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How to break out of a weight loss plateau FAST!

How to break out of a weight loss plateau FAST!

Q- What should I do when I reach a plateau and my weight loss slows down or completely stops? Should I just carry on as normal or should I change my workout and diet?

As always, a very good question. The first thing that you must realize is that the main reason you hit a plateau ( and there can be many others) is that your body has adapted to the current force/strain/load that is being put on it and so it doesn’t feel the need to change anymore so CHANGE  is definitely needed. I teach my clients 5 essential keys to success.

  • Consistency
  • Intensity
  • Nutrition
  • Variety
  • Rest

So when you hit that plateau look at the 5 areas in the list above. Then ask yourself these questions:

  1. When did I last change my workout program?
  2. Am I increasing the intensity of my workout with every session?
  3. Do I still eat the same amount of food (calories) I used to when I started my weight loss program or have I adapted it every 2 to 3 weeks? Remember as you lose weight you also need to adjust your calorie intake.
  4. Do I actually go to the gym enough to realistically expect the results I am hoping for?
  5. And do I take a break every now and then and give my body time to rest and grow!? For many, overtraining can also be a possible cause for hitting a plateau.

So as you can see, there can be many reasons for hitting a plateau and when you do you really need to look at the whole picture, from your workout plan to eating plan.

The best thing about all of this is that there will always be a way to get past your plateau and in reality if you keep track of your results and progress you can almost see when your results are not as good as they should be anymore or when they’re slowing down and you can make changes before a plateau every really become a reality!

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Comments

  1. pharmacy technician
    June 5, 2010
    4:12 am

    Wow this is a great resource.. I’m enjoying it.. good article

  2. Nibin
    June 5, 2010
    4:43 pm

    You’ve told that ‘as you as you lose weight you also need to adjust your calorie intake’

    By this sentence did you mean to increase or decrease calorie intake?

  3. peter
    June 6, 2010
    8:21 pm

    Increase if you want to add weight or you are building muscle but mostly decrease as you get leaner and your weight starts to drop.

  4. pharmacy technician certification
    June 11, 2010
    9:39 am

    Terrific work! This is the type of information that should be shared around the web. Shame on the search engines for not positioning this post higher!

  5. Body Guy
    June 14, 2010
    10:06 am

    hmmm, now where are my dumbels

  6. Sam0416
    July 20, 2010
    3:54 am

    Hi Peter,
    My main goal is reduce my waight. I am over waight about 10 -15kg’s. And I am doing a home workout. Could you pls give me some details about sets & reps. Because i think its depends on our goal. Wether you want to burn fat or building muscel. I am bit confused about this. I do push ups, ab workouts, dumbels. When i start building muscels, will it affect the weight loss?
    Cheers

  7. peter
    July 21, 2010
    3:25 pm

    Hi Sam, you find an article I wrote on Reps and Sets here: http://www.sixpackfactory.com/rep-range-set-range-all-you-need-to-know-to-get-results/

  8. abdullah n
    July 26, 2010
    11:27 pm

    pls tell me different types of exercies to get fat loss results but without equipments one in hoome to loose weight pls !!

  9. peter
    July 27, 2010
    5:53 pm

    Just go to the workout section on this site and you will find MANY workouts you can do without any equipment and at home. Good luck!

  10. James V Despain
    December 30, 2010
    2:59 am

    Thanks for the great post. Bookmarked

  11. Farhan Mahtab
    February 20, 2015
    6:14 pm

    is lifting weights okay while burning fat?

  12. admin
    February 21, 2015
    12:14 am

    It is not just ok it will actually help you get better results!

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