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So you’ve been eating less, exercising, doing all the right things and you’ve  even lost some weight but now you’ve been stuck at the same weight for months… It seems like you couldn’t lose a pound more unless you cut off a body part! When you get to that sticky point where your weight loss stalls  for months you’ve hit a  weight loss plateau. At this point  you may have to tweak your diet and exercise to rev things up again. A plateau can be caused by many  factors. Here are the most common:

1.You’re eating for too many calories for your new weight: As the number on the scale goes down, so too must your food intake. Think about this, a smaller car needs less fuel to run than a bigger car therefore a smaller you will need less calories than a bigger you. You’ll need to figure out how many calories your body needs to lose weight here so you don’t over fuel or under fuel your body.

2.You’re eating too little: When you’re running on empty, your brain sends signals to various organs (like your thyroid), telling them to slow down your metabolism to conserve energy. Your body enters starvation mode. The solution is to get in more calories and never go more that 500 calories beyond your Basal Metabolic Rate (BMR) . When you do this your body recalibrates, your metabolism will be restored and  you’ll begin to get lean again. You’ll be amazed at how quickly your body will respond to this strategy.

3.Your workouts have not changed: If your body gets adapted to a workout regimen you will see little to no results. You need to keep challenging your body…Challenge means change! You’ve got to mix things up to gain progressive results …so take up a challenge!

4. You’ve reached your set point: Your “set point’  is the genetically determined weight where your body is most comfortable. To beat your set point you need to reduce calories , add cardio and strength exercises, eat lean protein and lots of green leafy veggies. Start with  our Primal Protocol and try adding muscle to your frame as this  increases your metabolism. In order words the more muscle you have, the less you’re “punished” for eating a little more. Don’t be afraid to lift some weight!

5. You are Skimping on rest and recovery: Building recovery time into any training program is important because this is the time that the body heals from the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. If you skimp on rest and recovery you lose the results of your workouts. Sleep is the most important aspect of recovery. You need to get enough sleep, which is between seven to eight hours for most people and up to ten hours for athletes.  Please let yourself take a break  so that your muscles can recover and reveal  your results!

We encourage you to try these interventions if you are stuck. Certainly one  or more of them will help you get your body back to fat burning mode.  However, keep in mind that the scale is not an excellent determinant of fat loss. When you exercise, your body starts reducing in size as your body  fat is replaced with lean muscles but your weight on the scale may remain the same. When this happens you may think you are not making progress but you are! Kindly look to non-scale victories like the way your clothes fit, your strength, body tone and the way you look because in the end those matter more.

If  you need help losing weight and attaining your healthy body join us by subscribing to Gravity VirtualFitness. Easy meal plans and menus are available here and unlimited real-time support plus live video consultations are available here.

Be Inspired…

GRAVITY