Toggle High
Contrast On
Categories
Body icon
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View Topic
Life icon
Life
GR8NESS isn’t something you do; it’s how you live.
View Topic
Mind icon
Mind
Infuse mindfulness and awareness into everything you do.
View Topic
Self Care icon
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View Topic
Soul icon
Soul
Connect with all of humanity and discover your true self.
View Topic
Body
We celebrate all shapes and sizes because we see nothing but beauty.
View More
Categories
A life in motion is a life well lived. Move. Discover. Grow.
View Topic
True health lies in finding the perfect balance of mind, body, and spirit.
View Topic
Chronic pain can be debilitating. Regain control of your body and mind.
View Topic
Remedies sourced from nature help heal pains, both seen and unseen.
View Topic
Feed your body properly and you’ll nurture more than just the physical.
View Topic
Life
GR8NESS isn’t something you do; it’s how you live.
View More
Categories
Ease the way you move through life with simplicity and intelligence.
View Topic
Strengthening your relationships helps you celebrate who you’ve become.
View Topic
Raising children is the job of a lifetime. And you never get to retire.
View Topic
Our planet is a marvelous gift. Become the change the world needs by helping it heal.
View Topic
They’re an extended part of your family. Care for them the way they deserve.
View Topic
Mind
Infuse mindfulness and awareness into everything you do.
View More
Categories
While you cannot escape the stresses of life, you can find shelter inside yourself.
View Topic
Calming anxiety, easing depression, and discovering peace of mind are within your grasp.
View Topic
Everyday tools, training, and techniques to convince your brain it can be so much more.
View Topic
From mantras for self-love to changing the way you look at wellness.
View Topic
category alt tag
Self Care
Refresh, renew, and reconnect with your inner self to nurture your wellbeing.
View More
Categories
The journey of self-discovery is never-ending. Embrace your journey.
View Topic
Feeling good about your outside impacts how you feel about your inside. Feel beautiful both ways.
View Topic
Soul
Connect with all of humanity and discover your true self.
View More
Categories
Dive into your practice and experience something new every day. Give your mind some space to grow.
View Topic
Feed your mind with powerful positive statements to help you believe in yourself.
View Topic
In a fast-paced world, sometimes the best thing you can do is to breathe.
View Topic
GR8NESS expert Expert Reviewed
man running with headphones listening to wright loss motivation
434 Views
3 Min Read Time
0 Shares

Power Through a Weight Loss Plateau

GR8NESS RATING
0
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS

You’ve probably been on a strict diet for quite some time, changed up your lifestyle and started training more. The weight has been dropping consistently and everything seemed to go according to plan. Now, however, you’ve hit a plateau and the weight won’t continue to go down. What could have possibly gone wrong? Why Did This Happen?

First and foremost – there’s no need to worry. This happens to many people on their weight loss journey and there are many ways with which you can break out of it. When you cut calories, the body burns most of the extra fat and a bit of muscle tissue for energy. Your metabolism slows down and adjusts to the current calorie intake. You’re going to need weight loss motivation. Either switch up your diet or your exercise routine. Getting yourself out of the comfort zone will push your body to do the same thing.

Breaking Through the Plateau – Alter the Calorie Intake

Weighing less means that your body needs fewer calories to keep your body at that weight. Weight loss happens only when our body burns more calories than we feed it. This means that you will need to either reduce your portions or start training more intensely. There are many apps that help you monitor overall calorie intake throughout the day. Start slowly. Reduce the intake by about 200 calories and go even lower if you hit another plateau.

Simple Sugars Are the Bane of Weight Loss

Avoid sweets and sodas at all costs. Fast food contains saturated fats and simple carbohydrates, making them high in calories with low nutritional value. If you have a craving for sweets, eat an apple or two, but don’t overeat.

Hit the Weights

While cardio is deemed crucial for weight loss, strength training is equally (or even more so) important. Even though many claim that more reps are better, it’s how heavy you lift that’s going to determine your continuous weight loss throughout the day. Muscle tissue growth burns more than double the calories than what getting rid of a pound of fat would. If you’re running for example, you’ll only be burning calories until you stop, and your heart rate normalizes. With weight training, your metabolism can be increased for up to 38 hours afterwards. Increase the intensity (use heavier weights) and reduce volume. Aim for somewhere between 6-8 reps per set.

Carbohydrate Cycling

Even though they get a bad reputation, carbs give us the energy needed for our workouts. Carbohydrate cycling implies changing up day-to-day carb intake. You could switch it up on a daily, weekly or monthly basis. Whichever method you choose, your toughest workouts should be on the high carb days. Accordingly, your rest days are those with less carbohydrate intake. This will teach your body to mainly burn unnecessary fat and use carbohydrates to refuel muscle glycogen. If it’s a high carb day, then you should eat as little fat as possible and vice-versa.

Someone else is in the same spot as you are. Don’t let a plateau deter you, but rather look at it as weight loss motivation. Weight loss is not an easy journey, but it surely is a worthwhile one.

GR8NESS RATING
0
gr8 vote
GR8
0
meh vote
MEH
0
pass vote
PASS
Stephany
GR8NESS Writer
Stephany is a GR8NESS Contributing Editor who writes about pet care, CBD, stress, self care, meditation, time management, brain training, and natural remedies with a focus on the science behind it all. She has three dogs, three cats, walks half marathons, and practices yoga and powerlifting. You can often find her training her dogs or experimenting with new flavors in the kitchen.
Learn More
Related Articles
GR8NESS expert Expert Reviewed
Image by Albina Glisic / Shutterstock

Understanding a Healthy Rate of Weight Loss

Concluding that you’d like to lose weight is confusing. You might begin a process of retracing your steps, all the while, feeling eager to take new ones. If you’re serious and strategic about your efforts, you might need a plan for achieving a weight loss goal. This tends to bring...
GR8NESS expert Expert Reviewed

Best Diets for Each Body Type [Infographic]

Wouldn’t it be nice if, in the realm of dieting, there were some straight answers? I mean, we hear a lot about who’s tried what, and what it did for them, but we’re always left wondering: Would it work for me, though? You may be willing to try it, but...
GR8NESS expert Expert Reviewed

Does BMI Really Matter?

Achieving your fittest body is all about being strategic and efficient with your time and efforts. For each person, the perfect instruction on how to achieve their best body varies. With complex and diverse genetic makeups and biological factors, it is not a simple task to develop a fail-proof weight...
The URL has been copied