Since it is throwback Thursday, we thought we would revisit an old topic and touch upon it a bit more today.
A few months back we discussed ways to kickstart your health journey and how to overcome plateaus. Today we are once again sharing our tips, with some additional help to get you over that hump!
First off, please know that a plateau is 100% normal! It happens to all of us, so do not worry.
Now, here is the deal when it comes to breaking through a plateau – 1 pound of fat is equal to 3,500 calories! Now, if you are a member of our plan, you know that we do not want you to ever stress over counting calories because there are plenty of high caloric items that are great for you, just as there are plenty of low calorie items that are not great for you. If there is one thing you can take away from this post, please let it be this..
Low calorie items are not an indicator of healthy items
Regardless, if you are trying to lose or maintain your weight, 2 pounds per week is an average and safe amount to lose. This can vary depending on how much you weigh and where you are starting from (sometimes people start a health journey and lose more weight the first couple of weeks and then slow down to the normal pace). This means that you would need to create a 500 calorie deficit per day to lose 2 pounds per week.
But here’s the thing – we still do not want you stressing over every calorie or cutting back so much that you are not eating enough! So here is how you can work through your plateau, while maintaining a healthy diet and exercise routine:
1. Eat 5-6 smaller meals per day.
This is important! Please do not starve yourself or restrict calories.
2. Follow your meals from your Fairburn it Off Nutrition plan.
We make sure you are eating enough of the right foods every 2-3 hours.
3. Up the intensity of your workouts!
Take it up a level and push yourself harder than you have before. Don’t be afraid to get your heart rate up and start sweating. You can do this a number of ways, but adding more weight or running longer and faster are just a couple of ideas. You can also choose your favorite HIIT workout or Quick Burn here, and repeat it a handful of times.
4. HIIT it!
HIIT stands for High Intensity Interval Training, and we have HIIT workouts in our Lifetime Nutrition Plan here, but we also have some here too. HIIT will help you to blast calories not only while you workout, but throughout the rest of the day, even when you are at rest!
5. Add on an extra workout session and try two-a-days.
This may sound time-consuming, but you could do cardio in the morning and then a lifting or HIIT routine later (or vice versa).
6. Walk often.
This is especially important if you sit at a desk! Set a reminder on your phone if you need to, but get up every 1 to 2 hours and take a quick walk around your office, up and down the hall, etc. Any little bit of movement is great and can also help you to refocus and reduce stress at work – win win!
7. Drink up!
Sorry, not alcohol. Although drinking wine and beer from time to time is okay, you want to make sure you are not overdoing this. During a plateau we recommend that you refrain from drinking alcohol altogether, and make sure that you are drinking plenty of water.
8. Increase fruit and vegetable intake.
Fruits and vegetables are always great and you should already be eating them every day. However, during a plateau, up your intake of fruits and vegetables, making sure that they take up more room on your plate than any other item.
9. Write down everything you eat. Seriously!
You may be eating fairly well and sticking to your nutrition plan, but if you are following your workouts and putting to work all of these other tips and still not breaking your plateau, then you need to look at what you are eating. You may realize that you are snacking more or indulging in more treats. Or you may just discover that a particular food bothers you and could be contributing. Regardless, writing down every single thing you eat – even if it is just one bite – can help put your eating into perspective and visually help you through your plateau.
10. Stick with it!
Ups and downs happen. Just focus on the ups and why you are doing this in the first place. We say this all of the time, but we want you to remember why you started and to know that you deserve this!
Bonus: Follow your Fairburn Fuel from your nutrition plan, and revisit the planned out weeks that are in your plan too. The meals, workouts, and challenges will help you get back into the groove and bust through your plateau.