HomeWeight LossTen Tips to Get Over a Weightloss Plateau and Lose Those Last Few Kilos
6th March 2018
Ten Tips to Get Over a Weightloss Plateau and Lose Those Last Few Kilos
Hey guys today. I'm doing a quick little chatty video for you, and I'm going to tell you my top 10 for getting over a weight loss plateau. If you're new here, my name is Rachel Aust and don't forget to subscribe..I feel like everyone who's watching this video probably knows what a weight loss plateau is. If anyone doesn't it's when you've been losing weight, and then all of a sudden It feels like you know you're still exercising, you're still eating healthy, but the weight is not budging.
Now I'm not just talking about the weight on the scales, I'm actually talking about your body fat percentage as well. If you've been following a diet and exercise routine for a while and you see that your results are starting to slow down or the scale isn't budging anymore that is completely normal. A lot of weight loss programs aren't going to tell you that because you can't sell a weight loss program by saying yeah you'll stop losing weight later on but that's a totally normal human process, but that is what happens. If your body does this it's functioning correctly because if you think about it your body will adapt to almost any situation that you put it in except for a nerve pain and try to breathe underwater. You know I'm talking in general situations like if you move into a house that's next to a busy road. When you first move in it that traffic noise is going to drive you insane; two months later you don't even notice it's there, and then someone will come over like oh it's loud in your house. And you've totally zoned it out. Same thing happens like if you move to a location that is cooler and at first you are freezing all the time then eventually you are climatized to that new location that you're in.
The body needs to adapt to whatever situation you put it in so when you've been following the same food plan for a while, when you've been following the same exercise routine for a while. now by this I mean the exact same routine like you're doing pretty much the same exercises. You're not changing the weights if you're lifting weights, you're not changing your repetitions. That's when your body's going to get used to it. So to take my own weight loss as an exam the first month that I started weight training I lost 11 centimeters from my waist, so other areas of me lost weight of course, but that waist measurement was like straightaway, and then when it finally came time to me trying to lose my last 3 kilos that took six months. The closer that you get to your target the harder it's actually going to be. I'll take you through some things but I've learned now this is out of my own practice and out of journal articles that I've read, from my nutrition study and I will talk you through the best way to overcome a diet plateau.
My number one tip would have to be a mindset.I think it's really really important for you to stay on top of the game mentally, learn to relax about it a little, release that anxiety and just believe in yourself and believe in the process. If you continue to progress and you continue to eat better food and you continue to do more with your exercise it is going to happen. Might not be overnight , But you will get there eventually and if you think you're going to fail you probably will. A lot of people set themselves up for failure by thinking Oh, I'm not going to be able to do this or I'm not going to be able to lose weight, I'm going to put weight back on. If you tell yourself, but that's going to happen then that's going to happen. Number two is how much you're eating. You could be overeating or you could be under eating. Do you have my get lean nutrition guide? It'll show you roughly how much you should be eating, give you a calculation for you to do so you can figure it out. And it's just good to every now and again check up on what you're eating. I don't count calories very day, it's just a hassle.Every now and again though I'll put a day into my fitness pal and I'll see how much I'm eating, roughly just to get a good idea whether I'm on the right track or not.
if you've lost a lot of weight, but you haven't gained you know an excessive bodybuilder amount of muscle you may need less food to keep your body running, or if you are to lose weight and you're eating too few calories, so I see a lot of diet plans are only 1,400 calories,1200 calories or even less which is insane. Your body can't function on that little food and you will actually be surprised when you start eating the right amount of food. So for me I had to get up to 2,000 calories to shift those last three kilos which sounds really counterintuitive but it's not if you're not feeding your body then it's going to think there's no more food coming and it's going to try and hold on to what you've got.
My third tip would be to increase your workouts. Now I'm not talking about exercise longer each day or exercise more days in a week. I mean increase the intensity of your workouts for my strength training. So I'm following the get lean Mesomorph guide. Now they're designed by body types. I'm a mesemorph so that's one that I follow. I increase how much weight I am lifting and every now and again I increase the repetitions that I'm doing. That guide will show you exactly how to do that, but that's what I do. So you've got to step it up as often as you can. Get stronger and you will get fitter.
Number four. If you're finding it's one particular area that will not go away. So for example, if it's the backs of your arms over the tops of your thighs or if it's your belly, you should go get a hormone panel test run by a doctor. They can see if there's any hormonal imbalance which is causing you to hold the weight. Same thing goes if you have an underactive or overactive thyroid that can be altering of what your body is going to be doing with its weight.You can't always out train your chemistry, so it's a good idea to get those things checked up if you're finding there's just one particular areat hat is not budging. We recently did a blog post on this so I'll link that in the description box if you want to have a read of the different hormones and where they affect your fat storage.
Number five is to zigzag your calories. I'm a huge believer in this if you're training. You need to eat more if you're not training that day. You need to eat a bit less if you do decide to count calories. I would recommend counting on a weekly basis rather than on a daily basis, so you have your target for the week and then you're going to divide that between the different days. So on the days where you're doing a lot of training you're going to have the high calories and the days where you're not training that's a lower calorie day, but at the end of the week it should still all add up.
Number six is get more sleep. According to a study in environmental health perspectives in 2010 a lack of sleep has been correlated with health disorders, metabolic disorders, Hypertension and a whole bunch of other stuff that you don't want. When our internal clock is disrupted then so is our metabolism and the study was showing that when humans and animals were exposed to more light when their body was about to start falling i like ready to go to sleep, but you know at night getting tired When they were exposed to light then their brain reset that clock and it kept them up for longer and it meant that they were sleeping in later into the day. Think about it. What most of us doing when we're off. We're either on the computer, on our phone, watching TV and you've got that light hitting you and you could be interrupting your sleep pattern. But some notes here jotted down. They came from a journal article that I was reading so I'll go through these. So studies show links between shorter disrupted sleep are linked with metabolic syndrome which has a variety of symptoms which can lead to heart disease,stroke, diabetes including high triglycerides and cholesterol, hypertension, Insulin resistance and glucose intolerance. So in November 2001 there was a study that was documented in Occupational and environmental medicine, and it showed that shift work is so people who are working at night had high triglyceride levels and lower concentrations of good cholesterol in their body and there was a study reported in 2009 in the journal of endocrinology and metabolism and after sleep-deprived episode so what they did they had people just following their own regular diet and then some of them they deprived them of sleep for a bit of time. So those ones who had the sleep deprivation after the periods of time where that did that they showed increased insulin resistance.So nobody was a lot more when it came to foods that are high in sugars and high in carbohydrates.It couldn't process them as well, and they showed a decreased tolerance for glucose. If you're having trouble sleeping I do recommend switching off your devices at least an hour, half an hour before you're going to bed. Give yourself some time away from the screens and go and reset. Either read a book or just do something that doesn't involve a screen and technology. In your face bright light - get away from it.
Number 7 is eat more quality food. So a mistake I see a lot of people making is setting themselves a calorie limit and filling that calorie limit with rubbish. What I personally like to do is just eat high quality food. So I'm talking a lot of fruit a lot of vegetables a lot of whole grains and legumes so when you eat this way, you're not subjecting yourself to tons of sodium which can make you hold water, you're not subjecting yourself to a lot of bad fats and you're not subjecting yourself to refined sugars, the saturated fats in the refined sugars. They're the ones that are going to make you crave those foods again and again and again because you'll spike and then you'll fall and then you think that you need that food again to get your energy levels back up. But if you start eating more wholesome food you will actually find that your energy levels will be higher and they'll be very very steady. If you'd like me to form some what I eat in a day videos let me know in the comments, and I'll definitely get around to doing things like that. So you can see what sort of things that I like to be eating throughout the day.
Number eight is drinkable water. Not only does your body sometimes mistake thirst for hunger but also we need water to regulate a lot of the processes in our body is essential. Physically if you're not hydrated you're not at your peak. When you start to lose water your endurance drops and you'll actually think that you're doing a lot more in your workout than you actually are. You'll also probably find that when you are hydrated you're not going to be craving things like soft drinks and juices and stuff that's filled with sugar.
Number nine is build more muscle because the most effective thing for burning fat is muscle. You're going to increase your body temperature when you have more muscle. You're going to be able to eat more food and you're not going to store as much fat if you are making sure that you're keeping up with a strength training routine girls. Seriously, please don't be afraid of lifting weights, I lift really really, heavy weights and by no means do I look like a bodybuilder. If you do have more muscle mass then you are going to continue to burn more fat even when you're just sitting around because while you're doing cardio exercise which is enough like going for a walk, going for a run.The calories you burn off those calories during the exercise alone if you go when you lift weights, you'll still be burning calories afterwards. This is why I think it's important to look at your body fat percentage rather than your weight because muscle does weigh more than fat even though it looks slimmer. And my final tip is to not give up if you found that you've hit a plateau. Don't just think that you're not losing weight anymore. Don't think that your body is stuck where it is because it definitely is not. So just make sure that you change something up in your routine.