Weight-loss Plateau – Let’s Beat It!

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Weight-loss Plateau – Let’s Beat It!⛰️

By Ashima Kapoor, Fittr Coach

A weight-loss plateau can be one of the most frustrating phases in any fitness journey. After weeks or even months of seeing progress, suddenly, the scale refuses to budge. You may find yourself asking, “Why isn’t my weight changing?” Don’t worry—it’s completely normal and happens to almost everyone working towards fat or weight loss.

What is a Weight-loss Plateau?

A weight-loss plateau occurs when your body stops responding to the efforts you’ve been making to shed pounds. Essentially, your weight becomes stagnant. While it’s frustrating, it’s also a normal part of the process and indicates that your body has adapted to your current routine. The good news? Plateaus are breakable! You just need the right strategy to overcome them.

Common Causes of a Plateau

1. Adaptation:

Your body has gotten too comfortable with your current workout routine and nutrition plan, making them less effective.

2. Muscle Memory:

If you’ve lost weight before, your body may ‘remember’ your previous weight and resist further loss as a defense mechanism.

3. Caloric Intake:

Eating more calories than you burn or not adjusting your caloric needs as you lose weight could be halting progress.

4. Lack of Sleep and Recovery:

Inadequate sleep and recovery can dramatically slow weight loss and muscle gain.

5. Stress:

High levels of stress increase cortisol production, which affects hormones and can lead to weight stagnation.

How to Break Through a Weight-loss Plateau?

Don’t let the plateau discourage you! Here are some proven strategies to get the scale moving again:

1. Switch Up Your Workout Routine

Sometimes, your body adapts to the same exercises. Introduce new challenges!
– Try different types of workouts (strength training, cardio, HIIT)
– Increase workout intensity or duration
– Incorporate resistance exercises and gradually up the weights

2. Recalculate Your Caloric Needs

As you lose weight, your calorie requirements change. Ensure you’re eating the right amount by recalculating your daily caloric intake and monitoring your macros (protein, carbs, and fats) closely.

3. Increase Intensity with HIIT

Add High-Intensity Interval Training (HIIT) to your routine. It’s an effective way to burn more calories in a shorter time and can help break through a plateau.

4. Track Your Food Intake

Be honest with yourself—track everything you eat and drink for a week. Sometimes, hidden calories can sneak in. Quantify your meals to ensure you’re staying within your limits.

5. Reevaluate Your Weekends

Weekends can sabotage progress. Take a closer look at your weekend habits—are cheat meals turning into cheat days? Stay mindful of your goals, even during downtime.

6. Prioritize Rest and Recovery

Recovery is key to muscle growth and fat loss. Ensure you’re getting enough sleep (7-9 hours per night) and allowing your muscles to repair between workouts.

7. Hydration is Crucial

Proper hydration is essential for optimal performance and recovery. Make sure you’re drinking enough water throughout the day, as dehydration can hinder weight loss progress.

8. Adjust Your Goal

Sometimes, adjusting your goals can provide a renewed sense of motivation. Focus on non-scale victories like increased strength, endurance, or how your clothes fit. It’s not always about the number on the scale.

Remember: Patience and Persistence are Key 🔑

Weight-loss plateaus can be disheartening, but they’re just a temporary hurdle. Stay patient, persistent, and don’t hesitate to seek support from your coach or workout buddies. Celebrate the small wins and focus on the long-term changes. The scale will move—just keep going!

Wishing you great health, progress, and peace! 🤘