Description

In this episode we talk about 4 Reasons Plateaus Happen and What to Do About Them!

The key to beating a plateau is consistency... 95% of the time, when the scale stops moving, it’s because we have drifted from our eating plan. To get the numbers moving in the right direction, give it 2-3 solid weeks of consistent, on-plan meals before adjusting. 

Why they happen

Scientifically speaking, when we lose weight, TDEE has been consistently shown to decrease.  Weight loss results in a loss of metabolically active tissue, and therefore decreases BMR. Previous literature refers to this excessive drop in TDEE as adaptive thermogenesis, and suggests that it functions to promote the restoration of baseline body weight.

We essentially stop burning as many calories and so our output is now either matching, or less than our input.

What areas do we look at with plateaus?

1. Intake -
   1. Have we been consistent - weekends too!?  
   2. Can we reduce calories at all? 
   3. Quality of food?  
2. Sleep/Stress - 
   1. Have these changed over the past 2-4 weeks? 
   2. Are we getting a minimum 6.5-7.5 hours of sleep a night? 
3. Movement -
   1. Are we exercising regularly?
   2. Are we getting minimum 8-10k steps a day? 
   3. What is our intensity of exercise and does it match our sleep/stress going on? 
4. Is it time to ‘take a break’ from dieting? 
   1. How long have we been dieting and in a consistent calorie deficit? 
   2. What is our biofeedback telling us? 
      1. Sleep
      2. Hunger
      3. Mood
      4. Libido

Connect with us:
Website lsn.fit 
Instagram @lsn.coach
@lizromannutrition @bchilcz3
Email: liz@lsn.fit or becca@lsn.fit

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Produced by 📣 brandhard