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How To Push Through A Weight Loss Plateau

Updated on April 25, 2015


There are two components to breaking through your weight loss plateau, they are mental and physical. Here are mental strategies to break through your weight loss plateau.

1. Take pictures of yourself monthly.

Take pictures of yourself monthly to keep your self accountable and so you can see the changes and compare from month to month. Changes might be minor on the scale but they may be more visible on your body. You may have added muscle since last month. Look at each body part to see if it has changed. Look at your face, neck, back, arms, stomach, hips, legs.


2. Write a Letter to Yourself

Write a letter to yourself. Include your goal, the steps you plan to take to achieve that goal, and some insights to help motivate yourself. You can include quotes that motivate you or maybe pictures of yourself when you were at your ideal weight. Look at it often to help motivate yourself.

3. Be Positive and Speak Positively to Yourself.

Be positive and speak positively to yourself.

4. Have a mantra.

Have a mantra that you repeat over in your head. You can tell yourself something like: "I am a happy, healthy, beautiful person." Repeat it to yourself several times a day.

5. Accept the challenge.

This plateau is a challenge. Accept it. Embrace it. Enjoy it. Beat it.

6. Share your goals.

Share your goals with other people. We are more likely to stick with a goal if we have shared it with others than if we have kept it to ourselves. Those people that we have shared our goals with can give us the support and encouragement that we need.

7. Spend time with people you want to be like.

Spend time with people you want to be like. You are going to be most similar to the 5 people that are closets to you. See out people that you want to be like so you can benefit from their healthy habits.

8. Never say or think "I can't".

Never say or think "I can't". When you are working on your next rep and it is hard, do not think "I can't do it. " Henry Ford said, "If you think you can, or you think you can't, your'e right." Be careful what you say to yourself.If you think you can, you can. But, if you think you can't, you won't.

9. Talk yourself into the next step.

Talk yourself into the next step. If you have planned your workout for first thing in the morning, tell yourself what the next step is. Say to yourself , "Just get out of bed. Just get out of bed." When you have gotten out of bed say to yourself, "Just put on your clothes. Just put on your clothes." Talk yourself into each action until you have done the things you needed to do. Small milestones can get you through the workout.

10. Use your fear.

Use your fear. If you are healthy, your body will allow you to live up to your full potential, to have your most energy, to feel your best, to give your all in work and with your family. If you don't get healthy, you won't be at your best. Use that fear to motivate yourself.


11. Have an exercise buddy.

Find an exercise buddy to keep you on track and kick you in the butt when you veer off track.

12. Join Diet Bet to lose weight and win money.

On Diet Bet you join a bet and win money if meet that bet. Most bets are for 28 days. Multiple people will join in the bet, sometimes thousands. If you lose 4% of your weight by the end of the 28 days you will split the pot with the other winners. I have completed 4 diet bets in two months, won $205 and lost 12 pounds! The link to join a Diet Bet is listed below.


Like I said before, there are two components to breaking through your weight loss plateau, they are mental and physical. Here are physical strategies to break through your weight loss plateau.

1. Eat healthy.

I know this is a no brainer but it has to be said -you have to be eating healthy or you won't lose weight. Most of your progress will be made in the kitchen!

2. Plan your meals ahead of time.

Plans your meals ahead so you don't get caught away from home hungry and end up going through the McDonald's drive through.

3. Keep a list of healthy items you can purchase when you are in a crunch.

Make a list of healthy items you can purchase while you are out and about. I have a grocery store in town that makes great healthy to go meals from scratch at the grocery store. The grocery stores are all around town. So, I know that I can go in and get something healthy there even if I am hungry and far from home. I also love the Starbucks protein bistro boxes. They have a hard boiled egg, some slices of apple, grapes, two cheese slices, a piece of whole grain flat bread and honey peanut butter. It is about 400 calories and it fills me up with healthy foods while I am on the go.

4. Drink water.

Drink water.

5. Eat protein.

Eat protein.

6. Increase the good fat in your diet.

Increase the good fat in your diet. Good fats are a huge energy source. So, up good fat and bring down the amount of carbohydrates you are eating. You will feel fuller when you eat by eating good fat. Good fats include foods like avocados, coconut oil, olive oil, ghee, nuts, beans, meat, and eggs. Your body will burn through more fat and put on lean muscle tissue by eating good fats and lowering carbohydrates.

7. Lower your total fruit intake.

Lower your total fruit intake. The best time to eat fruit is right after your workout.


8. Eat lots of greens.

Eat lots of green veggies.

9. Split your food in half.

Split your food in half. When you eat out at restaurants, only eat half of your foods as portions are way too bid.

10. Sleep more.

Get 8 hours of sleep a night. Get more sleep, drop more pounds.

11. Change up your workout.

Change up your workout. Do something else that your body is not use to doing. Change how often you work out or how long you work out.


12. Work out hard.

2. Work outs need to be intense. You should be sweating and getting your heart rate up. Discomfort is an essential part of the process. If you are not uncomfortable during your work outs, you are not changing your body. When you are uncomfortable and tired is the point in the workout when your body changes. If you are legs are burning from the squats, push through it and finish the work out. Even as your physical fitness improves there should always be points in your workout where you hit those thresholds when it starts to get hard and your body tells you to stop. Keep going. That threshold is when the set really just started. Get comfortable with being uncomfortable. Plan your workout before you begin and finish the entire workout even if you are tired.

13. Quality over quantity.

Quality over quantity. When you work out, give it your all. Finish your work out spent. If you can only exercise 3 times a week and you are giving it your all every time, you are going to see progress.

14. No chit chat.

Don't stop and talk during work outs. You are there to work out. You are not getting a quality work out in if you are stopping and talking between reps.


15. Change your scenery.

Change your scenery. Work out some place else to keep you aware of what you are doing and not set into a specific work out and going through the motions. If you work out inside, go outside. If you work out in one part of the gym all the time, try a workout in another part of the gym.

By adapting healthier eating and sticking to work outs, you are creating changes that are happening inside of your body. Before you start to see visible results on your outside you should be feeling results on the inside. Eating healthier and exercising is going to make you feel better, be happier, and more energetic.

Your going to have periods where things seem to plateau. In order to move forward you have to keep going even when you are not seeing the results. Understand that this for your overall health and you will get the results if you keep going. You are creating a relationship with your body by giving it what it needs. Your giving it health food, exercise, and rest. Stick with it long enough and you will see the progress.

And remember, everyone is different. Some of these strategies might not work for you because you are already doing them. Pick five of these strategies to incorporate and I bet you will skyrocket right through that plateau!

How to BREAK the Weight Loss Plateau & Lose Weight for Good with UK Dietitian Nichola Whitehead.

How many of these ideas can you incorporate to beat your plateau?

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