How to Bust Through a Weight Loss Plateau & Start Making Progress Again
Nothings worse than showing up to workouts week after week.. meal prepping week after week.. and seeing NO progress.
The scale isn’t moving. You’re not seeing progress in the mirror. Your clothes don’t fit any different. You have NOTHING to hold on to.
So naturally, the discouragement & lack of will to continue seeps in. You don’t know how much more you can work out. You already feel like you’re hardly eating.
You have NO CLUE where to go from here.
What if I told you that the answer was to eat MORE food?? Sounds INSANE right? How in the world could eating more, help you drop body fat ?
When Phil & I started working together, he thought he needed to eat bland salads & fruit smoothies just to get in shape. Instead, we got him eating more protein, more carbs & he stripped off 15lbs of body fat & added 4lbs of muscle over 90 days.
Here’s why eating MORE food can be so effective, if you’ve been trying to lose weight for awhile & hit a plateau:
Imagine your body as a finely tuned engine, constantly adapting to the fuel it receives. When you're on a calorie-restricted diet for an extended period, your engine becomes more efficient at burning fewer calories. It's like your car learning to cover more miles with less gas. Sounds good for your fuel efficiency, but not so much for your weight loss goals.
Enter the diet break – the pit stop your body needs to avoid running out of fuel.
Metabolism, Hormones, and the Calorie Equation
Our bodies are pretty savvy. They have a way of adjusting to calorie intake, and when we consistently consume fewer calories, our metabolism downshifts. Hormones like leptin, the satiety hormone, take a nosedive, while ghrelin, the hunger hormone, ramps up. It's a perfect storm that leaves you feeling hungrier and burning fewer calories.
A diet break, then, is like throwing a curveball at this hormonal symphony. By temporarily increasing your calorie intake to maintenance levels, you signal to your body that there's no famine, no need to conserve energy like a hibernating bear.
The "Cheat Day" Confusion: Not Just About Calories
Before you go reaching for the pizza and ice cream, let's clarify – a diet break isn't a free pass to indulge in a junk food buffet. It's about strategically increasing your overall caloric intake with nutrient-dense foods to support your metabolism and hormonal balance.
Think of it like refueling a rocket in mid-flight. You want the right mix of fuels – proteins, fats, and carbohydrates – to keep your engine firing on all cylinders without overloading it with unnecessary junk.
Psychological Benefits: A Mental Pit Stop
The diet break isn't just about your body; it's a mental pit stop too. Dieting can be mentally exhausting, and constantly denying yourself can lead to burnout. A diet break allows you to take a breather, reducing the psychological stress associated with rigid dieting.
Picture it like a cross-country road trip. You're cruising along, taking in the sights, but occasionally, you need to pull over, stretch your legs, and enjoy the journey. A diet break is your chance to enjoy the scenic route without constantly worrying about the destination.
How to Take a Diet Break: Practical Tips
Taking a diet break doesn't mean abandoning all structure. Instead, it's a calculated pause to reset your body and mind. Gradually increase your calorie intake to maintenance levels for 1-2 weeks, focusing on nutrient-dense foods. Monitor your progress, both physically and mentally, and adjust as needed.
In conclusion, the diet break is like hitting the reset button on your weight loss journey. It's a strategic move to outsmart your body's adaptive mechanisms. So, embrace the pit stop, refuel with the right nutrients, and get ready to break through that weight loss plateau.
Merry Christmas if you’re reading this at or around time of release! See you next week.
