Overcome Stagnation in Your Diet

Diet plateaus are a normal part of any weight loss journey, whether you are trying to get ready for an event, be healthier, or something else.. Whether you’re following a calorie deficit, low-carb diet, intermittent fasting, or another nutrition plan, it’s common for progress to slow down over time, and it can feel like you’ll never hit your goals. Sometimes breaking through a weight loss plateau can be as simple as reducing sodium intake, adjusting meal timing, or making small changes to your calorie intake and activity level.

The truth is that weight loss plateaus are inevitable, no matter how perfect your diet or training routine is. Your body is incredibly adaptive and will gradually adjust to the demands you place on it. As your metabolism adapts and your body becomes more efficient, the same diet and exercise routine that once produced steady results may no longer be enough to keep the weight coming off.

Recognizing when you’ve hit a plateau is the first step toward overcoming it. Instead of assuming your diet has stopped working, take a closer look at your nutrition, exercise routine, recovery, stress levels, and daily habits to identify what may be holding back your progress.

Many people become discouraged when they stop seeing the number on the scale drop, believing they’ve done something wrong or that their body is “broken.” In reality, this is a completely normal phase of fat loss and one that nearly everyone experiences.

The good news is that there are several proven strategies to overcome a diet plateau and restart your weight loss progress. Our team at Training Lofts has put together some of the most effective ways to get your results moving in the right direction again.

3 ideas to Break Your Diet Plateau

Reassess Your Caloric Intake

While you are working out, your body is going through many changes physically and chemically. Depending on your goals you may structure your diet differently, and may need to lower or raise your caloric intake. As you lose weight your body will require less calories through out the day. If your bulking and your looking to add muscle, you may have to increase your caloric intake to help with muscle growth.

Stick to a new caloric intake goal for 4-6 weeks. If you don’t see a difference, consider looking at an alternative aspect to adjust.

Don’t Skip Meals

When you decide to be on a weight loss or weight gain journey, its imperative that you stick to a diet that allows you to hit your macros and eat what you like and make sure that it’s sustainable. Set a goal and stick to it for a few months. Many times people are consuming food in the wrong manner.

Three meals a day has been the standard for a long time. However, the more science that comes out, s we are finding that method is not optimal for losing weight. Eating 5-6 meals a day is a better way of dieting in order to keep your metabolism high.

Eating more often and keeping your portions small allows the body to keep burning fuel all day long. When you wait 6 to 7 hours to eat, your body goes into hibernation. It does not know when food is going to be consumed again. So don’t skip meals.

Eat More Protein

Protein can boost metabolism and even help the body retain its muscle while scorching fat. Protein-rich foods also suppress ghrelin, which is a hormone secreted by the stomach that stimulates appetite.

Whether you are trying to lose weight or gain weight. Protein should be consumed in almost every meal.

You can get your protein from many sources. Meat happens to be the most bang for your buck. However, there are plenty of vegetarian and vegan protein sources. Protein shakes are also a good way of adding protein to your diet and can also be a good meal replacement if you’re on the go.

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