plateau's & brick walls

Thursday, December 29, 2016
Plateau's are extremely common when you are trying to cut weight, because your body is so amazing at adapting! Before you decide that you've hit a brick wall and  that what you were doing isn't working anymore, I'd fist tell you to think back really hard on the past two weeks. 

-Did you honestly log every single thing that you ate? Or did you forget that you had that cup of ice cream that your husband brought you in bed after you had already completed your log for the day? Did you snack on things here and there through the day and not log them? Were you 100% on your diet plan? Did you drink your water daily? Many times we (because myself included!) think that we've hit a plateau because we didn't see a loss this week, when really there was no loss because I was not 100% on my plan and slacked off a bit here and there. 

-Did you cut back on your exercising? Your customized macros are based around the amount and intensity of your workouts. If you have macros set for you working out an hour a day, 6 days a week and then you cut that back to 30 minutes a day, 3-4 times a week, that can effect your loss. Go back to to what you were doing when you started your numbers OR have your macros re-done for you using your new workout routine, because your TDEE will now be a bit different. 

If indeed you have been 100% with your macros and food, and you have not decreased your exercise amount and are not seeing a change, you have options! Get in touch with your macros coach/nutrition coach, I would do one of the following depending on your situation: 

1. Increase your fats (by a lot!) and decrease your carbs. Some people respond better to high fat diets- I have found this true for myself. 

2. Add in a few days of HIIT training to your schedule and decrease your carbs slightly. 

3. Carb cycle. 

4. Move onto your next set of cutting/losing macro numbers. 

Whatever you do, do not give up! So many people get on the scale and don't see movement. They automatically feel defeated and give up all together. DON'T! You just need a tweak in your plan and a little adjusting to get you going again! 

Do not resort to low calorie dieting! Will you see results? Sure! Like I said above, you will just need a little change and you will see results. But low calorie dieting is going to ruin your metabolism (I'm a prime example of this) as well as...why be miserable and hungry? Why eat only 1100 calories a day for a pound a week, when you can lose a pound a week eating 1500 and 1600 calories? And one of the biggest things that I ask my clients: So you dropped to 1100-1200 calories because you stalled. What happens when you stall at 1100-1200? What do you do then? Cut to 1000? And when you stall at 1000, what then? Hiring someone to help you figure out a plan is your best option! 

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