Tips for busting through a plateau.

sourmash1973

Thought I would throw this out there since there have been a lot of plateau threads lately.

1.) Patience- A week or two of your weight not moving is not enough to get worried over. It takes time to lose fat. You didn't put it all on in a week or two, you're not going to lose it in a week or two. Also, don't think you are going to continue losing 7 Lbs. (example only) like you did that first week or two. You are dropping a lot of fluid weight in that time and maybe a little fat. Once this is over, you should expect a 1-2 Lb loss, depending on your deficit and your honesty and accuracy. Again, this will not continue forever either, it will constantly change.

2.) Measurements- If you go several weeks without losing any weight, first check your measurements. The scale is not a good indication of your loss. Yes, it is a helpful tool, but not the most reliable. Measurements (especially waist line) are a good indicator of whether you are losing or not. Say you didn't drop weight in a week but you lost a 1/2 inch in your waist, good job!!! Stay true to your course.

3.) Food Scale- I can't stress this enough...WEIGH EVERYTHING!!! If you are not keeping a close eye on your calories by weighing everything, there is no wonder you've reached a plateau. It is about the only accurate way of having total control over your weight loss. So, if you have gone several weeks without losing any weight and your measurements haven't moved, buy a scale and start weighing everything. You will probably find the issue in your numbers. I highly recommend getting one before even starting a cut. (I learned this the hard way.)

4.) Adjustments- As you drop weight, you are constantly going to have to re-evaluate your calorie and macro needs. Your TDEE will change, so you will need to recalculate and adjust your plan. That 2200 calories diet (example only) you started on isn't going to work forever. As the body changes, you will need to as well.

I hope this helps some. If anyone wants to add more to it, feel free. I may need some new tips in the future myself.