Weight Loss Plateaus occur when you no longer lose weight despite your exercise and nutrition efforts. To officially be in a plateau you must be at the same weight for at least 6 weeks or more. If you find your weight fluctuates after the weekend or after certain types of foods (salty, high carbs) then the plateau may be easier to push through than you think. You usually lose more weight in the first few weeks/months of your weight loss efforts because of the change in your nutrition and exercise. It is basic math. Calories in calories out. Burn more than you take in and you will lose weight and usually more water weight. According to the Mayo Clinic the body is releasing stored glycogen in the first phase of weight loss and that results in the quick loss of pounds. As time goes on your metabolism burns fewer calories with the same work. How do you push through a plateau? NEVER use fat burners or drugs to activate the fat burning or to push your metabolism faster. It will do more harm than good and could end up causing serious damage to your metabolism. Top suggestions: 1) Return to math. Calories in calories out. You must assume that your metabolism has slowed and become used to the new activity and nutrition routine. You must step up the level of intensity of your exercise, do more of it, or lower your calories. 2) Track everything! If you really want to know where you need the most improvement then track every bite you eat and every workout you do. Share it with a workout buddy, coach, personal trainer etc. See if he/she can offer suggestions. I’ve seen trackers where someone will eat 1500 calories in a day but they are empty calories. 0 calorie jello etc. Don’t do that. Don’t eat your meals from box that says low fat or no fat. Focus on fresh fruits and veggies and make the calories count. 3) Eat breakfast. If you want the furnace to burn you have to put in the wood. Never skip breakfast even if you think you are not hungry. I have Shakeology every morning for breakfast. Decide what works for you. Even if it is a just a piece of fruit and ½ an English muffin get it in your belly. I’ve seen people not eat breakfast, wait to have lunch until 2pm and then have a huge dinner at 7 and then go to bed. No wonder they were having issues. Their body was starving. 4) Don’t eat 2 to 3 hours before bed. Or eat very light. Your stomach needs blood to function and digest. Eating a steak and then going to bed an hour later is not good for your digestion. Drink water, have a light snack if you really need it but you should feel your stomach start to grumble when you go to bed. 5) Eat more fruits and veggies. Get the garbage out … Continue reading Say no to plateaus