Whether you have been on your weight loss journey for weeks, months, or years, chances are you have encountered varying levels of weight loss each week. If you have been going at it for more than a few months, then chances are you have experienced a plateau before. Nobody likes plateaus, they just plain suck. Working hard through the whole week then getting to the end of the week and then at the end of the week there is no progress. Frustrating!!! This is the reason that a lot of people give up. They don’t see progress continually, and once there is a little bump in the road, they throw in the towel. This is exactly when you don’t want to give up.
Let me go over three patterns that I often see with people that are plateauing.
This is the biggest one. Many people can get away with just eyeballing their food, or estimating what the portion size should be. If you aren’t losing any more weight or if you aren’t good at that, then don’t do it! Yeah I know a lot of diets teach that a portion of protein is the size of your hand and all that. They teach you that you don’t need to count calories or weigh your food. They sell you on the fact that it is easy. Well, that’s fine and dandy, but if you want the best results from your program, you need to weigh your food, preferably with a digital scale. Once you start measuring everything that you eat, you may be surprised to know that you are eating way over the estimated number of calories that you should. For best results, weigh, measure and write down all your food.
2) Under eating.
People often get so amped up to lose fat that they take things overboard. They start using the rationale, well if I am supposed to eat 1600 a day, then 1200 will be better, then later on, 1000 will be even better. Heck no, I don’t have to go into how stupid it is to try and starve yourself do I? Don’t go down that road. Properly calculate your calories then as weight loss stalls adjust as necessary. You can adjust by doing adding more cardio or removing calories. If removing calories, I recommend starting with about 100 or so, and usually you’ll want to have them come from carbohydrates
3) Too Much Working Out.
Yes, this may sound weird, but just because 4 sessions per week at the gym is good, does not mean that 6 or 8 or 10 are always better. You can overdue. If you are exercising at a high intensity too many times per week, you can be causing too much stress on your body and not allowing it to recover as it should. Your muscles will grow when you are resting, not when you are lifting the weights. A few signs that you are working out too much are: becoming burned out, fatigue, fat gain, moodiness and more. For the vast majority of people trying to lose weight 3-4 weight training sessions per week and a proper diet are all that are needed to lose fat and get in shape. Some people may choose to throw in a few cardio sessions per week, and that is just fine. However, unless you are training for a particular event, 3-4 weight sessions and 2-3 cardio sessions is more than enough exercise.
If you are trying to lose weight and get in shape, then congratulations, you have taken the first step! You have a lot to be proud of. Most people don’t make it that far. When your weight loss stalls, consider these three weight loss blunders, and if you are guilty of them, be sure to fix it and get back on track.
Good luck, and here is a little motivational picture to get you going.