How to avoid “Plateauing”
Throughout your fitness journey, there is often a point where you find it MUCH harder to lose weight; sometimes it might feel impossible to break that barrier. This is VERY COMMON -- it is also referred to as “plateauing”. There a few common pitfalls that might lead you “plateauing”, BUT don’t get discouraged if this “is you”, I have 5 simple steps you can follow to break that barrier and to continue to lose weight in a healthy way!
1. Food portions
Portioning your food properly makes a huge difference when trying to lose weight. Having too much or too little of anything, whether it’s carbs, fats or proteins, could interfere with your weight loss. Particularly having both high amounts of carbs and fats can not only stop your weight loss, but send you in the other direction and contribute to weight GAIN! There are a couple things you can do to help with portioning: One, you could go at it on your own and use one of the various nutrition tracking apps to help you track your macros (carbs, protein, and fats) to a make sure you are eating balanced meals throughout the day or two, you could become a Squadie and get a 90 day LEAN plan written by me and tailored to you!
2. Whoopsie “Days” or meals
Everyone deserves to indulge once in a while, but sometimes it’s easy to take the Whoopsies too far! Sometimes one cheat meal or snack can lead to another - one thing here and another there, and all of a sudden, you’ve doubled your average daily calorie intake without noticing! There are some simple steps you can take to avoid overindulging. One easy way is to choose one day a week to indulge, but after that meal or day is over, BACK ON THE LEAN TRAIN! **Try to limit the Whoopsies to either 1-2 meals or snacks within the cheat day.
3. Activity Levels
This step can be hard because most people are unaware this is even happening! The reality is, many people are not as active as they think they are. Sometimes when you are working out, you may not be pushing as hard as you can. Whether you are cutting your workouts short or you are modifying some exercises so they seem easier to complete; anything of this sort can hold you back from reaching your fitness goals. The easiest way to GET and STAY active is to write a weekly schedule indicating WHEN you will be working out and WHAT exercises you will be doing. Some days will obviously be better than others, but most times if you have a PLAN, you are more likely to get it done!
4. FUELLING yourself!
The types of food you eat and when you decide them makes a HUGE difference when trying to lose weight. An easy technique you can use begins with fasting in the morning. Holding back from eating for the first couple hours of your day can be hard sometimes, but it is worth it. The feeling of “hunger” in the morning, is actually just the body releasing acids into your stomach because it predicts (it is used to) having to break down food at that time. As long as you have had a proper meal the night before (THIS IS IMPORTANT) you will not harm yourself by fasting. The longer your body is in a fasted state, the more “Rev’d up” your metabolism gets, and the more fat you will burn without having to do anything. The best time to eat your heaviest meal of the day would be right after your workout (aka Lean REFUEL). Fueling your body with some healthy carbs after your workout will give your muscles the nutrients to retain the muscle you just worked hard to build. Try to eat a lighter meal before bedtime so your body doesn’t have to work so hard to digest it throughout the night and you can get into a fasted state sooner.
5. Workout Routines
It’s super important to change up your workout routines on a regular basis, but sometimes it’s easy to get stuck in a stagnant workout routine. There may have been a specific routine that worked well for you in the past, but the truth is, in order to continue seeing results, you have to change up your routines; add more difficult workouts, higher intensity, or heavier weights with different movements. To continue to see weight loss, try to change up your routines every month or two (Which is why the LEANSQUAD changes it up during each phase!!)
There you have it Squadies! 5 reasons you may have stopped losing weight and steps you can take to get back on track!
Have a great week!