So you've been losing weight for a couple of weeks, or a couple of months, and everything's
been going smoothly. Suddenly, you can't seem to push past a plateau. This week I'm covering
3 foolproof methods to push past any plateau. Let's get into it.
Hey everybody and welcome back to another episode of Walk With Me, this is Josh here,
and today we are talking about plateaus. It's something that everybody has to go through
at some point in their weight loss journey, and it can really put a damper on your mental
state and your progress.
After almost a decade of experimenting, these three things have proven very effective for
me to push past any plateau.
You need to make sure you're being honest with yourself as to how many calories you're
eating.
If you're having that late night snack and just not worrying about tracking it, that's
where this comes in. You need to cut that out and be honest with yourself.
When you're first starting to lose weight, especially if you have a lot of weight to
lose, you have kind of a lot of margin of error, and a lot of room to work with.
Little things like not tracking your sauce, or going by volume measurements instead of
weight measurements, or having a completely free day every week where you're not tracking
anything.
All this stuff can be really great and still effective in the beginning stages, but later
on in your weight loss you just have a lot less room to work with, with your calories
in versus calories out, as your weight goes down you burn a lot less therefore eliminating
a lot of that margin.
Things like spices and sauces need to be tracked down to the calorie, at least on the short
term, until you get this situated.
If you're not already tracking your calories and you're in a plateau, that really is priority
one.
You can't fix what you're not aware of, so even if you don't like it, even if you don't
plan on doing it forever, it is crucially important to have a good strong understanding
of how many calories are in which foods, or you're going to gain the weight back or you're
never going to finish your weight loss.
I get so many questions from people struggling with a plateau, yet they have no idea how
many calories they're eating.
There's no way you're going to get by through the last stages of your weight loss with that
attitude.
Like I said earlier, in the beginning you can get away with a lot of that because you
have so much more margin of error.
You don't have that anymore, so it's time to start tracking.
The longer you eat at a calorie deficit your body will continue to use up all of the glycogen
stores that you have throughout your whole body.
Glycogen is essentially just a type of sugar water that your body uses for energy, sometimes
when those glycogen stores get depleted your body will slow down its weight loss.
So it's important to have a day where you're going to eat a few hundred calories extra
to kind-of refill those tanks.
This is not an excuse to go crazy and eat, you know, 1000 or 2000 extra calories but
you want to increase for one day about 4-500 calories into your diet with all carbs.
That's going to refill those stores, it's going to probably improve your workouts too,
but that's just a good reset for your body to continue losing weight.
You want to increase your cardio by 100 or so calories every day, or decrease your food
by 100 or so calories every day.
And this really is a last resort because method one and two I talked about have gotten me
through just about every single plateau I've had, but if you're being honest and accurate
with yourself and you've had a refeed day recently you might just need to drop your
calories a bit.
This exact step is exactly why I don't recommend to push past that 500 calorie deficit in the
earlier stages because you need that wiggle room, this was the wiggle room I talked about.
There will always inevitably be a time where you need to lower those calories. I guarantee
a lot of you out there right now that are having issues with a plateau, you're probably
at 2000 calories or 1500 calories, or something way lower than you should be at and you don't
have any room to move now.
So if you've been following the right plan just drop those calories down and that should
fix the problem.
And if your calories are already at too low of a spot and you don't have any room to move
down, I would recommend you do that refeed day and then reset your calories to an appropriate
number.
You might lose out on a couple of weeks of progress but it will break that plateau.
But those are all the steps and methods you need to be taking, I promise if you follow
those to a t they will work, they will get you past that plateau.
I lost 145lbs following these strategies so I really, I promise that if you follow everything
it will work. You will get past that plateau and you will be losing weight again. I'd love
for you all to leave a comment down below, how do you get past plateaus? Let's get some
more tips and strategies in place just in case I missed something.
And be sure to subscribe if you're not already, I put out new episodes of Walk With Me every
Monday and I put other videos out on Fridays, but until next time I will talk to you all
later. Have a good one.
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