I stepped on the scale and it said the same number it had said for weeks. What in the world was happening? I knew I had reached the dreaded plateau, but overcoming weight loss plateau was something that I (at the time) had no clue where to start to fix it.
Eventually I did overcome that weight loss plateau to make it to where I am today. However, at the time, I had no idea where to start and I was completely lost.
Logging onto Pinterest just gave me confusing information and everything seemed to be a gimmick and NOBODY seemed to know what they were talking about.
NOW THAT I KNOW WHAT I’M TALKING ABOUT AND I’VE GOT THE CERTIFICATES TO PROVE IT, I’VE MADE IT MY MISSION TO TELL WOMEN THE TRUTH.
That there are better ways to lose weight and to reach your fitness goals. That includes not living in extreme calorie deficits as well.
There are many reasons for reaching a plateau and sometimes they are unavoidable. However, one of the biggest things in a weight loss plan is periodizing your diet, your NEAT levels (non-exercise activity thermogenesis), your sleep, and stress levels.
LET’S DIVE IN, SHALL WE?
OVERCOMING WEIGHT LOSS PLATEAU – PERIODIZING YOUR DIET
One thing that I am a HUGE fan of is flexible dieting. That messaging has never changed. The beauty of flexible dieting is that you can flexible diet while trying to lose weight, and then when you’re in maintenance phase.
LET’S DIG DEEPER ON THIS THOUGH…
When we are working to lose weight, we have to be in a calorie deficit to lose weight. It’s a non-negotiable piece of the puzzle.
However, when we have been in a calorie deficit for so long, our body starts to make metabolic adaptions to that level of calories. No, there’s no such thing as a “ruined metabolism”.
OUR BODIES ARE SUPER SMART AND THEY ADAPT TO THE CONDITIONS THEY’RE IN. IT’S THAT SIMPLE.
Quick tip – if you are not counting your calories, and I mean actually measuring and counting, you need to start doing that immediately.
We eat way more calories than we realize, so make sure that you are counting those calories to know exactly where you are.
Okay! Back to topic at hand of periodizing your deficits by showing you an example [this is strictly an example!]:
- Weeks 1-4 be at a 20-25% deficit of your baseline calories (which can be figured here)
- Weeks 5-8 be at a 30% or so deficit
- Week 9 – Return to baseline calories
- Weeks 10-13 be at a 35% deficit
- Week 14 -> Return to baseline calories
- Weeks 15-18 be at a 20-25% deficit
….SEE WHAT I MEAN? PERIODIZING IT.
Now, once you reach your goal weight, you don’t need to be in a calorie deficit anymore, so you will need to work your calories slowly back up.
If you have been in a deficit for months on end and haven’t been at baseline, it’s possible that your metabolism is becoming efficient at that deficit level. Which is why you slowly refeed for awhile.