In my MetaboBliss™ program, I teach the science behind what’s happening with your metabolism. Here’s a glimpse into why your weight loss might be stalling and what you can do about it.
The Calorie Trap
When you hit a plateau, the typical advice is to cut calories even more. But that’s literally the worst thing you can do. Here’s why: our bodies are smart. They adapt to lower calorie intakes by burning fewer calories each day. This means you eat less and less, yet struggle to maintain your weight loss. Even worse, low-calorie diets lead to a loss of lean muscle, and less muscle means a slower metabolism.
The Cardio Conundrum
Most old-school diets emphasize cardio for burning calories. But long, high-intensity cardio sessions can stress your body, signaling it to shed muscle and store fat for endurance. So, while your fitness tracker might say you burned 600 calories, your body might actually have burned far less. This can make those intense workouts counterproductive, especially when combined with a calorie deficit.
Building Muscle: Your Metabolic Goldmine
Instead of cutting calories and overdoing cardio, focus on building muscle. Muscle is metabolically active, meaning the more you have, the more calories you burn at rest. In MetaboBliss™, we emphasize resistance training and progressive overload to help you build and maintain muscle. This boosts your metabolism, allows you to eat more, and keeps you metabolically flexible.
Tips for Overcoming Plateaus
To overcome a plateau, focus on managing your blood sugar by combining protein, healthy fats, and complex carbs at each meal, and avoid long gaps between meals to prevent blood sugar spikes and crashes. Incorporate resistance training exercises at least 2-3 times a week, gradually increasing the weight to challenge your muscles, and stay active throughout the day with simple activities like walking or taking the stairs. Prioritize sleep by maintaining a consistent schedule and creating a calming bedtime routine. Manage stress with mindfulness practices or healthy coping mechanisms, and support your gut health with probiotics, fiber-rich foods, and proper hydration.
Mindset Shifts for Lasting Change
Breaking through a plateau isn’t just about physical changes; it’s also about mindset. We make most of our decisions from our subconscious mind, so relying on willpower alone often falls short. To see permanent change, shift your beliefs and identity around your behavior. Here’s how:
- Behavior Change: Focus on changing one small habit at a time.
- Belief Systems: Challenge and reframe negative beliefs about yourself and your abilities.
- Identity Shift: Start seeing yourself as someone who is healthy and active. This shift can make new behaviors feel more natural and automatic.
If you’re tired of feeling stuck and ready to break through your plateau, join MetaboBliss™. You’ll learn science-backed, proven strategies to lose weight, gain energy, and keep the weight off for good. Even when life throws you curveballs, you’ll have the tools and support to stay on track.
