Get Unstuck, And Discover How To Lose The Last 10 Stubborn Pounds.
Break your Weight Loss Plateau and finally Reach Your Goals!
Are you feeling frustrated with those last few pounds – you know those stubborn ones on your hips and thighs that just do NOT want to budge no matter how much you exercise or eat right?
Well many women are.
Especially those who have been following a program that did initially bring results. But right before you get to your goal weight or ideal size, its like your body decides to fight you.
During a coaching call I had this morning, I actually helped troubleshoot why this may be happening with Fit Yummy Mummy Kathy who is now 75% closer to her goal.
Kathy has gone from a size 12 to a size 6 in a matter of months…although she was excited to share she has *never* been a size 6 in her LIFE…she still wasn’t quite where she wanted to be – and has been at a plateau for the past 4 weeks!
To help ease her frustration, we went through a list of plateau busting strategies
Take Note
If you have not been following a well rounded exercise program nor making an effort to eat supportively with consistency – then you have not reached a plateau…you simply need to follow your fat loss plan.
Top 5 Tips to Overcome a Plateau
1~Change Up Your Scheduled Routine
Take a second look at your workout schedule. How long have you been following the same routine week in and week out? Kathy is going to try switching from 6 days a week to 3 days a week with her Fit Yummy Mummy workout plan. This will allow her to perform her resistance training workout and interval workout back to back in the same session – creating a brand new challenge.
2~Push Through Your Comfort Zone
If your workout routine has become doable and comfortable – a common sign is that you can hold a conversation while you are doing it…this is a sign you are not keeping yourself challenged enough to elicit the changes you desire.
Time to increase the weights, decrease the time between moves and really Work.
3~Do The Opposite of What You Are Doing
If you have been following a dumbbell-based workout switch it up and try all body weight moves, bands, medicine balls and even barbells. Even though you may be great at the DB chest press it is a whole new challenge when you are on the ground performing push ups.
4~Eat More
As women we are notorious for NOT eating.
Sure, it is a quick way to lose weight – initially ….however, not eating enough calories can hinder your results.
Yes, not eating enough can negatively impact your metabolism…however, you will see weight loss. The problem arises when you KEEP eating less calories – yes, your body can begin to store some of those calories away as fat for you go into starvation mode -
BUT….you will be unable to keep eating such LOW calories.
You will begin to Hate having no energy and you will begin to experience extreme cravings and hunger. This will lead you to Eat….and eat more than what you had been accustomed to eating, this in turn leads to increased calorie intake – which leads to stalled results or weight gain.
It is a cycle and one that can be remedied by consistently taking in the “right” amount of calories….giving your body a chance to get off the roller coaster and your metabolism a chance to adjust to a healthier way of eating.
5~What Are You Eating, Are You Sure?
Best way to nip this one in the bud…keep a log and see.
To break a weight loss plateau you will find it easier when you are eating a quality protein and produce -fruits and veggies- at every meal – and this means every 3 to 4 hours.
Many of the Fit Yummy Mummy’s found they were able to break a plateau by simply increasing the amount of protein they were eating (quick way to get an average intake of protein is to multiply your body weight by .8) cutting back the complex carbs and increasing their intake of produce.
Simple changes for BIG plateau busting Results!
The final question that always arises after a troubleshooting session such as this…is How Long?
How long will it take for me to see results once I make these changes?
This is a great question and after the time you have invested to get where you are today…you are just super anxious to see the last few pounds drop off even faster!
Unfortunately, our bodies are not designed to work like magic.
There is a science behind every action that takes place within. As you make adjustments to your fat loss approach, trying out these plateau busting strategies….in a matter of 2 to 4 weeks you will notice some significant changes to the shape of your body.
My Advice
Stay off the scale!
As you increase metabolism boosting muscle the numbers may not change like you want them to….yet – You are Shrinking!
You are losing inches!
You are looking toned!
You feel amazing!
You are reaching your goals!!!
Who cares what the scale says!
As I asked Kathy this morning….
Do you want to Weigh Less or Take Up Less Space?
Choice is yours!
Give these plateau busting strategies a try and make sure you post a comment about what you think about this article on how to lose the last 10 stubborn 1o pounds.
Have fun!!!
~ Holly
Author FitYummyMummy.com
The complete 16 Week Fat Loss System for Busy Moms
No related posts.
Related posts brought to you by Yet Another Related Posts Plugin.
WOW Holly, THANKS! I just took notes on all of those pieces of advice and added my sheet of notes to the troubleshooting guide you laid out for us in the FYM handbook! Every time I see more information to supplement what’s in the handbook, I take notes and stick it in there (already added some great body weight interval ideas!). Soon my handbook will be filled with little notes!
Looking over your suggestions, I realized that in trying to bust through my own plateau, I stumbled upon 1, 2, 3, and 5 by myself – I changed from 6 days per week to 3 days per week, I’ve moved on in my exercises to Beginner level (second time around for me) and concentrated on making more deliberate movements and really mastering a weight/rep combo before moving up, rather than trying to increase weights and reps as fast as I can… I’ve changed up my interval routine again, and I’ve drastically changed what I’m eating. I’ve eliminated all grains, dairy, soy, and sugar (I eat whey protein and raw honey in my post-workout smoothies, and have honey in my PIs). So this had the effect of reducing complex carbs and increasing produce (especially fruit).
Looking forward to seeing the amazing progress all the FYMs make in the next month!
After experiencing my own 4 week plateau recently, I was able to get advice from the Fit Yummy Mummy community and now I am moving down the scale and removing the inches again!
Thank you Holly, for being there for me and creating this wonderful community! I wouldn’t be as successful as I am without everyone’s support, advice and encouragement!
~Sally
Holly, what do you know or what is your opinion about the now-popular colon cleansers for dropping a few pounds and helping to lose the tummy pouf?
Kaari,
The colon cleanses I have come across are quick fix scams.
The only true way to lose fat is to eat right and exercise.
In fact when you stop eating processed foods and instead fill your body with fresh produce – your body naturally goes through a cleanse. I am proud to say I have never wasted my money on these products.
Hi Holly
Thanks so much for those tips. I have been stuck on 62kg now for ages, trying to come down to 57kg. I think my biggest mistake is doing the same exercises over and over again. Thanks for the tip.
This is great advice Holly. Thanks a bunch I definitely took notes and will apply them to my life. I’ve been struggling since last year, I did lose weight and inches but then slowed down in my lifestyle and it all came back. I want to see it go reverse and can’t wait!