Stuck in a rut? Fear not, this happens to us all because our bodies are extremely smart. The longer we eat cleaner and become more dedicated to our workouts, the more efficient our bodies can become in terms of calorie burning. We may require fewer calories when this happens or maybe it’s just a matter of changing things up.
After being in the wellness industry and being a bit of a fitness junkie myself, I’ve seen my fair share of plateaus and have been through them myself numerous times. I’ve learned how to crush them and you can too.
- Check your calories. If you are 10 weeks into your weight loss plan, you may want to decrease them slightly by 100-200 calories only
- Maximize your fiber – around 30 grams a day is a good amount
- Have a cheat meal (not day) and increase your carbs. This will increase your hormone leptin, which is responsible for satiation. The key to a successful eating plan is our brains telling our bodies that we are full… that’s leptin
- Stick to unprocessed foods and seasalt. The easiest way to achieve this is to cook at home
- Watch your coffee intake. I am a self proclaimed coffee addict and I find this one the hardest to do. I can’t go cold turkey but I try to have no more than 3 cups a day. Some great alternatives are green tea, kombucha, and citrus essential oils, like grapefruit or lemon.
- Eat Almonds before you exercise. Almonds have an awesome amino acid called L arginine that can help you burn more fat and calories during your workouts
- Eat 3 meals a day and snacks if needed. This will keep your hunger at bay and your blood sugars stable
- Drink it up! The more water you drink, the less water you retain. Drink consistently throughtout the day
- Eat protein at every meal. Good quality protein helps you boost your metabolism by retaining muscle while burning body fat.
- Keep a food journal daily. There are some great apps as well. This will help to give you clarity in terms of what and how much you are actually eating
- Exercise consistently
- Give it time. Weight loss never seems to happen soon enough. Ask yourself, “Have I actually hit a plateau or am I being too hard on myself?” With patience and persistence, you will move forward