At some point during any transformation you will hit a plateau. It happens to everyone during his or her fitness journey.
Sometimes this plateau is just your body adapting to the new style of eating and living and things will pick up after a week or two once the body gets adjusted. Other times the plateau is your bodies way of telling you that you need to make another small adjustment to get it to change.
Then there is what most plateaus really are….
They are the result of a person letting a few little things slip back into their eating habits, workout habits or life. It serves us best to evaluate, and I mean honestly evaluate, your current habits to see if they are in line with your goals.
Defining a Plateau
First thing we want to do is define a plateau. To be plateaued you must not have any noticeable changes in your weight, fat loss, measurements or health for more than two consecutive weeks.
I strongly urge you not to limit your judgement on results solely on weight, changing your body composition is way more important than the specific weight in the scale. If you have not done your measurements lately (either the old fashioned way or using the Fit3D Pro Scanner) then you are missing a better gauge of your results.
Other non-scale indicators are include things like improved sleep, digestion and moods, improved body composition measurements as well as your weight and inches.
Because changes in our body composition rarely move in a straight line or all at the same time, If you are making progress in any one area we typically do not want to change anything with your diet or exercise.
One week of stalled progress doesn’t mean that you are stuck. We want to see more than two weeks of no progress in ANY area before adjusting your new diet or lifestyle. This does of course mean you are checking in on a weekly basis, including your Fit3D Scan.
Plateau Check List
Now before we go making any changes let’s reassess your current status in the following areas because often times it just means going back to what was working, identifying those habits that started creeping back in and controlling those again.
🔲 Are you following the nutritional habits 100%?
🔲 Are you currently getting 8 hours minimum sleep each night?
🔲 Is your sleep ... restful?
🔲 Are you walking for 30 minutes each day outside?
🔲 Are you doing boot camp (or resistance training) at least 3 times per week?
🔲 Are you meditating 5-10 minutes most if not all days of the week?
🔲 Have you reviewed your food and habit compliance checklists with a coach?
If you cannot answer yes to all of these questions then you will want to make sure you are doing all of these things before making any further changes.
The order in which you should make changes will be the order that the questions are asked. For instance before you add more workouts you need to make sure you are eating with at least 90% compliance.
Each time you feel like progress has stalled you need to ask yourself the following questions:
🔲 Do I have more energy?
🔲 Am I feeling stronger?
🔲 Am I losing weight?
🔲 Do my clothes fit better?
🔲 Are my moods more stable or am I happier?
Asking yourself these questions may help you see progress that you did not know or realize you were making. If you are not seeing progress in any area then you can go to the above checklist to ensure you are doing all of the basics to get results.
If you can answer yes to all of the questions in the checklist above and you still find yourself at the plateau then you may want to consider applying for our Advanced Living Healthy Coaching Program, enter your information in the form below for more information.