3 Quick Tips for Breaking Plateaus

Dear Lisa,

I’m going to they gym now and trying to eat healthier to lose weight, more chicken, less red meat, but I’ve hit a plateau.  Do you have any suggestions?  I’m getting discouraged and it’s only January.   -Kristen

Dear Kristen,

Thanks for reading my blog!  Congratulations on eating healthier; that alone is encouraging.  I do have some suggestions for you.  Quick disclaimer – I’m not a doctor, and don’t pretend to play one on the internet, so this is just information only and talk to your doctor.  

Here’s a quick checklist a questions to ask yourself:

  • Are you eating well balanced meals?  (Proteins, complex carbohydrates and vegetables, and healthy fats like avocado).  Remember – starving yourself is the fastest way to hurt yourself and GAIN weight.  The weight gain didn’t happen over night, so it will also take time to come off.

    Turkey meatloaf, green beans and brown rice for the week.
    Turkey meatloaf, green beans and brown rice for the week.
  • Are you measuring out your portions based on your age, height, desired weight and fitness goals?  (For example – a person running a marathon will need more carbs than a person doing a bikini competition.)

    Measure out your oatmeal
    Measure out your oatmeal
  • Are you eating clean (no processed foods) six times per day?
  • Have you checked with your doctor to rule out medical reasons for the plateau like thyroid issues, etc.?
  • Are you exercising consistently with a combination of cardio and strength training?  

    Weights
    Don’t forget the weights!

If you can answer yes to those questions and your weight loss has stalled, keep in mind that everyone hits plateaus and often it is because your body, while very smart, is also pretty efficient and has figured out what you’re going to feed it, how you’re going to train it, and has adjusted accordingly.  The thing you want to do now is mix it up a little so your metabolism has to keep up.

3 Quick Tips for Breaking Plateaus

  1. Incorporate more white fish (cod, tilapia, tuna) into your meal plan.  Leaner than chicken and just as filling, fish is a staple of bodybuilding diets.  Whenever I’m doing show prep and have to lean out for a competition, tilapia, green beans and brown rice is my go-to meal.Tilapia meal
  2. Switch up your workouts.  Do you have a favorite machine you like to use?  Good; now use a different one.  Your body has adjusted and isn’t working as hard on it.  Are you always doing an arm workout?  How about your back and legs?  They need a little muscle love too.  Doing all of the above?  Have you tried yoga? Keep mixing it up and your body will eventually make gains again.

    Switch machines!
    Switch machines!
  3. Rest.  This might sound counter-intuitive, but sometimes people on a mission to lose weight fall into a trap of over-training.  Give your body a break at least twice a week so your muscles can recover and repair themselves.exhausted

Hope that helps.  Good luck on your weight loss journey!

Lisa 😉

Lisa Traugott is a Mom’s Choice Award winning writer, fitness blogger, wife and mom of two. You can read more about her in her new book, “She’s Losing It!” available at Amazon.com.High Resolution Front Cover.4837209

ShesLosingIt.com (c) 2015 Lisa Traugott. All rights reserved. No portion of this blog, including any text, photographs, and artwork, may be reproduced or copied without written permission.

2 thoughts on “3 Quick Tips for Breaking Plateaus

  1. Lisa, I love your blog and I just bought your book. Would you mind sharing how you cook your tilapia? It looks like you use a grill pan, do you just spray the pan with the I Can’t Believe It’s Not Butter Spray? Thanks!

    1. Awesome! For cooking tilapia I spray a pan with I Can’t Believe It’s Not Butter spray and then season the fish. I’m always on the lookout for a good recipe to make tilapia taste better, so if you find one, please share!

      Good luck and thanks for buying my book 🙂

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