Did you really hit a plateau?

The scale just doesn't seem to move. It has stayed the same for several days, and now it seems you have hit a plateau. But have you really?

First let's talk about the scale. The scale is just feedback about your total weight at a very specific point. The number value represents several different variables.

1. body fat

2. lean mass (bone, organs, muscle)

3. water retention

4. stress

5. inflammation

All of these variables can change throughout the day, and your weight can fluctuate. The data itself is just a number used for feedback. So again, did you really hit a plateau?

There are several things to examine to see if you actually hit a plateau. First, have you been consistent to your nutrition.

Now, when I say "consistent" I don't mean for one day. Consistent means for the last three weeks have you been fully committed to your nutrition plan. If the answer is "yes", then you may have hit a plateau.

Second, examine your water intake. Hydration plays a key role in nutrition. If you are staying hydrated, your body is able to perform, improve your health, and help with recovery. Plus, if you are staying hydrated your body is able to rid your body of waste.

Third, examine your sleep and recovery. Have you been getting good quality sleep? Do you feel recovered when you wake up in the morning? How many hours are you averaging a day?

Fourth, examine stress and other lifestyle stressors. Have you had a change at work or change in hours working? Are you currently dealing with stress from kids, activities, etc? These can have an impact on your body.

Once you examine all these factors, and if you have been 100% consistent, then "yes" you may have hit a plateau. So, now how do you bust that plateau?

1. Increase your NEAT. NEAT is the daily activity that you do to move. This can simply be to add some more movement throughout the day. Get up from your desk and take a short walk. Add some squats while you cook. Just get moving.

2. Make sure you weigh and measure your food. If you have been eyeballing, or using labels to measure food it could be off a little. Start weighing and measuring all your food.

3. Increase intensity of workouts. You can start lifting heavier weights, increase volume, or step up your cardio. Try sprints.

4. Re-feed. It may be time for an increase in calories. Your body may adapt to the deficit and may need a week of additional macros to fire up the metabolism.

There could be other factors that contribute to your plateau. It may be time to hire a coach, for accountability, and outside resource for your nutrition. If you are at a plateau, and need more help, message me and let's chat about your goals.

If you are looking for more quick weight loss nutrition tips, and workout ideas, join my Facebook group. 6T Fit Coaching is a community for women to help with weight loss for sustainable results without quick fix diets, or gimmicks.

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