So, What is a plateau?
According to the Oxford Dictionary it is a verb that means: to reach a state of little or no change after a time of activity or progress.
That is literally what we think of when we say plateau!
One of the biggest mistakes we make when we reach a plateau is we immediately try to break through it.
Sections:
- Ask yourself, are you really on a plateau?
This may sound silly, but think about it for a second.
A plateau is when we experience little or no change.
What if you are experiencing a change, but you think you aren’t’?
What are your markers?
The All or nothing thought
Taking control of your health, including your weight, especially long term takes a holistic approach.
That is what we mean when we say “ It is a lifestyle”
This is one reason why obesity leads to COPD, Type 2 Diabetes and other health issues.
Do you have more energy? Do you feel better? Have you lowered your A1C? Are you sleeping better?
Better yet, are these markers getting better? Then you are not in a plateau!
These are not small things!
They are signs that you are getting better and regardless of what the scale says, you may need to shift your mind and thought process!
Now, let’s talk about what to do when the scale isn’t moving!
- Do not panic.
Stress raises your cortisol level, which pumps excess blood to your large arteries, which can lead to a heart attack and other health issues.
Your body cannot maintain that level of stress. 60% of your blood should be in your gut , some to your organs and the rest to fire up that amazing brain of yours.
In addition, excess stress leads to you craving more sugars, making it hard for you to maintain a healthy weight.
Excess stress also leads to poor sleep Which is what I will talk about next
- Get quality sleep. For anyone who has been listening to me, I am beating a dead horse, but sleep is the main factor in sustainable weight management. You that I have an article on zecohealth.com on how to get quality sleep. Yes, we know that poor sleep equals poor cortisol levels among other hormonal imbalances.
- Now, let’s talk about nutrition-
- Hydration- Let’s reset and get back to the basics. Remember the pee test to make sure you are always hydrated . In fact, everytime you drink water, your body burns extra calories to heat the water from room temperature to body temperature. That is why I always say to drink water 30 minutes before and post each meal to burn more calories from the food you eat. Oh and if you combine that with walking, you are promoting fat oxidation aka fat loss.
- Are you primarily burning fat or carbs? Are you eating carbs when you are not active? This is very important to understand. I am being very simplistic here, but this is how your body stores/ burns carbs:
- Goes into your blood for use
- Stores the excess in your liver for backup. That is around 12 hours worth
- Anything over that is converted to body fat.
Ask yourself if you are eating more carbs that your body needs
Remember I say to eat most of your carbs around the time you are active, generally 30 mins before and post workout.
Any carbs you eat the rest of the day should be minimal and complex in nature. DM me on Instagram @Zecohealth if you have further questions on this topic and I will love to discuss.
C. Our best friend protein? Are you eating enough to fuel your muscles? Generally speaking you want to aim for .7 to one gram per pound of bodyweight.
Additionally, 40 grams within the first hour before and 40 grams within the first hour post any lifting session to boost strength and aid recovery and muscle growth.
Lastly, let’s talk about working out.
D. Are you overtraining? In most case, this is associated with excessive cardio. Easy ways to know are if you are constantly tired, craving excess sugars or gaining weight.
Here, I recommend that you slow down, reassess and take a look at your workout routine,
Remember that excess training leads to excess cortisol which leads to you craving more sugars and yes weight gain.
And! That’s all folks. Take a look at your routine, reflect and make adjustments where needed.
Remember, it is not a fast food menu. You cannot pick and choose. If you want optimal results, you have to take a holistic approach.