Breaking Weight Loss Plateaus

If you have been dieting for a while and just can’t seem to lose those last 5-10 lbs it could be time for a change, and probably not in the way you think. #breakingplateaus

If you have been on a low-calorie diet, and are not seeing any type of fat loss, something must change. Instead of decreasing your calories any further, try to increase your calories and start adding nutrients back into your diet.

In general, we all know the importance of switching up our training. We do this to keep challenging our bodies so that it doesn’t adapt. Any personal trainer will challenge you in the gym by adding on more weights, pushing you to go faster, and using different exercises. Changing our training isn’t the only thing we can change. Diet plays a crucial role in how we feel, function, and perform.

When people stay on a low-calorie diet for a long period of time, it can cause them to lose muscle mass, and slow down the metabolism. Our body needs a variety of nutrients to look and feel our best. Whenever work outs begin to suffer, sleep is disrupted, and energy levels are consistently low, these are all signs that the body could benefit from more nutrients.

After doing my last fitness competition, I followed a relatively low carb diet and was staying lean. I knew I would be prepping for another show and would need to bring in a smaller, leaner package. The problem was despite my best efforts, I wasn’t losing any body fat. I was unable to increase my weights in the gym, and my runs had slowed down. I started feeling tired more frequently and relied on caffeine to get me moving.

One of my favorite questions to ask clients is, “how is that working out for you?” If the answer is not so good, it means something needs to change. I decided to start adding in some calories, specifically in the form of carbohydrates. Your body needs a variety of protein, carbs and fats, Protein is the building block of the body and is a super important nutrient. However, protein is not a good energy source. Therefore, our body gets energy from either the fats we eat, or carbohydrates.

For active people increasing carbs could be very beneficial. This is the bodies preferred fuel source and can help fuel workouts. It can take anywhere from 3-4 weeks to start feeling the changes of a new diet. It’s important to allow your body time to adapt to something new, especially if you have eaten one way for a long period of time. What is important is that whole foods, that are minimally processed are what make up the bulk of the diet.

Within a few days of my diet changing, I had more energy, and was able to push myself in the gym. My workouts felt amazing, and I was able to run faster and go longer than what I previously was. The only problem was that when I looked in the mirror, I felt bloated and was holding onto water. My first thought was to switch my diet back, but I remember the importance of giving your body time to adapt.

When increasing carbs, there will be a period that your body holds onto more water. For each gram of carbs we consume, 2-3 grams of water is retained. Over time your body will adapt to the changes made.

When making diet changes, it is important to not pay as much attention to the scale and mirror, at least not at first. Instead, pay attention to other factors such as energy level, improvement in mood, better quality sleep, and progress in the gym. If you notice improvement in these areas stick with it,

With in a month of my new diet, I started noticing that I was getting leaner, while still having energy. If you find yourself stuck in a plateau after a period of low calories, add some nutrients back in. Fuel your body to look and feel your best.