Have you ever found that somewhere in the course of your weight loss efforts, you start to experience a slowdown in results? That’s called a weight loss plateau, and it’s almost inevitable with reduced-calorie diets. That’s because during the first few weeks of losing weight, your body gets the energy it needs by releasing glycogen, a type of carbohydrate found in the muscles and liver. Glycogen is readily converted to glucose (sugar) as needed, but when it’s burned for energy, it also releases water. That means that the initial weight loss you experience is primarily water weight.
After that, a weight loss plateau tends to kick in because your metabolism, which is the body’s process of burning calories for energy, slows down as you lose muscle. In this respect, the plateau is your friend, because you want to lose fat, not calorie-torching lean muscle. This is prime time to switch gears in your protocol to ensure that you primarily target fat loss moving forward, while preserving precious muscle mass. The more lean muscle mass you have vs. fat, the more effective your metabolism will be. These tips can help:
Jumpstart with Breakfast
A healthy morning meal is valuable on many levels. Along with providing energizing nourishment, it also gives your metabolism a significant boost that lasts for hours. Even light fare works, if you’re not a big morning eater, just choose wisely. A fruit plate, banana or apple with nuts or a little almond butter, a green smoothie, protein shake, tofu scramble, chia pudding, or whole grain oatmeal with chopped nuts or seeds are all great options.
Nix refined carbs
By now you may realize that sweets and refined, white flour-based carbs can impede your results. These items promote blood sugar instability with little, if any, nutritive value. Instead, emphasize healthy, whole food carbs like brown rice, oatmeal, millet and quinoa, as well as potatoes, yams and parsnips. When it comes to metabolism-boosting, plateau-busting fat loss, however, make sure to get enough satiating lean protein, healthy fats, and low-glycemic fruits and veggies. Anchor your meals in dark, leafy greens!
Eat light, Eat Often
To resume your weight loss and ensure you burn fat (not muscle), it’s best to fuel your body with consistent, metabolism-boosting mini-meals, ideally four per day, starting with your morning meal or snack. The key is eating at regular intervals, no matter what. Grabbing a healthy bite at least every three hours helps you stay energized and keeps your blood sugar stable. It’s easy if you keep healthy, satisfying snacks on hand, like veggies and hummus, raw nuts and seeds, tofu jerky, a low-sugar protein bar, etc. Between meals and snacks, drink at least 8 cups of water. You’ll be amazed at the difference this makes in your results.
Vary Your Calories
When your weight loss stalls, alternate your calories a bit each day to prevent your body from adapting to a set intake, which can stall your results. For example, if you consume 1,200 calories one day, scale up or down slightly the next. If you’re not counting calories, try this. One day, eat even lighter than you have been, the next day, enjoy that extra handful of almonds, or even a glass of red wine. Your body will be forced to adjust to this altered caloric intake, which stimulates healthy weight loss.
Recalibrate Your Fitness
You may know by now that exercise is one of the most effective ways to boost your metabolism so you continue moving towards your weight loss goals. Even a 30-minute daily walk helps, though weight training is by far the most effective way to create lean muscle, which helps you more effectively burn calories and fat, even at rest. Varying your exercise is a proven “plateau-busting” strategy! That means that if you’re a walker, incorporate some jogging. If you bike flat-terrain, take on some hills. If you dig yoga, mix it up with cardio too. For gym lovers, increase your weights! Above all, avoid fitness complacency.
You are now equipped with some highly effective tools to help you “break on through to the other side” to quote Jim Morrison, and these tactics really do work. Here’s to your trim, healthy body—for life!