Speaking as someone who bounced between the same 6lbs for 1 solid year, I have just a little bit of experience when it comes to plateau’s. Back in 2004, I was doing WW and having great success. I had lost nearly 50lbs and then my body just stopped. The scale refused to budge. I would lose 2lbs, gain 1lb, lose 1lb, gain 2lbs and so it went for 12 solid months. I was frustrated. I still had 50 more pounds to lose. I wasn’t about to give up, but at the same time, I was completely stuck and running out of patience and ideas.
I started doing research and asking questions in online groups. I stumbled across The Wendie Plan. A lady named Wendie was doing WW and hit a plateau. After much frustration, she switched things up and she started losing weight again. And losing consistently.
The good news is, you don’t have to do WW to use the principle of the Wendie Plan. The basic principle can be applied to any eating plan. Back in January, I started Intermittent Fasting and I incorporated a modified form of the Wendie Plan. There are also several other things that you can do to shake things up and get your body losing again.
what is metabolism?
Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.
Basically, it is the process by which your body converts what you eat and drink into energy.
what is a plateau?
According to Mayo Clinic, as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau. You stop losing weight.
can you break through a plateau?
Yes! Basically, it boils down to keeping your body guessing. Switching things up. If you eat the same foods, the same number of calories, do the same exercises etc. day after day after day, not only will you get bored, your body will too. It will acclimate to your routine and if you are trying to lose weight, chances are, it will stop eventually. When you switch things up, you will bust the plateau and start losing again.
5 ways to break a weight loss plateau
- Have high/low calories days throughout the week
This is the crux of the Wendie Plan. Change your calories and the foods you eat throughout the week. If you are following WW, click the Wendie Plan link and use the calculator for guidance. If you are not doing WW, an example of using the Wendie Plan idea would be to have high and low calorie days during the week. If you are following a 1800 daily diet it would look something like this: Sunday- 1800 Monday- 1800 Tuesday- 2100 Wednesday- 1500 Thursday- 1800 Friday- 1400 Saturday- 2000
- Change exercise routine
To help you break through a plateau, you need to move your body in new, challenging ways. This may involve increasing your workout’s intensity or trying something completely different.
If you are an avid walker, try incorporating interval training. Boost your workout for 2-3 minutes every 10 minutes by jogging. If you are a swimmer, sprint 1 lap for every 4 you swim.
You may need to try something completely different. If you do Yoga every day, try taking a weekly Zumba class to shake things up. If you walk the same 2 mile loop every day, go somewhere different. Even small hills can change the intensity of your activity.
No matter how you decide to challenge yourself, be sure to set realistic expectations and give yourself time to rest. As a general rule, try to exercise for 30 minutes 5 days a week. As you get better at a new workout routine, gradually increase duration and intensity or try something completely new — whatever it takes to keep your body guessing.
- Prioritize Sleep & Stress Management
You may have heard of “stress eating”, but did you know that tiredness can also lead to overeating and making unhealthy food choices?
Experts recommend getting 7-9 hours of sleep per night for optimal health. If you have hit a plateau and you regularly get less than 7 hours of sleep per night, adjust your schedule to get more sleep.
If you are constantly stressed, there are many natural ways to address it. This blogpost will help guide you. This one also offers ways for you to destress at the end of the day. Once you have your stress under control and you adjust your routine to get at least 7 hours of sleep each night, you will be well on your way to busting through the dreaded weight loss plateau.
- Balance Hormones
When hormones such as insulin, cortisol, thyroid hormones, estrogen, testosterone and others are out of whack, it can stall your weight loss and in some cases, you may even begin to gain weight. If you suspect that hormones might be to blame, there are natural ways to address it.
Clary Calm Essential oil: ClaryCalm is a proprietary blend of essential oils that provides a soothing and calming effect during a woman’s menstrual cycle. A topical blend of Clary Sage, Lavender, Bergamot, Roman Chamomile, Cedarwood, Ylang Ylang, Geranium, Fennel, Carrot Seed, Palmarosa, and Vitex, ClaryCalm provides a cooling effect to the skin and help balance emotions.
Avoid Sugars & Refined Carbs: Sugar and refined carbs have been linked to a number of health problems. Avoiding or minimizing these foods may be instrumental in optimizing hormone function and avoiding obesity, diabetes and other diseases.
Phytoestrogen: A balance of normal hormone levels will influence a woman’s good health and emotional well-being from her early teens to her transition through menopause. doTERRA Women Phytoestrogen Essential Complex is a blend of standardized plant phytoestrogens that support hormone balance gently and naturally. It also includes concentrated flax seed lignans to promote healthy metabolism. Eating right, exercising, and balancing hormone levels can help reduce uncomfortable issues associated with PMS and the transition through menopause, and will provide additional support for healthy bones, heart, breast tissue, and other body structures and function as a woman ages.
Drink Green Tea: Green tea is one of the healthiest beverages around. In addition to metabolism-boosting caffeine, it contains an antioxidant known as epigallocatechin gallate (EGCG), which has been credited with several health benefits, including, lowering insulin levels. Research suggests drinking 1-3 cups per day.
- Take a Break
Sometimes, breaking a plateau is as simple as taking a break. Stop obsessing over calories or points or going to the gym for a few days. Relax, have a glass of wine, eat a cheeseburger and start again in a few days, a week, however long you think you need. It might be just the shake up that your body needs to start working for you again.
If you hit a plateau don’t give up! There are things that you can try to get going again. I speak from personal experience as someone who finally busted my 12 month plateau and went on to lose over 60 more pounds. Unfortunately, I gained some of it back after having two children and I’m working on trying to lose it again now. I’ve done it once and I know I can do it again. And if I can do it, anyone can!!
