BioTrust Radio #15
Published Date: 7th February 2018
Podcast Duration: 32 minutes
Podcast Title: 6 Reasons You Hit a Weight Loss Plateau
Presenters: Shawn Wells and Tim Skwiat
6 Reasons You Hit a Weight Loss Plateau
You Can Also Listen To The Full Podcast on Biotrust’s own Website HERE
Are you frustrated by slow or stalled weight loss? After making some progress, has your program stopped working for you? Whether you’re looking to overcome a weight loss plateau or avoid one altogether, you’ve come to the right place. In this episode of the BioTrust Radio health and fitness podcast, we reveal 6 common reasons for a weight loss plateau, and more importantly, exactly what YOU need to do to break through it. We’ll also cover the age-old question how often should you weigh yourself? Should you even pay attention to the number on the scale at all? Find out now…Enjoy!
In this information-packed episode of the BioTrust Radio health and fitness podcast, Shawn and Tim answer some common and critical questions: 1. How often should you weigh yourself? (Does the number on the scale even matter?); and 2. What is a weight loss plateau, and more importantly, what can you do if you’re weight loss progress has slowed or stalled?
Here’s what you can expect to learn in this episode of the BioTrust Radio podcast:
● Quote: “Life is 10% what happens to you and 90% how you react to it.” – Charles R. Swindoll
- We don’t control everything that happens to us, but we control how we react to it.
- Growth mindset—view challenges and obstacles as growth opportunities and learning experiences
● VIP Question (from BioTrust VIP Member Wendy Leombruno): “How many times do you guys weight yourselves? I’m at 215 [pounds], and while that’s 11 pounds lighter, I’ve been stuck there for 2 weeks—it’s driving me nuts! I do feel better, and I know I’m losing inches (because my clothes are fitting better). But I would like to see results on the scale too. Any ideas???”
● How often should you weigh yourself?
- Generally speaking, research shows that frequent self-weighing (daily/weekly) improves weight loss and weight maintenance outcomes.
- Daily fluctuations in scale weight are very normal.
- The number on the scale is only data—it does not tell you anything about you as a person.
- Instead of looking at day-to-day fluctuations, look at averages and trends over time (e.g., week-to-week changes).
- Even though the scale can be a useful tool, it’s really important to emphasize quality weight loss.
- Assess your relationship with the scale.
- Some people may do best with weighing only once per week, and there’s some research showing that weighing on Wednesdays may yield the most reliable results—and people tend to weigh the least on Wednesdays.
- There are MANY other useful measurements, which you can read more about here: How Do You Figure Your Ideal Bodyweight?
- How do your clothes fit? How do you feel?
● What is a weight loss plateau and how can you overcome one?
- Weight loss plateau: After initially having weight loss success, a weight loss plateau typically occurs where progress stalls or stops.
- As a general rule of thumb, before making any changes to your program, wait at least 2 – 4 weeks of no measureable progress.
- Metabolic rate is proportional to bodyweight. In other words, as you lose weight, you burn fewer calories, so you have to adjust how much you eat and/or exercise over time if you want to KEEP losing weight.
- Metabolic adaptation, or adaptive thermogenesis, can contribute to a weight loss plateau.
- NEAT, or non-exercise activity thermogenesis (spontaneous movement), usually decreases with a reduced-calorie diet.
- One of the biggest contributing factors to a weight loss plateau: lack of compliance/adherence with your diet and exercise program.
- When it comes to exercise, many people fail to include progressions. In other words, they do the same thing over and over.
● Another contributor to a weight loss plateau is not adapting, or periodizing, your diet.
- Adjusting “calories in” to your new bodyweight
- Periodize your carbohydrate intake relative to your activity levels (e.g., more carbs on days you’re more active)
- Instead of a daily caloric deficit, consider “higher” and “lower” calorie days—still creating a “net” deficit, on average, over time.
- Consider including a cheat day.
- Consider intermittent fasting (e.g., alternate day fasting)
● Recommended reading:
- The Obstacle is the Way (Ryan Holiday)
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And remember…you’re just one decision away from better health and a better body
Hat Tip to Biotrust Nutrition.