This document discusses why weight loss plateaus occur and provides tips to overcome them. It explains that plateaus are normal and bodies adapt to diet and exercise routines. Common reasons for plateaus include metabolic slowdown from calorie reduction, eating the same amount while weighing less, burning fewer calories with weight loss, underreporting food intake, and inconsistency in diet and exercise. The document encourages staying motivated, making adjustments to calorie intake and routines, using tracking tools, and maintaining consistency to break through a plateau.

1. Why Do Weight Loss Plateau's Happen

2. Dealing with Weight Loss Plateau's
It's bound to happen sooner or later where you either hit a plateau or have a bad
week. Success isn't always smooth sailing all the way! Usually you make progress in
spurts, you hit plateaus, which must be broken, and face the obstacles that must be
overcome.
The first step in dealing with these inevitable ups and downs is to accept that they
are going to happen and prepare yourself to handle them physically and
mentally! One of the ultimate emotional skills you can develop is the ability to stay
calm and optimistic in the face of negative results or unexpected events. Let me tell
you that I am still a work in progress in this area! It doesn't matter how much you
exercise or eat healthy you are always faced with temptations. My biggest
temptation is by far SWEETS!
The most important thing to remember is that when the going get's tough this isn't a
time to fold up shop and revert back to our old ways. Just because the first thing
you tried didn't work, doesn't mean NOTHING will ever work! It just means that the
strategy you tried wasn't successful for you! It doesn't mean that you are destined
to be fat, or genetically you are predisposed to a big butt or your health condition
makes you gain weight.

3. Those are all excuses that you let creep in and control your mind. Those thoughts trick
you into thinking you can't do it and you don't deserve that body you want.
In reality you just have to kick opposition in the face and keep going! Don't abandon
your biggest dreams and goals because what you tried didn't work! I can tell you from
experience that I changed up my eating and exercise at least a dozen if not more times
before I achieve results I want.
Even now, I still change things up based on what is going on in my life! So I am here to
share with you some things that may be causing your plateau and how we can work
against them to get you to the goal you want! ARE YOU WITH ME?!?!
People that see obstacles as temporary are the ones who never quit! If you have a
bad day, mess up a meal, or miss a workout, just tell yourself, "It happens. This too
shall pass." Remind yourself that is was just one meal. It was just one workout. It was
just one day. Tomorrow is a new day! Pull a u-turn and get back on the right track!

4. Why do fat loss plateaus happen? You may think that if you follow your nutrition
and exercise program well enough and take the appropriate action each day that
you will never hit a plateau, unfortunately your biology has its own plans. Your
body adapts pretty quickly to your exercise program which is why we change it up
every 4 weeks but it also does the same to a reduced calorie intake. The result is a
slowing in weight loss to an eventual halt. So instead of blaming it on something
out of your control like a medical condition or slow metabolism we need to re focus
our attention.
There is only one thing that a weight loss plateau means- YOU WERE IN A CALORIE
DEFICIT, BUT YOU NO LONGER ARE IN A CALORIE DEFICIT! So there are lots of
things you can do to change this. Here we go!!!
1. Your metabolic rate slows down: Starvation mode- your body interprets a
severe and prolonged calorie shortage as a famine, so it automatically decreased
your metabolic rate in order to conserve energy. So in turn it stores fat for fuel! So
you need to make sure that you are in fact eating enough each day! You can
calculate how many calories you need to be eating for your training program and
your weight loss goals on the teambeachbody site under the eat smart tab. This
will help you get a baseline of what you need to be eating each day.

5. If you dedicate yourself over the next 21-days and follow The 3
Week Diet as outlined, you will be walking around with 12 to 23
pounds of body fat gone from your waist, hips, thighs, belly and
butt. Your clothes will be looser, you’ll look healthier and more
attractive…and you’ll have more energy than you’ve ever had in a
long, long time.
The best food for good health to maintain the system of your body I
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6. The next thing that I do is track my food on myfitnesspal. Instead of tracking it
every day, at the beginning of the week I create my meal plan then calculate my
calories. Then I have an idea of what I'm eating each day. This gives me a
baseline so I know where I stand. If you feel the need to enter every day into
myfitnesspal then by all means do that too! Whatever keeps you
accountable. When you have to write down each and every bite that you are
eating you are more likely to think twice about what you put in your mouth!
2. After people lose a lot of weight, they tend to keep eating the same way they
were eating when they were heavier. But when you are a smaller person, you
don't need as many calories.
So for example, if you needed 2,000 calories at first to lose weight, now that you
are 20 lbs lighter you don't need that many calories. If you keep eating the same
calories you won't be in a deficit and most likely won't lose weight. To drop
those last 10 lbs you either need to eat less or exercise more to accommodate
your new body size and get the calorie deficit back. In my opinion I would rather
exercise more so that I can eat more! I love food!!!

7. 3. When you move your new, smaller body, your not burning as many
calories. So it took more calories to move the former larger self! Now since
you lost weight it also requires fewer calories to move your body as well.
4. Most people either cheat on their diets or they forget to record part of their
food intake, and they do it more often at the tail end of a diet when appetite is
turned up a notch. You swear you are eating only 2,000 calories a day but you
can't figure out why you are stuck at a plateau. But you really are eating 3,000
calories. Or you think you are burning 500 calories during your workout but its
only 300. These small errors can lead to a plateau! This was the main reason
why I bought a heart rate monitor and starting tracking my food intake!
5. There is inconsistency over time! This is a biggie! Example! Kim is a female
with a maintenance level of 2,100 calories per day. Suppose Kim eats 1,600
calories per day Monday through Thursday. Four for four! She's right on target
for one pound per week weight loss. But then on Friday, Kim goes to dinner
and inadvertently finishes her day at 2,500 calories. On Saturday, she attends a
wedding and by the time the reception is over, she has topped 2,700 calories
thanks to dinner, cake and drinks. On Sunday, she struggles to get back on
track but ends up even at 2,100 calories.

8. Add it all up and you get 13,700 calories for the week. That's 1,957 calories per
day on average. Over the entire 7 day period, Kim barely had a calorie deficit
and her body fat loss would be almost immeasurable. At that rate, it would
take her 23 days to lose one pound of fat. Kim doesn't realize how inconsistent
she is being with her nutrition so she grumbles about her slow metabolism and
starts searching for the next big diet breakthrough!
What really happens is that she only remembers the 4 good days and that she
followed her program perfectly and she didn't realize how much damage she
did on the weekend!
CONSISTENCY IS THE ONE MAJOR KEY TO SUCCESS AND ITS A VIRTUE THAT
MANY PEOPLE NEED TO WORK ON CONSTANTLY!!!
I hope that this article helped to shed some light on your current weight loss
struggles and if you aren't at a plateau yet then hopefully this can prevent that
from happening! Have a great day!!!
Stay tuned for more tips tomorrow on how to exactly lose those last 10 lbs and
break that plateau!!!