If you have stopped losing weight, it sounds like you may have hit a plateau. Plateaus can be super frustrating. One month you feel on top of the world, you’ve been losing weight steadily, your skin is clearing up, you’ve been sleeping better, you’ve joined a keto community, you’re meal prepping – and BOOM.
The scale comes to a stand still.
It happens to the best of us, and it is a completely normal part of the process!
When we are in weight loss mode, we are in a calorie deficit. This simply means we are burning or using more calories than we are consuming. During different stages of our journey, we will have to adjust our calorie intake to match our output; and our output will be linked to our current weight because smaller bodies require less energy to function throughout the day. This is how we stay healthy.
So, you’ve hit a plateau, now what?
There are 5 Quick and Easy Fix a Plateau:
Re-calculate your calorie goals and macros. Your smaller body will require less fuel, so ensure you are using accurate weight to calculate your calorie goals and macros. Sometimes just being off by a few pounds can make a difference.
Track absolutely everything. One thing I know that prevented my own personal weight loss goals in the beginning was not paying attention to things I thought held no weight. Things like drinks, a large handful of nuts, not weighing my foods – all of these can quickly add up and prevent the scale from moving.
Ramp up the exercise. Our bodies get used to doing the exact same things every day, and light exercise can become almost meaningless in the weight loss department. All movement is good for your body, and any exercise is good for your mental wellness; but when it comes to building muscle or burning fat – you’ll have to be ok with switching it up every now and again. And remember, weight training will allow your body to burn more fat while it rests, and it keeps your bones strong so it’s a win/win!
Never give up hope. All things are working for your good. One day, you’ll look back on everything you’ve been through and thank God for it
You Got THIS!
Monitor your stress. Stress increases a hormone called Cortisol. Cortisol interrupts your ability to sleep soundly, and it causes your body to hold onto fat. Stress can cause a ton of other health related issues. Learning how to care for yourself is the key to a long, healthier life. You will never regret discovering new ways to reduce stress!
Intermittent fasting. Giving your metabolism a rest and restart with intermittent fasting is often enough to get a kick start on your goals again. Intermittent fasting can boost your metabolism into fat burning mode again. I personally prefer the 8/16 fasting window – 8 hours to fuel my body, 16 hours to allow my metabolism to rest from digesting and burn fat as fuel!
Whether it is one or all of these tips that work for you, a plateau doesn’t have to be a reason to give up. Hitting a plateau just means you were doing the right thing for a while, and now that right thing has to be adjusted!
Good luck!
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
Great ideas. Thanks for sharing!
Love the content and support you provide. This was very helpful!
I have been on a plateau since January 1st. I don’t actually mind it anymore because I am continually losing inches. My belt has gone from the first hole to the 4th hole! And I’ve gone down two pants sizes! Intermittent fasting is always my go-to when stuck! I do 20/4
I do enjoy your pointers! Thank you for sharing.
Thanks for sharing
Yep!
Thank you for this reminder on how to break through and start losing again, I appreciate everything you do for your followers.
Thank you Amy.
Always good to brush up and review helpful things to good.
Thanks good topic
Think I need to intermittent fast. Sounds reasonable. Thanks.
thank you for these tips! it is definitely needed for this journey.
Thank you for the tips!!
Love your tips
Thank you so much for all of your time and encouragement. It’s been tough with COVID and now about to go through a divorce at age 69 and after 50 years of marriage. This really did help me today. Again, thank you!!!
Thank you
Thank you! I have been in a stall and really appreciate this!
Great reminders!
Thank you for all you do. I appreciate you so much.
Love these suggestions. I’ve hit a plateau a few times and doing the intermittent fasting has helped me
Thank you so much for the reminders!
Great blog reminders. Thanks so much for caring enough about us to help us stay on track! Hugs to the Yorkies.
Thank you for sharing. I’m going to try this.
Thanks Amy
Thanks Amy I have gotten comfortable with my workout and need to ramp it up a bit.
Thank you I needed this! I love your blogs and recipes!💗
Thanks for sharing
You are such a God send. Thank you for all your hard work and dedication.
Thanks for the reminder
These were awesome reminders. Thank you for all you do.
Thanks for these great reminders and suggestions.
Thank you for the great tips it is what I needed here . Kinda going thru this right now.
Great information! Thank you
Thank you 😊
Thank you 😊 for your insight
Very helpful thank you
Thank you Amy. It’s easy to get wrapped up in weight loss and forgetting the body needs to adjust periodically.
Thanks
Great tips!
Thanks for sharing, great information.
Thank you for the tips!!
Thank You for sharing!!
You give very good advice!!
Thank you for doing all the research and sharing with us!!
Helpful tips and encouragement! Thank you Amy !
Do you intermittent fast every day or a few days a week?
3-4 days a week ma’am
Amy xo
Great advice. Thank you for all you do!
Thanks so much. I put on 20 pounds during this Covid. Not measuring, eating carbs and night eating. I had lost 211 pounds.
Back on track but the pounds want to stay.
I will reevaluate calorie intake and do you strategies.
Thanks, Amy. I’m actually going through a plateau right now. It’s so frustrating!! I needed this to day; I’m going to step back and re-evaluate to see where adjustments are needed.
Thank you for this great information.
thank you for sharing
Thank for this information. Very helpful.
Thank you. Stress is my issue. 🙁
Thank you! Stress and dealing with MBC is challenging in itself but you make keto easy!
THANK YOU!!!
Thank you