Doing everything right and STOPPED losing weight? Learn what a weight loss plateau is, how to overcome it, plus what NOT to do.
Let’s keto on!
What is a weight loss plateau?
A weight loss plateau is when you stop losing weight.
You could be eating healthy.
You could be exercising 5 days a week.
You could be eating candy zero times per day.
And still encounter a weight loss plateau.
It's totally normal.
Why do we experience a plateau?
When first starting the keto diet, we tend to drop a lot of water weight fast.
The body also tends to release it's glycogen stores.
Glycogen is excess carbs stored in your excess fat.
i.e. love handles, rolls, bat wings, etc.
You get the just. All those things we are trying to get rid of.
If you depleted your glycogen stores quickly your body could be pulling glycogen from your muscles as well, and since a pound of muscle is metabolically more active than a point of fat it could be slowing down your metabolism.
A slow metabolism leads to a slow down in weightless.
A few other reasons for a weight loss plateau include:
Too many cheat meals or cheat days
Workouts are too easy - you're not burning enough calories
You're losing weight and not building muscle
The body doesn't know the difference between a quick drop in weight loss vs. famine, so it's trying to reserve the fat it has left to reach stability and survive.
“The body doesn't know the difference between a quick drop in weight loss vs. famine, so it's trying to reserve the fat it has left to reach stability and survive.”
How do we overcome a weight loss plateau with the keto diet?
When you hit a plateau you have to keep in mind that something is not working.
You may be eating too much, not exercising enough, or a combination of both.
As you lose weight, you should be adjusting your diet to your current lifestyle and future goals.
Here's a great example of a weight loss plateau
All those years ago when I first started keto I was focused on losing weight, so I focused on what I ate.
I cut down on my sugar intake, everything I drank, my snacks, and carbs.
I up'd my healthy fats, proteins, and veggies.
After I lost 20 pounds I started plateauing.
I reevaluated my current lifestyle, chose new goals (to gain muscle is my current one), and readjusted.
Before you can get out of your weight loss plateau, you have to know how you got stuck in the first place.
Lets begin by evaluating.
Ask yourself these simple questions to overcome a weight loss plateau
1. Have I changed anything in my diet/exercise regiment?
If you've been sneaking in snacks into your daily life your problem may start and end there.
If you haven't been exercising like you normally do, but are still eating as normal you'll experience a plateau.
2. What am I eating?
Are you eating enough foods with natural fibers?
Raw fruits and vegetables hold plenty of nutrients, fibers, and vitamins.
Make sure your diet regularly includes these.
As much as possible choose fresh foods over pre-packaged items. That goes for everything you eat.
Make sure you go to easyketomenus.com/starting-keto to get your complete keto food guide
3. Have I readjusted my macros and calories to fit my new weight or lifestyle?
For every 10% of body fat you lose you need about 20% fewer calories to keep losing weight.
You can also build muscle to keep a higher level of metabolism without having to cut down so much on cutting calories.
Look at your macros and recalculate them to make sure you're eating the right balance for your current weight loss goals and lifestyle.
“If you've been experiencing several unusual problems along with your plateau, try to get a better nights sleep.”
4. Are my current exercises too easy?
You know that happy yet exhausted feeling you get after a good workout? Are you still getting that or are you just breezing right through each workout?
If you are breezing right through. Consider uping your intensity, weights, length of workout, or your exercise focus.
Keep in mind, you weigh less now so your body isn't having to work as hard.
Surprise your body.
I like to rotate the muscle zones I focus on throughout the week. I also lift weights, do HIIT, go for walks, and do physical activities with my family like body boarding, soccer, golf, snow boarding, hikes, etc.
Giving yourself a diverse workout routine helps with staying on track instead of following some boring at home workout video - everyday.
5. Have I been sleeping well?
Okay, I know this one may sound a bit far out, but it has been proven that continuously experiencing a bad nights sleep could directly contribute to a weight loss plateau, among other health related problems.
If you've been experiencing several unusual problems along with your plateau, try to get a better nights sleep.
6. Have I been really stressed out?
Being constantly stressed creates prolonged elevated cortisol levels. Which can lead to a weight loss plateau.
If you identify with bad sleep quality and/or overly stressed I implore you - listen to episode 002 of the "Easy Keto Podcast", where I talk about detoxing your mind. Lots of my tips are perfect for increasing your quality of sleep and decreasing stress.
If you're going blank, keep a journal for at least 3 days to a week.
Write down how you slept, your stress levels, along with your eating, drink, and exercising habits. Keep doing everything the same as you are.
Doing this could help you to take an objective step back and really see what it is that you're doing. Be honest or you'll only be cheating yourself. Then make the proper adjustments.
If you need help identifying and mapping out your health goals for the year, I'm going to link my "Family Success Bundle"
This free bundle includes a one year goal planning workbook broken down into 90 easy days and a 5-day meal plan so you can focus on your goals and not stress out about meal time.
“Before you can get out of your weight loss plateau, you have to know how you got stuck in the first place.”
What NOT to do when experiencing a weight loss plateau?
1. Don't lose hope
When you hit a plateau and aren't losing weight or gaining muscle sometimes we feel discouraged and lose hope - don't do that! It might take some adjustments, but you'll get there!
2. Don't binge eat
Don't be discouraged and then binge eat because you're emotional. This short term relief will lead you feeling worse after your binge is done.
3. Don't obese over the scale
Too often people put too much emphasis on what the scale says. A good number makes their day and a bad number breaks their entire day. Stop that. Seriously. Stop it right now.
If your in a weight loss plateau it could take up to a month or more to get out of it healthily.
If you're taking the time to keep a journal, if you're reflecting on the questions. It takes some time, but helps you to identify the root of your problem and make the right adjustments, not unhealthy lose weight quick schemes.
My motto is always evaluate then adjust. 100% of the time.
We're not looking for fast weight loss, we're looking for permanent weight loss.
“We're not looking for fast weight loss, we're looking for permanent weight loss.”
In this post, you'll hear:
- What a weight loss plateau is
- Why we experience a weight loss plateau
- Ask yourself these 6 questions to overcome your stall in weight loss
- DON'T do these 4 things
- This program has been created for real people who want to eat real food that tastes great and melts fat fast.