Hey Ladies! Coach Chris here to show you some easy ways to overcome a weight loss plateau! If it ever feels like the scale is playing games with your emotions this blog post is for you! Here's a typical scenario – you've been putting in the work, hitting the gym, strength training, eating healthier, but for some reason, the numbers just ain't budging. There are times on your weight loss journey when progress can come to a halt. Days or weeks can go by without you seeing movement on the scale, and it can get downright frustrating. After working with thousands of women, I’ve noticed certain patterns that can cause this weight loss stoppage. Here are 3 of those patterns.
1) Are you eating more than you think you are?
I see this first pattern quite a bit, most of us have a serious case of portion distortion. We look at a plate of food and think, "Yeah, that's a reasonable amount," when in reality, we're serving up enough to feed a small army. Most of us underestimate the volume of food we eat and consequently, underestimate the number of calories we consume in a day.
It's time to get real about serving sizes by fixing in your head what a serving size or “portion” of food looks like. When we do we can better estimate the amount of food we eat at each meal. Keep in mind, when it comes to weight loss, you need to take in fewer calories than you burn each day.
Understanding Serving Sizes: Ever heard of the phrase " your eyes are bigger than your belly"? Well, it's time to put that saying into practice. Train yourself to recognize proper portion sizes. Here are two handy rules of thumb to keep in mind.
Two good rules of thumb:
- A portion of meat (3 oz.) is the size of a deck of cards.
- A portion of carbohydrates (1 cup) is the size of a tennis ball.
Embrace Non-Starchy Veggies: When it comes to filling up your plate, don't skimp on the veggies. At least 1/2 of your plate should be loaded with vegetables. You'll b less likely to plateau if you keep this habit!
Non-starchy vegetables are not only packed with essential nutrients but also low in calories and have very little impact on your blood sugar making them the perfect ally in your weight loss plateau.
Eat these 10 non-starchy vegetables regularly:
Here are 10 non-starchy vegetables you should be eating on a regular basis that will help you to bust through your weight loss plateau.
Spinach:
- Packed with iron, vitamins, and antioxidants.
- Low in calories and carbs, making it perfect for weight loss.
- Versatile – toss it in salads, soups, or smoothies for an instant nutrient boost.
Broccoli:
- Rich in fiber, vitamin C, and folate.
- Contains sulforaphane, a compound with powerful anti-cancer properties.
- Great for supporting digestive health and immune function.
Bell Peppers:
- Loaded with vitamin C, vitamin A, and antioxidants.
- Bright and colorful, adding flavor and crunch to any dish.
- Helps promote healthy skin, vision, and immune system function.
Zucchini:
- Low in calories and carbs, making it a perfect pasta alternative.
- High in fiber and water content, promoting hydration and satiety.
- Rich in vitamins and minerals, including potassium and vitamin C.
Cucumber:
- Hydrating and refreshing, with a high water content.
- Low in calories and carbs, making it an excellent snack for weight loss.
- Contains antioxidants that help reduce inflammation and promote skin health.
Asparagus:
- Loaded with fiber, vitamins A, C, E, and K, and folate.
- Supports digestive health and aids in detoxification.
- Contains prebiotics that promote a healthy gut microbiome.
Cauliflower:
- Low in calories and carbs, making it a versatile ingredient for low-carb diets.
- Rich in antioxidants and anti-inflammatory compounds.
- Can be used as a substitute for rice, potatoes, or even pizza crust!
Kale:
- Nutrient-dense powerhouse, packed with vitamins A, K, and C.
- High in antioxidants, promoting heart health and reducing inflammation.
- Versatile – use it in salads, soups, smoothies, or even baked as chips for a crunchy snack.
Green Beans:
- Excellent source of fiber, vitamins C and K, and folate.
- Promotes digestive health and helps regulate blood sugar levels.
- Adds a crunchy texture and vibrant color to any dish.
Brussels Sprouts:
- Rich in fiber, vitamins C and K, and antioxidants.
- Supports heart health and may help reduce the risk of certain cancers.
- Roast them for a caramelized flavor or shred them for a nutritious salad base.
So go ahead, load up on those greens, reap the countless benefits they have to offer, and watch your weight loss plateau be a thing of the past!
2) Don't eat too many snacks!
Snacking can be the downfall of even the most disciplined among us. You start off with a handful of almonds, and before you know it, you're knee-deep in a bag of chips faster than you can say "cheat day." Keep those snacks in check, or remove them completely. I actually don't recommend snacks for weight loss seekers unless the goal is muscle building I would rather encourage the body to snack on unwanted body fat in between meals.
If snacks are right for your goals and body stick to planned snacks that are high in protein and healthy fats to keep you feeling satisfied between meals.
Track Your Macros
If you suspect you eat way better in your head than you do on paper you may want to track your macronutrients. It's the best way to work in your snacks. Tracking your macros – it's like having a GPS for your food, guiding you towards a healthier, fitter you.
In addition, tracking your macros gives you a wake-up call. You're not just mindlessly shoveling food into your mouth anymore instead you're more focused on what's going in. It's like turning on the lights in a dark room – suddenly, you can see everything crystal clear. You start noticing those sneaky sources of calories and nutrients that were flying under your radar. Whether it was exces snacks or something else, now you're in control!
If you need help with this consider joining our Get Healthy and Keep The Weight Off Program You'll learn how to properly structure your meals, track macronutrients, portion control, and more. Besides, you'll have me as your personal weight loss coach to make healthy lifestyle changes and guide you toward your body transformation goal.
3) Don't drink your calories instead of eating them.
This is another very common pattern among those attempting weight loss. Those darn fruit smoothies are the reasons for many weight loss plateaus. Unless made properly smoothies and protein shakes can be a slippery slope. There are 2 factors to keep in mind when relying on these liquid meal replacements.
The Sugar Trap
First, many of the liquid diet shakes on the market and all fruit smoothies have an abundance of sugar in them. This causes an immediate surge in energy followed by a huge crash due to the release of insulin to control the rise in blood sugar. This dramatic shift in blood hormone levels (particularly insulin levels) is something you want to avoid. Both for health reasons and for weight loss. Not to mention it can increase belly fat.
Fiber Matters
Secondly, most weight loss shakes are devoid of fiber. Fiber is one of your most precious allies when you are dieting. It helps you feel full and blunts the rise in insulin levels when all that sugar hits your bloodstream. While fruit smoothies do contain some of the fiber from the pulp of the fruit, a better strategy would be to eat the actual fruits contained in the smoothie.
Calorie Concentration
Lastly, the amount of calories that can be concentrated into a shake or smoothie is unreal. A 16 oz fruit smoothie may contain as many as 600 calories, and will not fill you up all that much! On the other hand, eating 600 calories of fruit will prove to be much more than the typical person can manage in a single sitting. At least, I personally don’t know anyone that can eat more than 2 pounds of bananas at a single sitting!
Think about it- when making major dietary changes, you want to get the most out of your calories. Wouldn’t you rather fill up, rather than drink something and be hungry again soon after?
When Weight Loss Plateaus Get Complicated
Apart from the above three patterns there are times when your weight loss plateau is a little more complicated. In my experience your digestion system or hormones could be the reason why your results have slowed down. Let me explain!
Gut Health
Our gut health plays a crucial role in your overall well-being, including your ability to lose weight. If your digestive system isn't firing on all cylinders, it can slow down your metabolism and make it harder to shed those pounds. Things like bloating, constipation, or even food sensitivities can throw a wrench in your weight loss efforts. Imagine trying to run a race with a rock in your shoe – yeah, not gonna happen smoothly.
Hormone Imbalance
But that's not all – hormone imbalances can also throw a major curveball into your weight loss journey. Your hormones are like the conductors of a symphony, orchestrating everything from your metabolism to your appetite. When those hormones get out of whack, it can wreak havoc on your body's ability to burn fat and regulate hunger. Conditions like thyroid disorders, insulin resistance, or even stress can throw your hormones out of balance faster than you can say "hangry."
Get Help
So, what's the solution? Well, first off, listen to your body. If you're experiencing digestive issues or suspect hormone imbalances, don't ignore the signs. Get in touch with me or consult with a healthcare professional who can help pinpoint the root cause of your symptoms and develop a targeted treatment plan. From incorporating gut-friendly foods and probiotics to managing stress levels and getting enough sleep, there are plenty of strategies to support your digestion and hormone balance.
And remember, patience is key. Rome wasn't built in a day, and neither is a healthy body. Trust the process, stay consistent with your efforts, and don't let a pesky weight loss plateau derail your progress. With a little detective work and some TLC for your gut and hormones, you'll be back on track to crushing those weight loss goals in no time. So keep pushing, keep hustling, and don't let anything stand in the way of becoming the best version of yourself!
Breaking Through Weight Loss Plateaus: A Call to Action
So, what's the bottom line? When faced with a weight loss plateau, don't throw in the towel just yet. Armed with the knowledge of these common pitfalls, you have the power to break through barriers and continue your journey to a healthier, fitter you. Remember, progress may not always be linear, but with dedication and perseverance, you can overcome any obstacle that stands in your way. Keep pushing forward, my friends, and never underestimate the power of a well-balanced plate and mindful eating. Here's to smashing through weight loss plateaus and reaching new heights on your weight loss journey! You've got this!
FAQs Related To Weight Loss Plateaus
To break through a weight loss plateau, it's essential to shake up your routine. Switch up your workouts, increase intensity, or incorporate resistance training to keep your body guessing and muscles engaged. Variety is key in your diet too – experiment with new recipes, focus on nutrient-dense foods, and watch your portions closely. Hydration is crucial, so drink plenty of water to stay full and support your metabolism. Finally, prioritize rest and recovery to avoid overtraining and give your body the time it needs to repair and recharge. With these strategies, you'll bust through that plateau and get back on track towards your weight loss goals in no time.
The duration of a weight loss plateau can vary widely from person to person. It might last for a few days, a couple of weeks, or even longer. Factors such as your starting weight, body weight, rate of weight loss, diet, exercise routine, hormonal fluctuations, stress levels, metabolic rate, and overall health can all influence how long a plateau persists. It's essential to stay patient, consistent with your healthy habits, and open to adjusting your approach if needed. Remember, plateaus are a normal part of the weight loss journey, and with perseverance, you can push through and continue making progress toward your goals. If you're concerned about the duration of your plateau or experiencing other health issues, it's always a good idea to consult with a healthcare professional, weight loss coach, nutritionist or registered dietitian for personalized guidance and support.
You might suspect that you've hit a weight loss plateau if you notice a significant slowdown or halt in your weight loss progress despite maintaining your diet and exercise regimen. Common signs include consistently seeing the same number on the scale for several weeks, not seeing improvements in body measurements or clothing fit, feeling stuck despite your continued efforts, or experiencing frustration and discouragement. It's essential to track your progress over time, both through regular weigh-ins and other measures like body measurements, photos, or how your clothes fit. If you suspect you've hit a plateau, it may be time to reassess your approach, make adjustments to your diet or exercise routine, and consider consulting with a healthcare professional or a qualified nutritionist for personalized advice and support.
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