Plateaus

This time of year I’m bombarded with questions about weight-loss, plateaus, working out and nutrition.  This post will address plateaus.

What is a plateau?

It is a period of time in which a person does not lose weight, despite valiant efforts to diet and advance their fitness. They may be confused as to why the scale refuses to budge; however, plateaus are perfectly normal and to be expected, so freight not.

What causes plateaus?

1. WATER — Your fat cells, which have been emptied through diet and exercise, may begin to fill with water instead of completely breaking down. This is the most common reason why people often lose weight in stages (or “drop big” randomly), rather than linearly.
2. METABOLISM — As you lose muscle, which is common when losing weight, your metabolism slows in order for the body to reach a new equilibrium.
3. OVERTRAINING — Many of the benefits of regular exercise are reaped while the body is at rest. Make sure that you are giving the body adequate time to repair itself between activities.

What are some methods to overcome a plateau?

1. FITNESS PLAN — Make sure that your exercise activities are varied enough to provide a challenge. Rev it up! Including strength training and interval cardio training may be beneficial to your work out plan, if you haven’t included those already. Most importantly, increase resistance or difficulty every few weeks when things start to feel too easy or routine.
2. CALORIES — Reassess your caloric intake. You may need to reduce more, temporarily eat more, or even zig-zag (For example, eat on a three-day cycle of 1200, 1500, and 1800. Be aware that your calorie needs will vary from those listed). For a month, experiment with your dietary intake and watch how your body responds.
3. MACRONUTRIENTS — As a side note to caloric intake, try adjusting your macronutrient break-down. Your body responds accordingly to the amount of carbs, protein, fat, and alcohol that you consume. Experiment with a new ratio. Diets high in protein and healthy fats often work well, but ultimately it depends on what your body responds to well.
4. PATIENCE — If all else fails, just keep up the good work and your body will come around eventually. The most important part is to stay determined and not get discouraged. Weight is just a number; to be healthy is a lifestyle. Even if the weight comes off slowly, it will add up at the end of the year. Don’t quit now.