In this post I’m going to give you my 7 secrets for breaking a weight loss plateau so you can get back to dropping fat fast.
Even if I give my clients and Napa boot camp members a great fat burning workout and a diet plan there are still some small parts of the fat loss system that they’re not doing that’ll give them big results.
The whole weight loss thing can be a pain in the butt at first because there are so many small things that you should be doing or else the wheel of success won’t be complete.
Now these 7 tips are not going to cover everything under the sun but it’s fair to say that 80%-90% of the reason why you’re not losing weight is because of them. Forgetting to do these will probably cause you to fail with weight loss sooner or later so it’ll be a super wise idea to take a couple minutes and read this thoroughly so you can implement them immediately.
Secret #1 Not Eating Breakfast
Everybody’s busy in the morning and most people either don’t have the time or they don’t have the motivation to prepare a breakfast. Not only is your body in a fasted state in the morning but your fat burning metabolism is shut down.
The best thing you can do is eat within 30 minutes of waking up and eat a full meal with lots of protein in it. Stay away from white carbohydrates like donuts, dairy and also grains such as oatmeal. These have all proven to cause an insulin response in the body, which will immediately screw with your blood sugar levels and put your body in fat storing mode.
Even if you’re on the run I suggest to my clients to hard boil a couple eggs the night before and eat them the next morning. If you can’t do eggs then get a bunch of protein-loaded foods in your mouth such as turkey bacon, a protein shake with at least 20g of protein in it, organic bacon, organic sausages and even cottage cheese if you’re desperate (I know, I know it’s dairy but getting that early morning protein is critical). Yes eggs are healthy for you.
Not only eating a big breakfast will jump start your metabolism but it’ll also stave off your appetite later in the day.
Secret #2 Not Getting Enough Protein
This is another one that seems to be way hard for my clients because most people don’t have a clue of what has protein in it. But for every meal you should ideally be getting at least 20g of protein, and in the morning you should be trying to double that.
Also a lot of people also are not getting enough calories overall into their diets, which is causing them to go into a weight loss plateau. I wouldn’t recommend restricting calories and portions to the point where you’re starving all the time. I recommend to my clients to eat until they are 80%-90% full and then wait 15 minutes before eating more if they’re still hungry.
Secret #3 Not Drinking Enough Water
Even if my clients are sticking to the diet plan and workouts to a T, they’ll still hold onto weight if they’re not drinking enough water. I’ve noticed this more commonly amongst women who for some reason just don’t like to drink water.
A good rule of thumb to stay hydrated is to drink at LEAST half your bodyweight in fluid ounces daily. And that’s the absolute minimum, if you’re working out, eating too much sodium, drinking caffeine and/or drinking alcohol you should drink more.
Especially try to drink more water on your cheat days, because most people will load up on carbs they’ll naturally lose water because it’ll be drawn into the digestive system.
Secret #4 Boost Your Calorie Intake & Exercise Output
A little trick that I picked up along the way for breaking a weight loss plateau is to increase you calorie intake by 25% while also at the same time increasing how many calories you burn by 25%.
By doing this you’re pretty much telling your body that you’re not calorie broke and you still have food coming in. When this happens you’re body is going to quickly go right back into fat burning mode and it’ll be the ideal time to start working out to burn some more fat.
Obviously I’m not big on counting your calories and such but this will work. All you really have to do is add another small meal in somewhere in your diet or eat a little more with each meal than normal. Then get in the gym and start shredding some fat again.
Secret #5 Working Out Too Much
I’ve seen people and even some of my clients working out in the gym or going for super long runs 10-12+ hours a week. This is quickly going to lead to overtraining and overeating as you try to make up for all the calories your burning in the gym.
Overtraining will shut down your metabolism and actually cause you to lose muscle. For the majority of people I wouldn’t recommend more than 3-5 hours tops of intense exercise per week, unless you know what you’re doing and you’ve built up to it. Otherwise you’re just going to end back up in a weight loss plateau.
Secret #6 Weighing Yourself Too Often & Before Menstruation
This one might sound a little strange but it’s the truth. Up to 10 days before a woman’s period she’ll retain a lot more water than normal and it’ll completely skew their weighings.
I’ve seen women beat themselves over not losing weight even though they’re sticking to diet and workouts and it’s all because they’re just holding more water.
Next time try waiting until the day after your period before you weigh yourself.
Secret #7 Stop Eating So Much Sweeteners
It’s no secret that I’m completely against consuming too many sweeteners and if you’re trying to lose weight you shouldn’t be eating them at all. Eating natural or artificial sweeteners will both cause an increase in your insulin and put your body in fat storing mode.
The worse is high fructose corn syrup which is almost everything at the grocery store, even ketchup (get the organic brand instead). This also includes Splenda, aspartame and even lately they’ve found that some “natural” sweeteners such as agave nectar is bad too.
If you really need to stop eating so much all the time then you’re going to want to read this.
Also a lot of food companies are getting tricky by claiming their product is “sugar-free” but they’ll load it up with fruit juices which is basically another form of sugar. I’d recommend using spices such as cinnamon and vanilla instead. If you absolutely have to have some sugar really try to regulate it or else you’ll just keeping on plateauing.
I’d also recommend this out if you’re interested on how to lose the last 10 pounds.
That’s pretty much it for my 7 Secrets of Breaking A Weight Loss Plateau. Hopefully this’ll help you out if you’ve hit a snag in your weight loss program.
Until next time…
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.