{"id":9004111223101547,"date":"2022-06-01T12:00:00","date_gmt":"2022-06-01T12:00:00","guid":{"rendered":"https:\/\/staging.healthcoachinstitute.com\/?p=716"},"modified":"2022-06-01T15:57:08","modified_gmt":"2022-06-01T15:57:08","slug":"3-tricks-to-bust-through-that-weight-loss-plateau","status":"publish","type":"post","link":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/3-tricks-to-bust-through-that-weight-loss-plateau\/","title":{"rendered":"3 Tricks to Bust Through That Weight-Loss Plateau"},"content":{"rendered":"\n

Congratulations! You\u2019ve lost some weight\u2014or a lot of weight\u2014but try as you might you can\u2019t seem to ditch those last few pounds. If your old strategies just aren\u2019t working anymore, you may have entered into a weight-loss plateau<\/a>.\u00a0<\/p>\n\n\n\n

A weight-loss plateau happens when you\u2019ve reached your body\u2019s healthy normal weight (this is called your \u201cset-point weight\u201d), but not necessarily your goal weight. If you remain in a caloric deficit your body begins to think it\u2019s starving and tries to store more fat\u2014while at the same time you\u2019re trying to lose it. <\/p>\n\n\n\n

Another factor that contributes to a weight-loss plateau is your fitness level: the more in shape you become, the less calories you burn during workouts because you\u2019re exerting less effort.<\/p>\n\n\n\n

Does any of this resonate? Then check out these three simple strategies to overcome your weight-loss plateau. <\/p>\n\n\n\n

3 Ways to Break a Weight-Loss Plateau<\/h2>\n\n\n\n

1. Try a New Form of Exercise<\/h3>\n\n\n\n

If you do the same workout every day, no matter how difficult, your body will eventually get used to it and it will become less challenging. This is known as adaptive resistance. Not only does adaptive resistance lessen the results of your workout, but engaging in the same repetitive movements may lead to injury (which will really slow down your weight loss!). <\/p>\n\n\n\n

If you\u2019re always doing heavy lifting, try switching it up with some high intensity cardio. If you love running, try swimming a couple days a week instead. By creating change and variety in your workouts you\u2019ll confuse the body, resulting in more calories burned and the stimulation of new muscles. Plus, it\u2019ll help keep you from getting bored. <\/p>\n\n\n\n

2. Track Your Calorie Deficit<\/h3>\n\n\n\n

While weight loss is often associated with a calorie deficit, it\u2019s important to fuel your body appropriately in order to effectively lose fat and build muscle. If you\u2019re eating way less calories than you\u2019re burning, you\u2019ll begin to feel tired, hungry and cranky. Your metabolism will also slow down, rendering your workouts much less effective<\/a>. Try using a calorie tracking app to get a general feel for how much you\u2019re eating in a day. Better yet, pair it with a fitness tracker for more specific info on the calories you\u2019re expending during workouts. You might need to be eating more than you think!<\/p>\n\n\n\n

3. Take Enough Rest Days<\/h3>\n\n\n\n

Once you start seeing results from all of your hard work, it can be tempting to want to hit the gym every day. But incorporating rest days into your routine is essential to getting the biggest benefits out of your workout. Time off from exercise allows the tissues of your muscles to repair and their glycogen levels to restore. This helps make them stronger for the next workout and is a key to avoiding injury.<\/p>\n\n\n\n

According to the American Council on Exercise (ACE), if a person begins to experience reduced beneficial effects from their workout\u2014such as a decreased rate of fat loss or muscle gain, and an increase in muscle soreness and fatigue\u2014it may be a sign that rest days are needed. <\/p>\n\n\n\n

The amount of rest days you\u2019ll need depends on the type of workouts you\u2019re doing. When it comes to strength training, one study on muscular endurance recovery<\/a> found that it took up to three days for full muscle recovery.\u00a0<\/p>\n\n\n\n

How Long Does a Weight-Loss Plateau Last?<\/h2>\n\n\n\n

It is possible to get out of a weight-loss plateau without changing up your diet or exercise drastically. According to this 2010 study on set points that regulate human body weight<\/a>, losing weight slowly and gradually may allow a person to adjust their set-point weight over time. Generally speaking, one can expect a weight-loss plateau to last between three to four months. During this time, your body is adapting to its new size and new set point which will allow for future weight loss.\u00a0<\/p>\n\n\n\n

Become a Health & Life Coach<\/h2>\n\n\n\n

Are you interested in learning more about mental and holistic health? Join HCI\u2019s Become a Health & Life Coach program<\/a> to learn about health, wellness, diet and nutrition. For those looking to make a career shift, you can begin coaching in as little as six months. If you\u2019re already a coach and want to advance your skills, check out HCI\u2019s Coach Mastery program<\/a>. Feel free to get in touch with one of our clarity coaches directly by calling 1-800-303-2399<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Feel like your weight loss is suddenly grinding to a halt? You may be experiencing a weight-loss plateau. Here\u2019s how to get out of it. <\/p>\n","protected":false},"author":1,"featured_media":9004111223109289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[164],"tags":[74,79],"class_list":["post-9004111223101547","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-nutrition-2__trashed","tag-press-2__trashed"],"yoast_head":"\n3 Tricks to Bust Through That Weight-Loss Plateau<\/title>\n<meta name=\"description\" content=\"A weight-loss plateau occurs when your body reaches its healthy weight before you reach your goal weight. 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You\u2019ve lost some weight\u2014or a lot of weight\u2014but try as you might you can\u2019t seem to ditch those last few pounds. If your old strategies just aren\u2019t working anymore, <a href=\"https:\/\/nutritiouslife.com\/stress-less\/hard-lose-last-pounds\/\" target=\"_blank\" rel=\"noreferrer noopener\">you may have entered into a weight-loss plateau<\/a>.\u00a0<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A weight-loss plateau happens when you\u2019ve reached your body\u2019s healthy normal weight (this is called your \u201cset-point weight\u201d), but not necessarily your goal weight. If you remain in a caloric deficit your body begins to think it\u2019s starving and tries to store more fat\u2014while at the same time you\u2019re trying to lose it. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another factor that contributes to a weight-loss plateau is your fitness level: the more in shape you become, the less calories you burn during workouts because you\u2019re exerting less effort.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Does any of this resonate? Then check out these three simple strategies to overcome your weight-loss plateau. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-3-ways-to-break-a-weight-loss-plateau\">3 Ways to Break a Weight-Loss Plateau<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-1-try-a-new-form-of-exercise\">1. Try a New Form of Exercise<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you do the same workout every day, no matter how difficult, your body will eventually get used to it and it will become less challenging. This is known as adaptive resistance. Not only does adaptive resistance lessen the results of your workout, but engaging in the same repetitive movements may lead to injury (which will really slow down your weight loss!). <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you\u2019re always doing heavy lifting, try switching it up with some high intensity cardio. If you love running, try swimming a couple days a week instead. By creating change and variety in your workouts you\u2019ll confuse the body, resulting in more calories burned and the stimulation of new muscles. Plus, it\u2019ll help keep you from getting bored. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-2-track-your-calorie-deficit\">2. Track Your Calorie Deficit<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>While weight loss is often associated with a calorie deficit, it\u2019s important to fuel your body appropriately in order to effectively lose fat and build muscle. If you\u2019re eating way less calories than you\u2019re burning, you\u2019ll begin to feel tired, hungry and cranky. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3673773\/\" target=\"_blank\" rel=\"noreferrer noopener\">Your metabolism will also slow down, rendering your workouts much less effective<\/a>. Try using a calorie tracking app to get a general feel for how much you\u2019re eating in a day. Better yet, pair it with a fitness tracker for more specific info on the calories you\u2019re expending during workouts. You might need to be eating more than you think!<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"h-3-take-enough-rest-days\">3. Take Enough Rest Days<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Once you start seeing results from all of your hard work, it can be tempting to want to hit the gym every day. But incorporating rest days into your routine is essential to getting the biggest benefits out of your workout. Time off from exercise allows the tissues of your muscles to repair and their glycogen levels to restore. This helps make them stronger for the next workout and is a key to avoiding injury.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>According to the American Council on Exercise (ACE), if a person begins to experience reduced beneficial effects from their workout\u2014such as a decreased rate of fat loss or muscle gain, and an increase in muscle soreness and fatigue\u2014it may be a sign that rest days are needed. <\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The amount of rest days you\u2019ll need depends on the type of workouts you\u2019re doing. When it comes to strength training, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\" target=\"_blank\" rel=\"noreferrer noopener\">one study on muscular endurance recovery<\/a> found that it took up to three days for full muscle recovery.\u00a0<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-how-long-does-a-weight-loss-plateau-last\">How Long Does a Weight-Loss Plateau Last?<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It is possible to get out of a weight-loss plateau without changing up your diet or exercise drastically. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2990627\/\" target=\"_blank\" rel=\"noreferrer noopener\">According to this 2010 study on set points that regulate human body weight<\/a>, losing weight slowly and gradually may allow a person to adjust their set-point weight over time. Generally speaking, one can expect a weight-loss plateau to last between three to four months. During this time, your body is adapting to its new size and new set point which will allow for future weight loss.\u00a0<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"h-become-a-health-life-coach\">Become a Health & Life Coach<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Are you interested in learning more about mental and holistic health? Join HCI\u2019s <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/health-coach\/\" target=\"_blank\" rel=\"noreferrer noopener\">Become a Health & Life Coach program<\/a> to learn about health, wellness, diet and nutrition. For those looking to make a career shift, you can begin coaching in as little as six months. If you\u2019re already a coach and want to advance your skills, check out <a href=\"https:\/\/www.healthcoachinstitute.com\/programs\/coach-mastery\/\" target=\"_blank\" rel=\"noreferrer noopener\">HCI\u2019s Coach Mastery program<\/a>. Feel free to get in touch with one of our clarity coaches directly by calling <a href=\"tel:+18003032399\" target=\"_blank\" rel=\"noreferrer noopener\">1-800-303-2399<\/a>.<\/p>\n<!-- \/wp:paragraph -->","_links":{"self":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101547","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/comments?post=9004111223101547"}],"version-history":[{"count":3,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101547\/revisions"}],"predecessor-version":[{"id":9004111223109291,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/posts\/9004111223101547\/revisions\/9004111223109291"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media\/9004111223109289"}],"wp:attachment":[{"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/media?parent=9004111223101547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/categories?post=9004111223101547"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.php85.healthcoachinstitute.com\/articles\/index.php\/wp-json\/wp\/v2\/tags?post=9004111223101547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}