Pivot the edge of the needle and watch your results grow
Most people chase the instant gratification method, leading to disappointment in the long run. Let’s get one thing very clear here — results become apparent depending on your efforts, diet, and generics. Some people may see results within a few weeks; others may take months. In my case, results don’t seem to manifest until the 3–6-month period. My body doesn’t want to show me progress before this time. It’s unfortunate, but some of us may need more time than others. Even more disappointing is that some people stop making an effort when the results appear. I don’t want you to make that mistake. On the other hand, if you aren’t seeing a result within the three months, perhaps it’s best to assess — or get a professional to look at your diet and exercise regime, offering another way forward. When we ask for a professional’s help, we fast track our way towards success rather than going around in circles. Here are some excellent solutions to try when you find a plateau is becoming apparent — or you want to shake up your training & diet a bit. Variety can be just what you need to push you towards more of a result-driven outcome.
Four ways to kick start your physique changes when in plateau mode
One: Try intermittent fasting a few times a week, then transition to everyday
This is perhaps my most preferred method of lifestyle eating. It’s restricting the time you eat and intermittently fast to decrease your insulin and trigger human growth hormone- leading to fat loss and muscle gain. It’s by far the best way to lose weight fast. Try it out.
Two: Use HIIT for stubborn fat
This is your best cardio workout for fat loss, especially body fat. Perform this about 2–3 times per week for 20 minutes. It’s intense and will leave you breathless, but worth it!
Three: Eat more low caloric protein sources
Protein is your very best friend when it comes to fat loss. It’s thermogenic, therefore, burns calories to be digested. Eat more eggs, fish, turkey and chicken (high protein and low in calories). Eat more protein-rich veggies whilst adding lentils and various beans if you are vegan. It also promotes satiety, leaving you feeling full for more extended periods, increasing a steady energy flow throughout the day, and eliminating cravings.
Four: Rest days two times per week is a good idea
Too many people exercise daily and wonder why they are so tired, worn out and not getting any results. You can overwork your body, leaving it susceptible to injury and plateauing your fat loss results. Allocate 2–3 rest days per week, but keep up some activity on those days by walking or with yoga. In the rest phases, the body rejuvenates & repairs from the exercise.
Bonus tip — inflammation and stress
These two factors can limit your weight loss potential. Cortisol increases when your body is inflamed or experiencing a stressful event (or perhaps are stressed all the time). These two lead us in making less than ideal decisions when it comes to nutrition and exercise. It also wears you out and compromises the immune system. We tend to attract more colds and flu that way (or worse — inherit someone else’s germs!). Find the source of the inflammation and stress & tackle it before it loses control. If weight loss isn’t enough of a motivator with this one “Think of the enhancement it will make to your quality of life.” No one wants to live life stressed out daily and in pain.
Finding your sweet spot to break a plateau takes some experimentation and time. The most successful one on the list is fasting because it enhances your metabolism and naturally lowers your overall caloric intake. If you are after the quickest resolution — I recommend starting with that one (that’s why I made it number one) and then adding the other options to the mix if things are still relatively slow. What’s your most extensive plateau in weight loss right now?
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