How To Break Fat Loss Plateaus
When it comes to fat loss we have been lead to believe it is a straight line towards your ideal body. Just change how you eat, sleep and exercise to look like the cover model, right ?
Changing how you eat,sleep and exercise will absolutely lead to initial fat loss, but adjustments will need to be made.
At some point fat loss will stall, and what worked previously will no longer work. At this point it is time to make changes, not abandon ship altogether. Fat loss is a zig zag for most, not a straight line.
In response to stalls in fat loss many people begin to feel frustration and desperation. When you feel this way it is easy to look at common advice to just diet harder and exercise more.
Because a moderate amount of something works well doesn’t mean that more is better, this can apply to exercise and caloric deficits as well.
When it comes to reducing food intake the body is intelligent, and attempts to keep energy balanced. Less calories in means less calories out.
This translates into a slowing of the metabolism, and less fat being burned. Instead of throwing the baby out with the bathwater and running to the next diet, we are going to tinker in the margins and make some smart modifications.
Here are some areas I have people get honest about where they are currently are:
Eating too few or too many calories
Not getting adequate protein intake
The amount of stress in your life (sleep, calories and exercise can all be stressors)
The amount of sleep you are getting consistently (8-9 hours, black room)
Lifting heavy and sprinting a few times a week
Frustration with fat loss and scale obsession
Track your food intake for a few days and double check your numbers
Daily non training activity (walking,hiking, mobility, yoga)
Stress reduction practice