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8 tips to get out of a weight loss plateau, from a holistic fitness trainer
As much as 42% of the worlds adult population is trying to lose weight. Most people want to lose weight to improve their appearance, health, fitness, and wellbeing, and to prevent future diseases. These are good reasons. But many struggle, and even after finding success, some are disheartened when their weight loss plateaus.
To understand more about how to overcome the challenges presented by such a widely experienced phenomenon, The Focus consulted Justin Thomas, a certified fitness trainer whose holistic approach to wellness has helped numerous people achieve their fitness and weight loss goals. He acknowledges overcoming a weight loss plateau can involve navigating physical, physiological, and psychological obstacles. Here are a few of his tips for overcoming those obstacles.
What is a weight loss plateau?
The term weight loss plateau refers to what happens when your weight loss journey comes to a standstill. It happens to everyone think of the alternative.
Some people get down to their target weight before they stop shedding the pounds. Others find the pounds sticking to them. Either way, it might come as a surprise, especially if youre following your regimen to the letter.
The frustrating reality, emphasizes the Mayo Clinic, is that even well-planned weight-loss efforts can stall.
During the first few weeks of losing weight, a rapid drop is typical. This is the time when everything is going well. Youre following your routine to every tittle and crossbar. When you initially cut calories, the body gets needed energy by releasing its stores of glycogen.
As you lose weight, however, your metabolism slows down. This means you burn fewer calories than you did when you were heavier. When the calories you burn equal the calories you eat, your weight loss slows to a stop.
Holistic fitness trainer’s tips when you face a stall
Justin Thomas has two pieces of advice for dealing with the physical obstacles to your weight loss.
First, switch up your exercise routine. Adapt it to your new body. Vary the intensity, duration, or type of exercise, and incorporate strength training, high-intensity interval training, or cardio, to jumpstart weight loss again.
Second, evaluate your caloric intake : reassess how many calories your body needs and adjust your intake accordingly. To lose weight, you need a calorie deficit. If your metabolism has slowed to the point where your original diet plan provides you with a calorie surplus, you will not lose weight.
There are two obstacles Thomas refers to as physiological obstacles, namely, metabolic adaptation and hormonal balance.
To address the first, he says you can reset your metabolism by incorporating reseed days, or short periods of increased caloric intake. Alternatively, focus your energies on building lean muscle, either by prioritizing cardiovascular exercise or switching from fewer reps of heavier weights to more reps of lighter ones.
On the subject of hormonal (im)balance, Thomas encourages people to sleep well, manage their stress levels, and avoid extreme dieting. Sometimes a simple dietary change can make all the difference. Hormones like leptin, ghrelin, and insulin play significant roles in weight regulation, so take these into account when meal-planning and grocery shopping.
Overcoming psychological obstacles when your weight loss journey comes to a standstill
In many ways, psychological obstacles are harder to address than physical or physiological ones. They require a change of mindset, rather than a simple change of behavior.
Try to view a weight loss plateau as a natural, inherent part of a weight loss journey, Thomas says. Not a failure. Focus on non-scale victories such as improved fitness levels, better mood, or increased energy.
And in order to stay motivated, he says, set new goals that are unrelated to weight. Having motivations that are separate from weight loss might help you stay afloat rather than putting all your eggs in one basket.
There isnt a one-size-fits-all approach to losing weight, and individualization is key,” Thomas emphasizes.
If youre close to your goal weight, and you find your trajectory flattening, stop trying to actively lose weight and concentrate instead on improving body composition.
Finally, if youre still a long way away from your goal weight, your body may simply have adapted to a prolonged calorie deficit. Thomas suggests increasing the intensity of your exercise routine, carefully manag[ing] calorie intake, and ensuring your nutritional needs are met to prevent metabolic slowdown.
Justin Thomas is a certified fitness trainer with five years of experience. His approach to wellness has helped over 100 individuals achieve their fitness goals, fostering transformations that go beyond the physical to enhance overall well-being. He created the Get Fit Nupe Program, which provides workouts, programs, and advice for members of all ages and fitness levels.
