No one said it would be easy. Hitting your target weight goals can be tough! And it can be incredibly discouraging when you’ve lost a bunch of weight, your energy has increased, you are sleeping better, everything seems to be going great … and then it stops. Hitting a weight loss plateau isn’t totally uncommon though! You are not alone. The trajectory between your starting point and your goals isn’t an arrow-straight line upwards. As with any journey, there will be ups and downs.

As you lose weight you also lose a small amount of muscle (don’t fret, as you lose weight, we’re also helping you strengthen). The catch is muscle keeps your metabolism up so when we lose a little bit of that, it’s natural for the metabolism to stall a little, too. We don’t like to focus on calorie counting too much but what happens as your metabolism slows a little, it’s burning fewer calories so the work you initially put in to lose the weight is now only able to maintain it.

The key, however, is to NOT. GIVE. UP. Don’t revert back to old bad habits- that is just a guaranteed way to undo all your hard work. You CAN break through your weight loss plateau.

Functional Training

So, we’ve established that as you lose weight your metabolic rate also starts to slow down. The good news? Exercise has been proven to counteract this effect! And if weight loss is your goal, exercise is happening anyways, right? This is why it’s so important not to fall back on bad habits. Stick to your scheduled time with your trainer. Working on resistance and strength training will help you retain muscle mass and get over this obstacle. PLUS- who is going to know more about helping you overcome your weight loss plateau than your trainer? It’s literally our job! 

Holistic Nutrition

Part of our EPIC Life Formula includes 4 cups of fats, greens + fibre per day and you know what- that will help! Focusing on the foods that are going to fuel your body is so necessary to overcoming ANY obstacle you face in your health and wellness journey, not just a weight loss plateau. Fibre especially has been proven to help with weight loss because it helps you to feel full and satisfied. So load up on veggies like broccoli and brussels sprouts that are fibre favourites! 

Drinking water also helps to boost your metabolism! (Honestly, what can’t water do?) This isn’t the quickest way to get over your weight loss plateau but over time drinking more water is a good habit to develop and some studies have shown that plain water can boost your metabolism 24-30% for a period afterwards.

Nature

If you’re trying to be as active as possible, why not take it outside? Go for a walk or a hike to put in a little extra work outside the gym. Not only will it benefit your physical health but your mental health. Stressing out can also put the brakes on your weight loss. When you’re stressed out your body will produce more cortisol to help you manage that stress but cortisol also can increase your belly fat storage. Spending time in nature, however, has been proven to promote feelings of relaxation and tranquillity.

Self-Care

Your mental state can have an immediate impact on your physical health. Regardless of your health and wellness goals, self-care is crucial in meeting them. When it comes to a weight loss plateau, we’ve already mentioned keeping your stress levels in check is important but ensuring you’re getting enough sleep is also going to make a big impact. Not getting enough sleep can also slow down your metabolic rate and alters hormone levels that will lead to fat storage. Aiming for 7-8 hours of sleep per night is ideal.

Above all, remember that the number on the scale is just a number. Even if your surface goal is to lose weight, bigger picture our objective is to optimize how you feeeeeel.

We’re here to get you through. If you’re just starting your fitness journey or have found yourself stagnant in the middle of it sign up for our EPIC Life Assessment to take the next step toward reaching your goals.