Break Through That Weight Loss Plateau

By Mike Roussell:

We all know the feeling.  You’ve been exercising and dieting forever and the weight loss has suddenly stopped or plateaued.  There is nothing more frustrating than doing everything that you are 'supposed' to do but for whatever reason the weight loss just stops. Before we start on how you can break through your weight loss plateau it is important to first determine if you have plateaued OR if in fact you haven't actually been sticking to your diet and training program.

The first step is to do before we go any further is to make sure your compliance to your diet program is where it needs to be. If you haven't been 90% compliant then stop reading this article and start focusing on doing what you are actually supposed to be doing. If you have been sticking to your program but have stopped losing weight then read on to find out why.

Homeostasis.

The human body strives to maintain a state of homeostasis, which means it regulates its internal environment and attempts to maintain a stable, constant condition. This often happens when you have been following the same diet and the same exercise routine for a period of time.  The body now sees this as the normal state and you stop losing weight.  To disrupt this pattern, you need to change things around a little and we can do this in various ways.  By altering a few things you can blast through your weight loss plateau, so pick one of the following methods and watch the weight start to drop off once more!

• 1. Try increasing your calorie intake by an extra 500 calories per day for about 7 days, using mainly carbohydrates.  This will give your system a break from your usual calorie restriction.  After the 7 days, cut back your calories once again and your weight loss will start back up again.  This method is particularly effective if you have been dieting for a long time.
  
  
• 2. Another great way to boost your weight loss is by cranking up the intensity both with your dieting and your training plan.  This is a great way to shock your body out of homeostasis and blast through your weight loss plateau. By doing this for a set period of time you should see those last 10 pounds start to drop off!
  
  
• 3. We all like routine and familiarity and it’s all too easy to keep following the same training program. This is a very common problem. Aim to change your program around every 4–6 weeks, you’ll find tons of great training resources on the Internet, so being on a program for too long shouldn’t be an issue. Change the sets, reps, exercises, how many days a week you train, etc.
  
  
• 4. Reducing your Carb Intake is opposing the first method but will work just as well. Dropping your carbs down to a ketogenic level will force your system to use fat as its primary fuel source.  This metabolic fuel switch works best if your carbs aren't too low already (>100g/d). To further enhance the effect of this technique, use the induction protocol where you eat 20g/d of carbs or less for 2 weeks. This method should not be used as a long term solution as it can have a detrimental effect on your body.  If you force your body to use fat as its primary fuel source, you may inadvertently bring on the condition known as ketosis, a condition resulting from the breakdown of fat for energy in the absence of carbohydrates.
  
  

Weight loss plateaus can be very frustrating but please don't let them discourage you or stop you from reaching your goal. If you have truly reached a plateau choose one of the techniques above and put it into action. When you hit another plateau, pick another one. Do this until you have reached your goal. Remember that for the most part weight loss is not a linear process. Plateaus are a normal physiological occurrence but by using the strategies laid out in this article you can overcome temporary weight loss homeostasis and achieve the body you really want.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To Start Losing Weight Fast Click Here
Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike's writings can be found in magazines such as Men's Health, Men's Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss  is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.