6 Reasons Your Fat Loss Has Stopped - Let's Break The Plateau
I get it. Hitting a plateau in your fat loss journey can be frustrating, especially when you've been committed to a healthy, natural way of eating and living.
Gosh I've hit my fair share over the years... when you feel like you're doing everything right but nothing is changing.
Here are a few things that I know I need to look for when I've hit a plateau... these are honestly the culprits for almost everyone!
While this lifestyle emphasises whole, unprocessed foods and is generally beneficial for health and well-being, some common pitfalls might be hindering your progress. Here's a look at six critical areas you might need to reevaluate.
Sometimes, all it takes is a bit of recalibration in your approach. Let's explore six insightful strategies that blend seriousness to get your fat loss back on track.
So, 6 Reasons Your Fat Loss Has Stopped - Let's Break The Plateau
1. Carbohydrate Creep: A Subtle Saboteur
You love your fruits, and that's fantastic! But, have you noticed those little extra carbs sneaking in? A cookie here, a slice of cake there – it all adds up. Reflect on your carb intake with a critical yet understanding eye. It's about enjoying life's pleasures while keeping your goals in sight.
Even I have to remind myself of this one. During stone fruit season in Central Otago I eat lots of it! Which I love.
But over the holidays when this fruit load gets tossed together with the odd pizza, some artisan breads, ice cream and deep-fried pub food it all adds up.
This can cause blood glucose spikes which not only make you feel yuck but also inhibit fat burning (as we're filling our body with carbohydrates that have to be burnt first).
Get honest with your carb creep and whether or not it might be hindering your progress.
2. The Fine Line with Healthy Fats
Avocados, nuts, and oily fish are the superstars of a nutritious diet. But remember, even stars can overshadow the show if they're too bright. Moderation is your ally here. Relish these fats, but also keep an eye on their quantities. It's about finding that perfect balance.
This is a common one I see amongst clients who LOVE the fact that they can eat fat again.
The problems tend to strike when every slightly decadent fatty food in our programmes takes centre stage.
Although they are all great in moderation, when you add avocado, chorizo, cheeses and nut butter all together in larger quantities than normal, the calorie load adds up!
As well as carbohydrates get honest about your fat intake. Fat is brilliant for us, but for most people on a fat loss mission it works best as a tasty condiment (think chorizo to flavour prawns, a teaspoon of nut butter added to a piece of fruit, or halloumi used to spice up a chicken salad).
3. Re-Energise Your Fitness Routine
Has your exercise regimen slipped off lately? No judgment – it happens! But let's get back into the groove. Whether it's hitting your step count or shaking things up with new workouts, movement is your friend. Rekindle your relationship with fitness, and your body will thank you.
Golly. In the last few years losing my lungs to covid, pregnancy fatigue and work pressures have tested me with this one!
If you have let your fitness slip, the most important thing to do is to get honest with yourself. Note I say be honest, not mean.
Acknowledge it and start to think about what beliefs you're holding that are stopping you from doing more.
4. Mindful Eating Over Emotional Eating
Stress, holidays, and busy schedules can lead us to eat more with our emotions than our stomachs. Recognise this pattern and gently steer yourself towards more mindful eating habits. It’s not about restriction; it’s about making conscious, healthy choices.
This is a biggie for most people in 2024. It is incredibly easy to emotionally eat and not really know you're doing it.
Do you find yourself choosing the most decadent thing on the menu for fear of missing out?
Do you wait to eat until you're alone at night so no one sees you?
Do you find you eat MORE when you're feeling lonely or have no accountability?
All really important questions to ask yourself.
Try breaking an emotional eating habit with a small (2 min) hack. Go outside for a walk, take a cold shower. Do anything you can to change your physical state and your emotional state will often follow.
5. Sleep: Your Secret Weapon
In the quest for fat loss, never underestimate the power of sleep. Poor sleep can play havoc with your hunger hormones, leading to unwanted cravings. Prioritise restful, quality sleep. It's the unsung hero in your health journey.
Sleep is like a magic bullet. A bad nights sleep can cause us to eat up to 20% more the next day.
It's not our fault, we simply have to find more energy from somewhere and food is often the most readily available source!
Get honest and serious with your sleep hygiene.
Remember this 3,2,1 Hack
Finish eating around 3 hours before bed (7pm if you go to bed at 10pm)
Put your phone down or away 2 hours before bed
Get off all technology, take a shower, brush your teeth and read with low light around 1 hour before bed
Sounds like a lot? Nah. Your head (and your waistline will thank you!)
6. Keep Stress in Check
Elevated stress levels can be a major roadblock in your fat loss path. High cortisol levels are linked to storing fat, especially around the midsection. Find your zen – be it through yoga, meditation, or simply enjoying a quiet moment. Lowering stress is not just good for your mind; it's great for your body too.
This is one of the biggest problems I see. People come in to see me and I can tell they are struggling with serious stress.
It's often related to work or even their whole life situation which feels overwhelming and out of control. Work, kids, grandkids, commitments ahhhh.
Building boundaries is going to be your best friend!! But really. Reclaiming your feelings of calm and control is step number one to managing your stress.
Remember, your journey to fat loss is unique and ever-evolving. It's about making thoughtful adjustments, staying committed, and enjoying the process. With these tips in hand, you’re well-equipped to break through that plateau and continue towards your goals with renewed vigour.
Comments