In our earlier blog 6 Reasons you results have hit a Plateau we’ve identified some of the reasons you might be experiencing a plateau.
Let’s talk about the things you can actually DO to break through to the other side! Here’s a list of strategies and actions you can take to restart your results.
Strategies To Smash Your Workout Plateau
1.Start Tracking Your Food
Yes, using a food log can be tedious and it takes time, in the short term. But in the long term, it will give you valuable information that can actually SAVE time by speeding up your results.
You will learn how many calories you are actually taking in vs. how many you think you are eating.
You’ll see a big picture of your food choices, and whether you are eating enough nutrient-dense foods (i.e., rich in vitamins and minerals vs. calories).
It can be a valuable check-in on your portion sizes. Some online food trackers to try: MyFitnessPal, Cronometer, and the Fitbit app.
2.Check Your Activity Level
The daily activity you do outside of your workouts makes a huge contribution (as much as 30%!) toward your overall daily calorie burn. This means sitting vs. lying down, standing vs. sitting, walking vs. parking close to the entrance, doing household tasks vs. watching TV for an hour.
This does more than simply burn calories. It can help keep your body’s fat-burning pump primed! The enzyme lipoprotein lipase (LPL) plays a major role in your body’s ability to burn fat for energy.
But when you’re sedentary, you don’t have as much of it in your system. Moving throughout the day can keep your LPL level up, which means your body is able to burn more fat. Using an activity tracker (like a FitBit or Apple Watch) can help you monitor your daily activity.
3.Eat Enough Protein
When it comes to weight loss, getting enough protein in your diet can be a game-changer. It boosts your body’s metabolism more than either fat or carbs because it requires more energy to digest.
Protein signals your body to release hormones that reduce your appetite and keep you feeling full.
It protects your body from losing muscle mass (and a related dip in your metabolic rate) as you lose weight. A qualified coach can help you develop strategies for adding protein to your meals in a way that works with your lifestyle.
4.Watch Your Alcohol Intake
Here’s the sneaky truth about drinking alcohol: it actually has more of an impact on your body (and your results) than simply the empty calories it contains.
Alcohol lowers your inhibitions, which means you are more likely to 1) overeat or 2) eat foods you normally wouldn’t.
Not only that, but research suggests it affects your body’s ability to burn fat, and it might also lead to an increase in belly fat. The best bet for breaking a plateau: enjoy alcohol sparingly (if at all).
5.Eliminate Sneaky Sugar In Beverages
Sugar has a way of finding itself into your diet – especially via beverages like soda, fruit juices, and flavored coffee and teas.
Make sure you read labels (even of beverages you pick up at a coffee shop).
The problem with sugary beverages is that your brain doesn’t compensate for the calories they contain by making you eat less of other foods. So, not only are you taking in those empty calories, you end up eating more overall.
These are some strategies and actions you can take to smash your workout plateau and revamp your results.
What strategies help you to smash your plateau. Do comment if you wish to add any strategies to this list.
To download our How to Break Through Your Plateau Guide click here.