***I got 3 hours of sleep last night, so instead of a blog post, I'm going to give you an article that I got from a very successful nutrition expert and author. Today's post comes courtesy of my friend Mike Roussell from NakedNutritionNetwork.com. If you don't know Mike, you can read about him at my post HERE. But to sum it up, Mike's got a PhD in nutrition from Penn State University, runs a successful nutrition consulting business and is the father of 6-month-old twins.
Mike is......a FitAndBusyDad.***
Busting Through Weight Loss Plateaus
by Mike Roussell
Weight loss plateaus are the bain of every dieter's existence. There is nothing more frustrating than doing everything that you are 'supposed' to do but for whatever reason the weight loss just stops.
Before we get into how you can smash through your weight loss plateau it is important to determine if you have actually plateaued OR perhaps you haven't actually been following your diet and/or training program.
The first step is to do a gut check and make sure your compliance to your program is where it needs to be. If you haven't been 90% compliant then stop reading this article and get back to focusing on doing what you actually said you were going to do.
If you have been sticking to your program but have stopped losing weight then we have a problem.
The human body is all about achieving homeostasis (check out this article in regards to homeostasis and weight loss), so what we need to do is shake things up and get our systems un-homeostatic (not sure if that is a real word). Here are 4 ways that you can disrupt homeostasis and blast through your weight loss plateau. You aren't meant to do all of them instead just pick one at at time.
1. Increase Calories for 7-10 Days
This doesn't mean go off your diet. Instead, increase your calories (no more than 500 calories per day), mainly from carbohydrates to give your system a 'break' from calorie restriction. After the 7-10 day period cut your calories back down and your weight loss will start back up. This strategy works well if you have been dieting for a long time.
2. Crank Up the Intensity
Often times we find ourselves perpetually dieting (see the Lifetime Fat Loss article for a great example) and can just never seem to get those last 10 pounds off. In these situations cranking up the intensity on all fronts (diet and training) for a set amount of time is a great way to blast through a weight loss plateau. With this method we are basically shocking your system out of homeostasis. This is a great situation for Warp Speed Fat Loss (and one of the reason's we developed it.)
3. Change Your Training Program
Sticking to the same training program for too long used to be a very common problem. Now with all the training resources on the Internet, being on a program for too long isn't an issue for many people (but it may be for you). You need to be switching up your program (set, reps, exercises, how many days a week you train, etc) every 4-6 weeks. If you do need a new program we have a large archive of 4 week fat loss workouts and a new one every month in the Faster Fat Loss Zone.
4. Reduce Your Carbs
This tip is the opposite of the first one, but works just as well. Dropping your carbs down to a ketogenic level will strongarm your system into using fat as its primary fuel source. This metabolic fuel switch works best if your carbs aren't too low already (>100g/d). To further enhance the effect of this technique use the induction protocol where you eat 20g/d of carbs or less for 2 weeks.
Weight loss plateaus are frustrating but don't let them discourage you or stop you from reaching your goal. If you have truly reached a plateau pick one of the techniques above and put it into action. When you hit another plateau, pick another one. Continue doing this until you have reached your goal. Remember that for the most part weight loss is not a linear process. Plateaus are a normal physiological occurrence but using the strategies in this article you can beat homeostasis and achieve the body you want.
I'm going to take a nap now.