Weight loss-plateaus are inevitable. Getting to your goal weight takes patience because fat loss is never linear. Some days we lose, some days we gain, and some days we stay the same. The key is to see a long-term downward trend. And weight loss plateaus are just part of the process.
Before making any changes to your protocol, first, make sure it’s actually a plateau.
I consider it a plateau if you’ve been consistent with your protocol for at least three weeks without any downward movement on the scale.
So take a look back at your food journal from the past three weeks and see if you had any mini-quits in there. If you haven’t been consistent, stay committed to your protocol 100% and see if the scale moves!
If you have been consistent with your protocol for at least three weeks and the scale hasn’t moved, here are some things you can try to break the weight-loss plateau.
But, just do one of them at a time. You don’t want to make too many changes at once. It may just be one little tweak that gets the scale moving again!
Here are 4 ways to break your weight-loss plateau
1.) Take a look at your current thoughts.
You know this is where I always begin. Why? Because our thoughts create our results. So if you are thinking “this is hard” that will be your reality. If you think “I can’t seem to stay on plan anymore,” that will be your reality. So do a quick thought download on your thoughts about your ability to lose weight and see what comes up. Run models on any that feel negative.
2.) Shorten your eating window a little.
If your normal eating window is from 12-7, try moving it to 1-7 or 12-6. An additional hour in a fasted state can help to lower your insulin levels for a longer period of time, allowing your body to tap into your body fat for fuel.
3.) Try a longer fast once a week.
I only recommend doing this if you’ve been intermittent fasting for at least a month or two and your body is fat-adapted. Longer fasting periods can be really good for women with PCOS because it allows our insulin levels to stay low for a longer period of time, which mean our bodies begin burning fat for energy. Some of my clients do a 24 hour fast once a week. They’ll stop eating after dinner and then won’t eat until the following dinner. Lots of water between! They usually report back that they feel more energized after a long fast and have far fewer cravings. Give it a try and see if it works for your body!
4.) Cut down on Joy Food
Maybe you have a planned joy eat once a week. If you think it’s negatively affecting your weight loss, you could cut down to twice a month OR you could continue once a week but cut the serving size in half.
Now just to reiterate, if you’ve hit a plateau just try ONE of these! Whichever one seems like the best option for you. One small adjustment is usually all it takes to get the scale moving again.
If you’ve been stuck at your current weight for a while and want some help getting the scale moving again, sign up for a free strategy session with me here, and I’ll be sure to help you clarify your next step in getting to your goal weight.
In health & happiness,
Jamie
