How to Turn Plateau Into Progress

How to Turn Plateau Into Progress: Breakthrough the Weight Loss Plateau with Patience and Perseverance

Plateaus Are Inevitable, But They Don’t Have to be Frustrating

With his wedding just six months away, Born Fitness client Chris, aka Sparta, decided to get serious about fat loss. There’s nothing quite like a deadline to get your butt in gear. Sparta was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him). But, after losing weight initially, Sparta’s progress stalled…and stalled. The scale didn’t budge for almost six weeks.

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The Fun Thing? This Isn’t Unusual

Most people freak out when the scale gets stuck and assume something is broken. Yet, plateaus are part of the process of long-term, sustainable weight loss. Sometimes the scale isn’t moving simply because your body is adjusting to change. Your body needs time to recalibrate to your new lower weight. This is a process known as set point theory.

Don’t Give Up

When the scale is stuck, it can still be frustrating. So Sparta’s story is one of patience and reward. When things don’t keep going your way, don’t quit. As you can see, Sparta reaped the rewards.

Minor Adjustments Led to Major Results

What led to Sparta’s plateau-busting success? Patience, a great plan by Coach Natalie, and a few minor adjustments. Coach Natalie asked Sparta to stop relying on activity trackers and focus on his diet. Let’s dive deeper into that.

Don’t Trust Activity Trackers

Many people use activity trackers to gauge how much they can eat and still be in a deficit. But, activity trackers are notoriously inaccurate. A study published in the Journal of Personalized Medicine found that the numbers given for energy expenditure (calories burned) by a variety of wrist-worn devices were off by 27.4% to 93%.

Fat Loss Occurs When You Consume Fewer Calories Than You Burn

Fat loss occurs when you consume fewer calories than you burn (no matter what diet or workout program you follow). This is hard for many people, but it’s much harder if you’re overeating the calories you think you’re burning during your workouts.

Workouts Are Just a Part of the Equation

Let’s say your FitBit reports that you burned ~650 calories during your workout, and you decided to reward yourself with a 600-calorie meal. After all, you earned it. On the surface, this is fine. But, according to the research above, you likely only burned around 435 calories during the workout, meaning you just overate by 150 calories.

Make a Mental Shift

More importantly, Sparta made a mental shift. With Coach Natalie’s help, he took a step back and leaned into identifying what habits were keeping him stuck. He quickly realized he wasn’t being honest with himself.

Be Honest with Yourself

What I realized was I eat when I get bored, and I’m inherently lazy, so I would always opt for what was easiest. Together, Sparta and his fiancé worked to hold each other accountable. He also limited eating out to once per week and recreated routines from pre-COVID that worked in his new work-from-home reality.

The Results?

"Honestly, it feels good to get my sexy back. I now have more energy, more strength, and I’m quite a bit leaner. In general, my attire is more fitted, which is also more confidence-boosting. And when I walk past a window, I now see someone who looks healthier. And my ass looks better too."

Conclusion

As we’ve seen, plateaus are inevitable, but they don’t have to be frustrating. With patience, a great plan, and a few minor adjustments, you can overcome your plateau and achieve your weight loss goals. Remember, don’t trust activity trackers, and be honest with yourself. Work with a coach, like Coach Natalie, to identify what habits are holding you back and make a plan to overcome them.

FAQs

Q: Why do I plateau on my weight loss journey?
A: Plateaus occur when your body adjusts to change and needs time to recalibrate. Your body may also be adapting to a specific diet or workout routine, which can cause a temporary halt in progress.

Q: How can I overcome my plateau?
A: Overcome your plateau by being patient, making minor adjustments to your diet and workout routine, and focusing on long-term, sustainable weight loss.

Q: What are some common mistakes that lead to plateaus?
A: Common mistakes that lead to plateaus include relying too heavily on activity trackers, not being honest with yourself, and not making consistent progress.