Weight Loss Has Stopped?! How To Get Results Again!

What to do when you plateau: Trust the process.

First it’s important to acknowledge what a true plateau is and is not. A plateau IS NOT what most people think it is, an incredibly short period of time, like a week or less, where you freak out because you haven’t lost an weight.

What a plateau by definition is an MINIMUM of 4 weeks with no weight loss. This is typically a result of metabolic adaptation. Where your body has adjusted to the stimulus and energy balance has reached a new settling point or equilibrium. This is an unavoidable reality for all dieters. Sounds terrible right? This should actually be seen as a good thing as its proof that you’re capable of long term weight management or maintenance practice.

Don’t worry, you’re not broken, you haven’t failed and it doesn’t mean what you’re doing doesn’t work. It just means the line in the sand has been moved and we need to create a new energy deficit as you’re no longer in one and its just a perceived deficit.

Focus on reducing calories intake by swapping out energy dense food choices with food selections of higher volume and nutritional value. Similarly be mindful of portion sizes, you can actually eat the identical food but reduces overall calorie intake by simply eating less of it.

Another way we can reintroduce a negative energy balance is by increasing energy expenditure. We can do this simply by increasing total exercise volume. This doesn’t even have to mean spending an extra hour doing cardio if you increase your actively by means of NEAT calories, also known as non exercise activity thermogenesis. Simply put, get more active in the gym and or out of it.

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Noahjobin.com

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National Academy of Sports Medicine