Experiencing A Weight Loss Plateau And How To Push Through.
Hello everyone, Coach Trishauna here….
Have you ever started a weight loss journey and struggled with being in a plateau and the weight just doesn’t want to drop? I can’t tell you how many of those plateau's I experienced through my journey to lose 100lbs. There were a quite a few and it was the toughest, most frustrating emotional battle.
At first the weight seemed to come off quick. I was working hard exercising, I changed my eating habits and was feeling fantastic. It was about the 8th week that I noticed my weight loss had stalled. What the heck happened?
I learned that it is completely normal to experience these “Plateau’s”. But why? I was still busting my butt working out and kept my eating habits the same. The frustration was setting in so I had to figure what the heck was going on and what the next step was. There was no way I wanted to revert back and destroy all the progress I had made. I worked too damn hard!
So what causes a weight-loss plateau?
Well during the first few weeks of losing weight, a rapid drop is normal. This is because when you cut calories, the body gets needed energy initially by releasing its stores of glycogen already in your body. This is a type of carbohydrate found in the muscles and liver.
Glycogen is partly made of water, so when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. This effect is temporary, however.
So you lose weight, you lose some muscle along with fat. Muscle helps keep the rate at which you burn calories, (also known as your metabolism) up. So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight.
So obviously a slower metabolism will slow your weight loss. Even if you eat the same number of calories that helped you lose weight in the first place. So, when the calories you burn equal the calories you eat, that’s when you reach a plateau.
Alright, so now what? How do I push through? I still had a lot more weight I wanted to lose.
So I reassessed my plan. I decided to increase my activity a little bit more by incorporating an outdoor activity. I was already working out in the gym and I didn’t want to be spending more time there, so I decided I’d go out for a good brisk walk or a hike somewhere. I also adjusted my food plan to incorporate more veggies and a bit less starchy carbohydrates.
I followed this protocol for just over a week before I started to notice the weight was starting to drop again. Hallelujah! Such a fantastic feeling to say the least.
Now.... with wanting to lose the 100lbs I did, I experienced a few of these plateau’s which was extremely challenging mentally. But I never quit! I never gave up trying, I NEVER gave in!. It was one of the toughest things, and I say “one” because there are a ton of tough things we face and push through, and this was definitely one of them. And when you’ve worked immensely hard to achieve something you’ve thought to be out of your reach, you don’t throw it all away. You fight your ass off for it! You make it happen!!
So if you experience a plateau in your weight loss journey reassess your habits and your plan. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise. But don’t starve yourself! You still need to eat healthy foods. AND whatever you do, don't give up and revert to your old eating and exercise habits. Celebrate your success and continue your efforts to maintain your weight loss.
And kick some weight loss ass!