Are you struggling to get your scale to budge? Have you lost some weight and now you feel like your results are slowing? Are you just generally feeling like you have hit a fat loss plateau? If so, I’m going to give you FIVE simple tips to get the results you deserve! Watch this quick video or keep reading…
1. The first thing you need to consider is that you may actually still be getting results, but the scale isn’t the best way to see this happen. My clients are required to take progress photos. We do this because as you lift weights and build muscle, you might not get smaller, but you may get firmer as your body composition changes. You will look different but the scale very well may not change.
2. With that, results can slow down but it doesn’t mean that they have come to a halt. So the hardest thing to do, but the most important thing to do is to BE PATIENT. Focus your efforts here on some performance based goals and have fun. This isn’t a race, in fact health is supposed to be long term. I do not ever advocate short term diets, but rather a clean eating meal plan and sustainable workout program you could follow the rest of your life. (If you want to learn more about how I coach, please go to commit2fitcoaching.com to learn more about what I offer.)
3. Make sure you are lifting weights and pushing yourself to go heavy while doing so. The only way to continue making progress is by changing the stimulus. This means changing your lifting workout routines, continuing to go heavier as well as changing what you do for HIIT workouts. If you go to the gym and do the same lat pulldowns, lunges and leg presses when you lift, you won’t continue to progress. You have to change up the exercises, the volume and the weights. And for cardio, you have to change that stimulus too.. doing more does not yield more results.
4. Take a look at what you are eating. How many calories are you burning in a day vs how many are you consuming? Is it a huge deficit? If so, it’s going to be hard to lose fat if your body is holding onto it for dear life to keep you alive. It’s gonna be hard to put on muscle in a deficit too. Are you over eating or binge eating? Ultimately your clean eating meal plan should allow you to have energy, feel good, feel full, not have cravings and get results too. Lots of meat and veggies, some carbs and some fat, and even some treats too!
5. Lastly, are you getting enough, good quality sleep? Not getting 7-9 hours a night or not getting into deep sleep can hold you back from being healthy, performing optimally or losing fat. If you cannot prioritize your rest, you are going to have a very hard time getting results. (You can dive deeper into sleep in my interview with sleep expert Dr. Bernstein here.)
If you follow these five tips you should not have trouble continuing to make progress with your fat loss goals. But if you need more help or need more guidance and accountability, I would love to help you!
#Commit2Fit is currently open for enrollment! Go to Commit2FitCoaching.com to learn more and join.
Your Coach,
Kyra