Nothing is more frustrating than hitting the dreaded plateau. We've all been there...you've been working out consistently, watching your nutrient intake and losing body fat, muscles start shaping, clothes fit better and compliments are given by friends and family regularly. Suddenly it happens... the plateau. The scale stops moving, clothes don't become loose, and you aren't noticing any physical changes in your body. Sure you are still reaping the benefits of regular exercise and proper nutrition. You are still becoming healthier, body function and energy levels have improved, but hey, we still have a few pounds and inches left to lose... and we want to lose them!!!!
This is when most people get frustrated and dive into some chocolate cake, pizza or whatever your comfort food is! The workouts become less frequent, appointments with your trainer start being canceled, and you become frustrated even more! Before you resign yourself to the thought that perhaps you're just "big boned" and can't get "in shape", give these tips a try for while. But no matter what... DON'T GIVE UP!
Change your Workout And Routine
Your body has adapted to the stimulus. You may have even become bored or even dread your workouts. Exercise may not be as exciting or even therapeutic for everyone as it is for me... I get it. I am frequently asked which exercise is the best for losing body fat and getting in shape. My reply is always, "the exercise that you enjoy doing." I can tell you running or jumping rope are in my opinion, the best cardiovascular exercises for burning calories and improving the cardiovascular system. However, if you hate or simply can't do either, you will become frustrated or even worse, injured, quit and never realize your fitness goals! Instead, find an exercise you enjoy, whether it be walking, biking, swimming or many of the fitness classes, DVDs or videos found online. When you hit a plateau, find ANOTHER form of exercise you enjoy and switch to that for a while to stimulate the fat burning and health benefits.
Another trick to break through the plateau is to change the time of your workout. If you exercise in the evening, try switching your workout time to the morning. If you're working out in a gym, you will find a different crowd and totally different energy given off from the people at a different time. Try taking a different spin or Zumba class at another time. Again, changing the environment and people may allow you to be more focused, stimulate your mind and give a new enthusiasm. If you're working with a Personal Trainer, try changing your appointment to a different day or time.
Hide The Scale For While
I've had clients who have literally had their day dictated by the scale! If they lost enough weight for the week they were happy. But boy, if the scale hasn't moved enough for their liking or god forbid even show they gained weight, look out! They were cranky, depressed and would have a bad day! We are conditioned to think of success in numerical equations. Your weight can fluctuate by as much as 5-10 pounds in any given week due to factors such as hydration, menstrual cycle, edema, bowel movements and hormones.
Losing weight on the scale is only part of the picture. You may be lighter on the scale which is ultimately most people's goal, but it isn't the true indicator of fitness. Losing weight on the scale only means you're lighter. You can lose muscle and bone density and be lighter... but that isn't healthy is it? And you won't necessarily look better either! Look at the bigger picture, are you still increasing your weights or reps during exercise? Are you improving your time and endurance during your cardio workouts? Are you mastering skills in the Zumba or Kickfit class? Are you feeling more energetic? Perhaps refocusing your goals during a plateau will help you from obsessing on the numerical results and instead on the physiological and psychological results.
Focus On Where You Came From
You have stalled on your progress. Now is a good time to reflect back on where you came from! Pull out those old photos and look at who you used be! Perhaps you carried more body fat. Perhaps your clothes didn't fit well. Did you had medical issues such as high blood pressure, cholesterol, diabetes, sore back, sore knees... I could go on and on. Are you now not winded chasing the kids, walking up stairs or carrying the laundry or groceries? Perhaps your balance is better or your strength has increased? Has your mood improved, or you can sleep better at night? Have you been consistent with your workouts for an extended period of time where you used to quit after a few weeks? Celebrate what you've accomplished up to this point. Keeping a positive attitude and remembering where you came from to get to this point will help you hang in there until you can stimulate the body to respond and start seeing results once again.
Exercise and nutrition offer many benefits including a healthier immune system, improved mood, stress relief, fat loss, increase in functional muscle, reshaping the body, increased bone density... I could go on for hours I'm sure with all the benefits.
The number one ingredient to any success is consistency. Stay focused with your nutrient intake and workouts. Don't give up. Keep focused and don't let the plateau beat you! The scale will start moving, you will see your body change and you will see your attitude and energy change... it has to, the body, mind and spirit are always evolving and changing... Make some changes and stay true to the course!
*Feel free to contact me to set up a consultation to evaluate your current fitness program. We can make some adjustments as needed and keep you moving forward!