Breaking through plateaus

I’ve got a quick one for you today! I want to remind you that if you are working with me or another nutritionist, check with them on this, they will be able to help you make adjustments if you need!

When you are in a weight-loss or weight-gain phase, you might hit a point where you feel like you are totally stuck and not making progress anymore. Maybe you have been at this for a long time and your body has just adapted. This means that it is time to switch things up a bit! Here are some simple tips to help you break through and start seeing progress again.

1.      Check in with your calories and macros

a.      If you are in a weight LOSS phase

                                      i.      It may be time to reduce your calories by 5-10% while keeping your protein high to help you maintain that muscle you have been earning.

b.      If you are in a weight GAIN phase

                                      i.      You could need to eat some more – start by adding more protein and carbs to help you fuel your workouts and recovery

2.      Switch things up at the gym

a.      Challenge yourself by increasing reps, weight, or sets

b.      Try out a new workout, or different movements to work different muscle groups

c.      Check in with your recovery, are you getting enough sleep?

3.      Lifestyle habits

a.      Stress can be affecting your recovery

b.      Keeping yourself hydrated is incredibly important

c.      Consider that it may be time to take a break and sit in maintenance for a little

These small adjustments, plus being patient with yourself, can help push you past a plateau and closer to your goals!