Breaking Your Plateau: How To Get Unstuck
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HAVE YOU HIT A WEIGHT LOSS PLATEAU?
Weight loss plateaus can be super challenging. It’s a topic of conversation at our fitness retreats and with our health coaching clients. Does this sound familiar? You’ve been putting in the work—consistent workouts, mindful eating, staying hydrated, and tracking everything. The results came quickly at first, but now the scale won’t budge. Frustrating, right?
You’re not alone. Plateaus are a common part of any fitness or weight loss journey. But here’s the good news: they’re not permanent. With the right strategies, you can break through and keep progressing. Let’s explore why plateaus happen and how to tackle them effectively.
WHY PLATEAUS HAPPEN
Before diving into solutions, it’s important to understand what might be going on:
Adaptation: Your body adjusts to routines over time, making it more efficient (and less responsive to change).
Undereating or Overtraining: Too little food or recovery can cause stress on the body, slowing progress.
Stress and Hormones: High cortisol levels and hormonal imbalances can derail weight loss.
The key? Change. It’s time to assess your habits and make tweaks that will reignite progress.
BREAK YOUR PLATEAU: WHAT TO DO
Change What You Eat
Evaluate portion sizes: Are you eating enough for your activity level?
Rotate your food choices: Diversity in nutrients keeps your body responsive.
Assess macronutrients: Balance proteins, carbs, and fats according to your goals.
Change How You Eat
Practice mindful eating: Slow down, chew thoroughly, and savor your meals.
Set meal times: Eating consistently helps stabilize blood sugar and metabolism.
Change Your Workouts
Add variety: Try new formats like HIIT, Tabata, or resistance training.
Increase intensity: Push yourself slightly harder or longer in your sessions.
Focus on movement: Incorporate functional training, balance work, or even dance to challenge your body in new ways.
Rest and Recover
Take a break: Recovery days (or even a week of reduced intensity) can help reset your system.
Prioritize sleep: Quality rest is essential for hormone regulation and muscle repair.
Add active recovery: Light yoga, stretching, or foam rolling can help.
Manage Stress
Stress can be a hidden plateau trigger. Practice stress-reducing activities like:
Meditation or journaling.
Regular deep breathing exercises.
Relaxation techniques like massage or aromatherapy (lavender oil is a favorite!).
Hydrate
Proper hydration is key for optimal metabolism and performance. Aim for steady water intake throughout the day.
Build Strength
If you’re not already strength training, start now. Building muscle boosts metabolism and supports long-term weight loss.
MINDSET MATTERS: RESET YOUR MIND TO BREAK THROUGH
Your mindset is a critical piece of the plateau puzzle. When frustration sets in, it’s easy to spiral into negative thoughts or self-doubt, but staying mentally strong can make all the difference.
Here’s how to keep your momentum:
Reframe the Plateau: Think of this as a chance to pivot and learn what your body truly needs. Plateaus are temporary!
Focus on Progress, Not Perfection: Celebrate non-scale victories like improved energy, endurance, or strength gains.
Practice Positive Affirmations: Remind yourself of your capability and commitment. Say, “I am strong, resilient, and capable of achieving my goals.”
Daily Reflection: Take 5 minutes each day to write down one success, no matter how small. This keeps your mindset focused on what’s working.
For more on building a strong mindset, check out the Mindset Momentum Program, designed to help you align your mental and emotional strategies with your physical goals.
ARE YOU REALLY IN A PLATEAU?
Not all slow progress means a plateau. Ask yourself:
Are you tracking more than just weight? Measure strength, endurance, and body composition.
Are you truly consistent? Be honest about your effort and habits.
HOW TO BREAK YOUR PLATEAU
Set Realistic Goals: Focus on achievable milestones.
Choose One Method: Avoid overhauling everything. Pick one area to adjust.
Track Progress: Monitor changes for 4–6 weeks to assess effectiveness.
Be Patient: True progress takes time.
Seek Support: Still stuck? Consider coaching or professional guidance.
Plateaus aren’t the end of your journey—they’re an opportunity to learn, adapt, and grow. By making intentional changes and keeping a positive mindset, you’ll push past the stall and continue building the healthy, vibrant life you’re working so hard for.
You’ve got this!
Shift Your Thinking to Shift Your Body
Create long lasting change
Imagine breaking free from limiting beliefs, reclaiming control over your thoughts, and developing a powerful, positive mindset that supports your goals. Mindset Momentum is a self-paced, 12-week digital journey designed to guide you every step of the way, with lifetime access so you can revisit your growth whenever you need.
In this course, you’ll be empowered to:
Define and Align with Your Core Beliefs: Set intentional goals that resonate deeply with who you are and what you want to achieve.
Break Through Limiting Beliefs: Uncover and dismantle thought patterns holding you back, and adopt tools that help you shift your thinking toward possibility.
Practice Mindfulness and Gratitude: Learn proven techniques for reframing negative thoughts and cultivating gratitude for daily moments.
Stay Focused with Fillable Journals and Weekly Practices: Access your interactive, guided journal to track progress, gain clarity, and stay on course.
Understand How External Influences Shape Your Mindset: Gain insights into how relationships, career, and environment impact your thoughts and actions, helping you make conscious changes that support your growth.
Personalized Coaching: Optional add on for one on one health coaching at a discount when you purchase Mindset Momentum.
Take control of your mindset, fuel your journey with purpose, and start creating the future you’ve envisioned.
