3 Daily Habits to Help You Break Through a Weight Loss Plateau
I know you know the god-awful feeling.
You’ve been doing all the right stuff – and in fact, you’re often doing the exact same things as you were before.
But you’re not seeing results anymore.
In a plateau.
What should you really be doing when you’re stuck there, in order to break through and lose those next 20-30 pounds, or even just the last 10-15 pounds?
Is it something new? Something different? Or just more of the same?
That’s what I share in today’s video.
Three Habits to Break Through a Weight Loss Plateau
Weight Loss Plateau Busting #1 – Increase Workout Intensity 1%
Now, I’m a big believer in obviously the 1% tiny daily habits philosophy, because that’s what I’ve used to change my own life – my health, my relationships, my physical and financial success.
I’ve used that philosophy and I’ve seen in work in every aspect of life.
The biggest thing in weight lifting or sports for example is just progression: so if a person is not actually increasing the difficulty of what they do or the duration, then they’re not going to be able to see any results.
It’s like if you want to become an enlightened monk, you just start with one minute meditating, and then you have to work up to three hours or six hours or ten hours a day of meditation to become phenomenal at your craft.
You get there by just adding a minute a day, or by adding ten minutes a week, or by adding a little bit.
You can’t expect to get to six hours a day if you haven’t done one hour a day, or even one minute.
So to get to that next weight loss plateau, the first thing is that whatever you’re doing it, increase it in difficulty by 1%.
In the weight room, you might’ve heard a lot of people say, “I only start counting once it starts hurting.”
It’s a famous phrase attributed to boxers like Mike Tyson and Muhammad Ali.
So if you’re doing ten pushups, maybe now you do twelve. Or maybe now you start counting once it starts hurting.
So you get to ten, which is usually where you stop, then you think, “Okay, just 1% more – 11, 12, 13.”
A lot of women tend to avoid this because they think, “oh man, I’m going to get bulky.”
It’s not true.
You still need to push yourself to see those kinds of results here as well.
I’ve showed you this concept before, but it’s important.
If you look at something from a 100 day window, it’s way more accurate than if you look at it as if it were a 30 day or 40 day window.
So let’s say for example you stop having that breakfast doughnut with your morning coffee.
Let’s say that doughnut is 300 calories, and you’ve removed it (or swapped it with something else).
That’s 2,100 calories a week.
And we know that it takes 3,500 calories to burn a pound of fat.
So if you have 300 less calories a day, 2,100 a week, that’s around 2.4 pounds per month down.
But if you just counted in the first month, 2.4 pounds is virtually nothing.
By month two, that’s 4.8 pounds.
By month three, that’s 7.2 pounds.
By month four, that’s 9.6 pounds.
By month five, that’s 12 pounds.
So in the first month it looks like you lost almost nothing – but that’s because the window you’re using to evaluate your progress is completely faulty.
If you just stuck through the first month, you would’ve quit a long time ago.
If you kept going though, in five months you’ve lost substantial weight.
If you change that window in which you view your progress, you would realize that the solution is simple: you just need to be more patient.
Do more of what’s working, and just do it longer. It’s a really un-sexy answer, but that’s the truth here.
#3 – Try Intermittent Fasting
IF has really been popularized by the paleo group, and one of the major ratios people suggest for fasting:eating is this 2:1 ratio.
What that means is a 16 hour fast period, followed by an 8 hour eating window.
So for example you might go from 1 pm (have your first meal), and then 6 or 8 pm and have your second meal, and then after 8 pm you don’t eat until 1 pm the next day.
Eight pm to eight am is twelve hours, then you add another four hours or so.
Typically I have clients do a one pm and a six pm or an eight pm meal, then fast overnight, and then have those 2-3 meals again the next day.
To actually make this as enjoyable as possible, I would suggest unlimited eating within that eight-hour window. It’s surprisingly hard to binge in an eight-hour window, unless we’re eating just garbage junk food or things loaded in sugar.
It’s surprisingly difficult, which is the good news.
Just to recap here, that’s a 2:1 ratio (a 16 hour fasting window, followed by an 8 hour eating window).
I don’t consider intermittent fasting or anything else a permanent fix, but it’s another strategy that works for some people (just eating within a certain window of time).
Weight Loss Plateau Busting, Tiny Daily Habits and More
It’s pretty common to see a plateau happen at some point going after any goal – it doesn’t matter if that goal is weight loss or just writing a book.
Is there anything else you would add to this list here?