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Our free resources:
1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin
24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optin
5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin
1. Identify Consistency Gaps (1:06)
In the big picture, there are 4 key fundamentals to losing weight, which are good nutrition (including hydration), consistent activity/exercise, good sleep schedule, and accountability. This first step is to take a look at these key areas and see where you might have consistency gaps. If you are regularly falling off track in one area, your weight loss efforts will hit a plateau.
So, you should check into your regular routine and see what could be affecting your efforts. Are you eating well through the week, but blowing out at the weekend? Are you skipping workouts or training at too low intensity? Are you getting less than 7 hours of quality sleep each night? These are the types of questions to ask yourself to find out what consistency gaps could be stalling your weight loss efforts.
2. More Sleep & Water (3:14)
A weight loss plateau can often be caused by your body simply retaining more water than usual. Drinking more water can encourage the release of this water retention as it kickstarts your kidneys into processing fluids better. Increasing sleep will help with hormone balance, and insulin sensitivity, both of which play a big part in weight loss success.
3. Scale Back Portions (Especially Carbs) (4:14)
If your weight has hit a plateau and the first two steps shown above are in check, it is worth looking at your calorie consumption a little closer. If you are using our perfect plates method of having ¼ plate of protein, ¼ plate of carbs, ½ plate of veggies, and a small portion of healthy fats, I would recommend scaling back your carb portion first. Keep the rest the same and see what happens to the scale. Small tweaks can often lead to big changes.
4. Do a High Carb, Low-Fat “Refuel Day” (5:12)
This is a slightly more advanced one of our weight loss plateau tips and may sound counter-intuitive after the last tip, but high-carb, low-fat refeeds can help to boost your metabolism as a one-day solution. Increasing your carb intake for one day stimulates your body’s production of leptin, which is a hormone that controls hunger and encourages energy expenditure from your fat cells. Two important points here though are 1) This only works when done sporadically, and 2) Your meals MUST be high-carb and low-fat.
5. Intermittent Fasting (7:39)
There are two ways you can do intermittent fasting. The first is known as the 16:8 fast, which means fasting for 16 hours each day and having an 8-hour daily eating window. On our FF30X programs, this works with meal times at 10am, 2pm, and 6pm. The second is a 24-hour, dinner to dinner fast, once per week. This is incredibly effective and beneficial for your health as well as one of the most effective tips for breaking a weight loss plateau.
6. Supplementation (Green tea, Coffee, Fish oil, Probiotics, Vitamin D3) (9:34)
The last of our weight loss plateau solutions is to start taking supplements, specifically those shown above. The thing to remember with supplements is that they are exactly that…supplemental. Following a healthy eating plan, hydrating, and sleeping enough each day should always come before supplementing. That being said, if all the other ducks are in a row, then use these supplements to help knock through your weight loss plateau.
To learn more about how to beat a weight loss plateau, read the full article here: → https://www.fitfatherproject.com/how-to-break-through-a-weight-loss-plateau-the-definitive-guide/
If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/youtube-osm-program
Enjoy!
Your friends here at the FFP,
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project
**Disclaimer: This beat weight loss plateau information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.