Typically, a few weeks after a person begins losing weight, is when the first one is reached. Arguably the leading cause for people to give up on weight loss. Another will likely occur a few months into the program.



Ingenious in design

The human body is a remarkable machine. It has the ability to adapt itself to varying conditions. The body changes the fuel that it burns, in addition to the way in which it uses that fuel based on availability and demand.

Amazingly, as well as it does it, the body does not care for change. Initially, when consuming 500 calories below maintenance per day, fat will be burned, making for weight loss. If this is done day after day, week after week, the body will adjust. Soon, no more weight will be lost.

The same thing happens with exercise. When starting on a new training program, muscle is built, strength is gained, and fat is burned. After time on the same regimen, no more improvements will be made.

It’s very discouraging to keep working hard when you can’t see the fruits of your labor. – Kathleen M. Zelman, MPH, RD, LD

Stick to the basics

If you go look up how to get over a plateau, you will likely find dozens of articles with 5, 10, or more ways to to do so.

K.I.S.S. (Keep It Super Simple) is always a great policy. Stick to the basics, and all will be fine.

The trinity

There are three keys to fighting your way over a weight loss plateau.

• Refuel – I’m not a fan of cheat meals (or days), but refueling days are perfect. Eat however many calories that you require for weight loss. For instance 500 calories below maintenance for five to six days per week. The remaining one or two days should see an increase of 10-20%.
• Change – Exercise routines should be different every day. One day should include walking, the next biking, or yoga, etc. This prevents boredom, and keeps the body guessing. Revise your exercise program. I recommend doing this every twelve weeks or so, followed by one week of rest.
• Resistance Training – Whether body weight exercise or weight training. If you are not doing it, you are missing a huge piece of the puzzle. It is the best way to increase your metabolism, build lean muscle, and strengthen bones.

Weight loss plateaus, as well as fitness plateaus, can be overcome, and even avoided, if these steps are followed. And no matter what, never give up.

For more information:

Understanding Weight Loss Plateaus

5 Ways to Break a Weight Loss Plateau

Plateau No More

10 Ways to Move Beyond a Weight Loss Plateau

If you enjoyed this post, please consider to leave a comment or subscribe to the feed and get future articles delivered to your feed reader.

Comments

One Response to “Weight loss plateau”