Breaking Through a Fat Loss Plateau | Why Less Isn’t Always More
Have you ever found yourself stuck on a frustrating weight loss plateau, despite giving your workouts and your nutrition everything you’ve got? Well, let me tell you, you’re not alone. Weight loss plateau’s happen to most people who are on a wellness journey. I’ve been there myself.
For women over 40, getting to a healthy (sustainable) weight can sometimes feel like climbing a never-ending hill. So let’s start to shift our thinking and consider these plateau’s a place to rest, and celebrate how far we’ve come.
In this blog I’ll share with you some of the sneaky culprits that can cause a weight-loss plateau, and leave you will some tips on how to break through and get back to the progress you want.
The Stress-Weight Connection: Your Body's Fight-or-Flight Response
Let’s start by talking about stress. We all know that stress can wreak havoc on our minds, but did you know it can also do a number on your waistline? When you're stressed, your body releases a hormone called cortisol. While cortisol is great for helping us run away from saber-toothed tigers (you know, way back in the day), it’s not so great for our modern-day stressors like work deadlines, traffic jams, and those never-ending to-do lists.
Cortisol doesn’t just make you crave comfort foods like chocolate (for you sweet tooth’s) and chips (for us salty gals); it also encourages your body to store fat, especially around your belly. Combine that with the emotional eating we often turn to when stressed, and you've got a recipe for weight gain or retention.
Overtraining: When Too Much of a Good Thing Becomes a Bad Thing
Now, let’s talk about overtraining. I see this happen quite often with women. You might think that the more you exercise, the more weight you’ll lose, right? Not quite. Overtraining can actually sabotage your efforts. Here’s how:
Cortisol Overload: Yep, we’re back to cortisol. Overtraining keeps your cortisol levels sky-high, which can lead to muscle breakdown and—you guessed it—fat storage.
Muscle Loss: Without adequate rest, your muscles don’t have time to repair and grow. Instead of becoming stronger, they start to break down, lowering your metabolism and making it harder to burn calories.
Injury Risk: Pushing your body too hard can increase your risk of injury, which can put you out of commission and halt your progress altogether.
Sleep Disruption: Overtraining can mess with your sleep, leading to poor recovery and—you guessed it again—increased stress!
Fatigue and Burnout: When your body is constantly fatigued, it’s tough to muster the energy to exercise effectively. This can lead to burnout, making it harder to stay on track with your fitness goals (or anything really).
Finding Balance: How to Break Through the Plateau
So, what’s the solution? It’s all about finding balance. Here are a few tips to help you break through that plateau and get back on track:
Incorporate Rest Days: Rest is just as important as exercise. Give your body time to recover with at least one or two rest days per week. Rest days can still incorporate gentle movement, like taking a walk or a restorative yoga class.
Mix Up Your Routine: If you’ve been doing the same workouts day in and day out, your body may have adapted. Try adding in some strength training, HIIT (High-Intensity Interval Training), or yoga to keep things fresh.
Listen to Your Body: Pay attention to how your body feels. If you’re constantly tired, sore, or unmotivated, it might be a sign that you need to dial it back.
Manage Stress: Incorporate stress-relief practices like mindfulness, deep breathing, or meditation into your routine. Even just a few minutes a day can make a big difference.
Get Enough Sleep: Aim for 7-9 hours of quality sleep per night to support recovery and keep those pesky cortisol levels in check.
Remember, fitness and fat loss are about more than just how much you can push your body. It’s about working smarter, not harder, and giving yourself the care and rest you need to thrive.
Ready to break through that plateau? Let’s get started—your body, and mind, will thank you!
About Meg
I wear several hats that allow me to contribute positively to the lives of those around me. As a health coach, I am committed to guiding individuals on their wellness journeys, helping them make sustainable choices that lead to vibrant and balanced lives. Through my role as a yoga teacher, I have the privilege of sharing the transformative benefits of this ancient practice with my students. Moreover, as a personal trainer, I believe in empowering others to harness their physical potential and lead active lives.
Embark on a transformative health and wellness journey tailored exclusively for you through my specialized health coaching services. Discover the power of mindfulness practices, enhance your sleep quality, and achieve an overall sense of well-being with personalized one-on-one coaching sessions. If you find yourself facing challenges in making positive changes, consider the invaluable support and guidance that a health coach can provide. Your path to a healthier and happier lifestyle begins here.