Seriously you need to congratulate yourself because you’ve actually lost some weight! Especially if you have taken action on the principles that were taught in the fat loss factor.
Or you were losing weight pretty consistently over the last few weeks but all of a sudden over the last few days you don’t seem to be getting any sort of results. Every time you get on the scale, the number reads the same. The thing is that you’re confused because you haven’t changed anything in terms of your diet or way of life.
You’re diet is pretty much 100% clean, and you are eating adequate amounts of protein while at the same time exercising on a regular basis.
But of course you need not worry because practically every person out there that is trying to lose weight will eventually hit a roadblock on their journey where their results seem to plateau, regardless of how much effort they put into eating right and exercising regularly. Not seeing any progress on the weighing scales means you just need to make a few changes.
What you are going through right now is perfectly normal so you should not worry.
Believe me my friend all it means when you hit some sort of plateau is that you need to change up your routine. Doing the same thing again and again ultimately causes your body to get used to it, and then it adapts. So this means you need to adapt your strategy, so you can move forward and keep losing the weight you want to lose.
So before you go off the rails and quit completely I’d recommend that you try and implement some of the following tips to help you get out of your weight loss plateau in the shortest possible time:
1. Start To Fast Now and Again
Yes, the vast majority of the world is under the false impression that fasting will result in your bodies metabolism getting really low and ultimately this will lead to your body clinging on to every pound of fat it can… but recent scientific evidence seems to suggest otherwise.
There is an article that you can find in the American Journal of Clinical Nutrition which shows us that fasting every other day will result in a massive improvement in insulin sensitivity, and will increase the rate at which your body takes up glucose. On top of that your body will burn it’s stores of excess fat that much faster.
The reality is that there is no extensive evidence for why your body acts in this way when you fast, but one thing is certain this research I’ve mentioned completely destroys the idea that a person has to eat over 6 meals a day in order to keep metabolism high enough to lose weight.
The great thing is that if you are serious then you can easily fast in any number of different ways.
You can fast by restricting the number of hours that you eat to a period of 5 − 8 hours, or perhaps you could set aside three to four days a week which you miss out breakfast and lunch. Ultimately there are many different possibilities that you could adopt to fast and lose weight.
The best way to really find a fasting method that works for you is to do a little experimenting. Doing so will help you uncover the best practices and really make fasting a regular part of your life.
If you are serious about fasting then it can help you overcome any sort of weight loss plateau in just a number of days.
2. Record What You Eat
Believe me all these tiny snacks that a person may eat throughout the day will slowly but surely add up over time. The issue is that once you start to see that you are losing weight you may start to loosen the grip on how strict you are with what you put in your stomach.
Yes, it is fine to indulge in a snack here and there, but to snack out every single day will result in you never losing the weight that you want to lose.
So to get a better idea of exactly what you are eating you need to write down everything you eat over a period of a week, and I mean everything.
Believe me you need to record everything from the sugar you put in your coffee, to the Ben and Jerry’s ice cream that you eat every other day. You need to write it all down.
This level of being honest with yourself will get you to wake up and see reality as it is.
When you scroll through the list of food that you have been eating over the last week you will be shocked and no longer will you be able to lie to yourself.
There are plenty of research studies that prove that the people that actually record what they eat every single day lost far more weight than those people that didn’t.
When you record the food that you eat in a diary, you just can’t get away with anything and it really makes you think twice before you put that cookie into your mouth.
Over the long haul this will help you to stop eating things like a mindless drone.
A simple pad and paper will do the trick, but if you are more techie then do check out fitday.com.
The great thing is that you only ever need to keep a record of what you eat for a short period of time. Just long enough so that you wake up and stop lying to yourself and get back on the straight path of eating foods that are healthy and nutritious for you.
3. Reduce The Amount Of Carbs You Eat
If you have hit a plateau it is likely that you are eating way too many carbs, so perhaps you should reduce them to say 100 grams a day. This will help your body produce less insulin which will really boost up the amount of fat that is burnt.
You also want to make sure that you are consuming enough protein, which is at least 1 gram per lean pound of body weight. On top of that be sure that you keep on eating those healthy and nutritious vegetables and high fat foods.
4. Press On
Believe me the first 10 pounds you lose is way easier than the last 10 pounds you need to lose to get into great shape.
So never get discouraged when you hit a plateau.
You just need to realize that losing those last few pounds may require a little more effort and time to get the results you want. So just keep on working at it until you see the results you desire.
Remember losing weight should be a long term focus not just a short term thing.
Be sure to remember that while eating healthy and exercising regularly will help you lose a lot of weight in no time at all, the truth is that you should only do those things to get healthy for the rest of your life. Never try to do things to get fit overnight, because that is just a recipe for disaster.
With time you will eventually get into great shape.
So there you have it all the tips you need to get out of any weight loss plateau that you may experience on your own fat loss journey. Let us know in the comments below, if you have any other tips you use to help you get over a plateau and move forward.