Plateau: verb: to reach a state or level of little or no growth or decline, to stop increasing or progressing; remain at a stable level of achievement; level off.
When it comes to weight loss, a plateau is one of the most frustrating things you can encounter. If you’ve been experiencing success for a while, the arrival of the dreaded plateau can really knock the confidence right out of you and make you wonder why you continue to try so hard every day if you’re no longer getting results. After losing weight consistently, to start seeing the scale hover around the same 1-2 pounds for weeks while you work your tail off can be mind boggling. Why even bother anymore? If the scale isn’t going to budge then you might as well be enjoying a cheeseburger right?
I’ve been reading a lot about plateaus this week and searching around for ways to break through them. The general consensus (on the internet, at least) is that you need to mix things up in order to keep your body guessing. If you are doing the same form of exercise every day then your body will begin to adapt and actually start to burn LESS for the same amount of time you spend working out. This means we have to switch up our exercise routines. If you run on the treadmill at the gym every day at a steady pace, try interval sprints. Why not get off the mill altogether and hop on the spin bikes- or even jump in the pool for a few laps. Your body is smart but not smart enough that you can’t fool it in to dropping fat again with a little well-planned trickery.
The same goes for the amount of calories you eat. After the initial shock of cutting those extra 500-1000 calories a day, your body begins to get wise to what you are doing and becomes more comfortable with that reduced amount- and less likely to drop weight. So. Not. Fair. What should you do then? Well, one thing you can try is something called calorie-cycling, or zigzag dieting. The way it works is instead of always eating the exact same amount of calories each day, you try varying your daily intake up and down, while still hitting your average deficit for the entire week. Confused? Here’s an example:
Monday: 1700
Tuesday: 1400
Wednesday: 2000
Thursday: 1600
Friday: 1500
Saturday: 1900
Sunday 1700
Total calories for the week: 11,800
Average: 1685 per day
Keep in mind, a 1700 average may not be what is right for you. However, I did come across a handy site that will help calculate your own suggested calorie cycling plan.
Wait. So it’s not enough just to count calories but now I have to vary the amount each day? Sheesh. Ok, hold on. Another way to mix things up may be as simple as adding a “cheat” day to your diet. This is a bit easier to explain. As you can tell from the name, it’s basically one day a week where you get to literally cheat on your diet plan. I’m not saying to wash down an entire pepperoni pizza with a couple of chocolate malts but maybe taking a day to give your body a taste of what it’s been craving can’t be such a bad thing? Adding a few extra calories for the day may be all you need to trick your body into cracking through that plateau. Especially if you switch back to your regular calorie deficit the following day.
One other thing to remember is that as you get closer and closer to your goal it will get increasingly difficult to peel off those last few pounds. There comes a point where we have to ask ourselves if the number on the scale is more important than how we feel. What once seemed like a reasonable goal when you set out may not actually be what is best for you in the end. If you are active and healthy (and building muscle) then it could be possible that your body has those pounds for a reason. Just a thought.
Anyone ever try the zig zag strategy? I’m dying to know if you’ve had success. Or maybe you have other suggestions for breaking through a plateau? All ears here.
*Photo by oskay.
Great post Tracey. Since I’ve just begun I haven’t hit a plateau yet, but I might just have to try this zigzag business!
I have never tried the zig-zagging, I’ve never even heard of it until now. I’m positive that paying that much attention to calories is too much for me. I’m going with your strategy of ‘this extra weight must be here for a reason’!
I’m a big proponent of zig zag dieting. I am a natural zig zag eater so I can see the effects of it on a regular basis. Counting calories is not for me but you can still judge caloric intake by your energy level (I think?). Good tips!!
Haven’t tried zig zagging, but have used the “cheat day” for over a year now and couldn’t be happier with the results. It shakes things up, so I rarely see a plateau… and, I get to eat the things I’ve been craving that week. I put my cheat day at the end of the week as a sort of “reward” for being so good all week long. It might not be for everyone, but it’s definitely what’s kept me on track.