Personal Trainer's Ultimate Guide: Breaking Through Plateau in Weight Loss
- Vanessa Png
- Dec 28, 2023
- 2 min read
Picture this: You've been training hard and sticking to your calorie deficit, and everything is going extremely well until... it doesn't anymore. Your results seem to have plateaued even though you know you're doing everything right.
You're definitely not alone, because that's the main reason why most of my clients come to me for help! So in this post, I will be sharing the exact blueprint which I use to help my clients overcome their fat loss plateaus and achieve their fitness goals!
Understanding Weight Loss Plateaus
Plateaus in weight loss occur when your progress stalls despite a consistent diet and exercise routine. This is often due to your body needing fewer calories as you lose weight and a phenomenon known as 'metabolic adaptation'. Understanding this is the first step to overcoming the plateau.
Tips to Overcome Plateaus
Overcoming Plateaus: Key Strategies
Take a Diet Break (for long-term calorie deficits): I know this is not what you want to hear, but if you’ve been on a calorie deficit for over 12 weeks, switch to a maintenance phase. This helps reset your metabolism and gives you a much-needed mental break. Use this time to learn how to maintain your new weight, which is a challenge as well!
Reassess Your Nutrition: For those who have yet to hit the 12-week mark, it'll be good to relook at your nutrition again. If you're on a calorie deficit and you're not losing weight, you're not on a calorie deficit. Read that again. Hidden calories in sauces, cooking oils, and snacks can add up (image below). Also, make sure that you're consuming enough protein (1.6 - 2.2g/kg/day) to support the body that you want to build!
The Importance of Sleep and Rest Days: Quality sleep (7-9 hours) is crucial for hormonal balance and fat loss. Additionally, incorporating 2-3 rest days per week aids muscle recovery and prevents overtraining. If you prefer to stay active throughout the week, you can do light activities like walking, stretching or yoga on your rest days.
Look Beyond the Scale: Track progress using an in-body machine to monitor body fat percentage, skeletal muscle percentage, and weight. Also, take body measurements and progress pictures every 12 weeks. Notice changes in how your clothes fit, ease in performing daily tasks, pain levels, and stress management.
I'm Here To Help
A plateau is a natural part of the fat loss journey and a sign to adapt your strategy. With the right approach, you CAN overcome these hurdles! If you're feeling stuck, do reach out for some personalised advice. Together, we can reignite your progress and help you achieve your fitness goals!
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