
Pat yourself on the back: You’ve lost weight! Or, at least you had lost weight, but for the past few days or even weeks, the scale hasn’t been budging. You don’t feel like you’re doing anything different with your diet. You’re keeping carbs low, eating the appropriate amount of protein, and you’re moderating all of it with a consistent exercise program.
For most people attempting to lose weight, there comes a time when they reach that inevitable plateau where their motivation is soaring but they’ve stopped seeing results. If you’re nodding right now, don’t worry. What you’re experiencing is totally normal. Plateaus, whether they relate to weight, to your job, or your closest relationship, are a call to charge things up again, refine your strategies and keep moving forward.
So rather than give up and maintain your current weight, or worse yet, drown yours sorrows in a half dozen donuts, there are numerous actions you can take to reignite your program.
Here are our top 5 picks for breaking through your weight plateau:
Although Conventional Wisdom tells us that fasting forces the metabolism into slow motion causing your body to cling onto fat stores, recent scientific studies have suggested otherwise. According to an article in the American Journal of Clinical Nutrition, alternate day fasting may result in an improvement in insulin sensitivity and glucose uptake, as well as decreases in fat mass. While science is still unearthing the precise mechanisms for why and how this occurs, the previously-held idea that you have to eat six meals a day or more in order to keep your metabolism stoked to lose weight simply isn’t true.
Lucky for you, intermittent fasting (IF) can be done in a number of ways. From daily fasting, by only eating during a 5-hour time period, or setting aside one to three days a week to fast, the combinations are virtually endless. The important thing is to know is what kind of intermittent fasting technique will work best for you and your lifestyle, and this can only be determined by a little experimentation. As long as IF is done correctly, it can kick your body off of its weight plateau in just a matter of days. And keep in mind that IF is not about starving yourself. It’s about eating in a manner that mimics the natural irregularity of Grok’s eating patterns.
A slice of bread here, a handful of tortilla chips there – it all adds up. When we start to lose weight, we might be inclined to loosen the reins on what we can eat. Even though occasional indulgences should be enjoyed guilt-free, when you’re still trying to lose weight, those seemingly benign snacks still count.
So for one week, write down everything that you eat. Everything. From the sugar packet you dropped into your coffee to the two bites of of Cherry Garcia you snuck from cousin Sal’s dessert bowl at your niece’s sweet 16, write it down. A food diary is an honest look into what you’re actually eating, not what you think you are eating.
Need more convincing that you might not be being honest with yourself? According to the American Journal of Preventive Medicine, those who kept a food diary in a 20-week study dropped double the weight of the dieters who did not chronicle their food choices. Keeping a food diary makes you accountable for what you eat because it forces you to consider your actions before you take them. This is an effective safeguard against mindless snacking or emotional eating.
If you’re looking for an online food journal, check out the one at FitDay.com. It’s free and super easy to use.
Side Note: The Primal Eating Plan is meant to be intuitive and easy. One of the great things about Primal eating is that you don’t have to count calories and track every bite of food you consume. This is why we only recommend the food diary as a temporary method to uncover any dietary indiscretions. Once you’ve honed in on and refined your behaviors we say ditch the journal and get on with eating Primal in a natural way that requires little to no effort.
They say variety is the spice of life, and this holds true when it comes to your workouts. Without change you might find yourself dreading the monotony of regular gym sessions and simply lose motivation. Additionally, your body can become used to to the same caloric burn and muscle exertion as it becomes more efficient at completing regular movements. Give your brain and brawn the wake up call they need by shaking up your usual routine with some new additions.
Try increasing the speed as you exercise and do short bursts of intense exercises (such as sprinting) for one to two minutes followed by small rest periods. These short bursts of anaerobic activity will stimulate your body to release human growth hormone, which helps to burn fat while maintaining muscle mass.
If that doesn’t do the trick, try getting super Primal by ditching the gym, shoes, and structure for some free form activity. If this doesn’t keep things interesting we’re not sure what will.
Keep in mind that 80% of your body composition is a result of your diet. The remaining 20% is determined by how you effectively manage your sleeping patterns and stress levels, how you exercise and other lifestyle factors. Increasing your workout intensity is but one way to tweak an otherwise optimized weight loss plan.
Try reducing your carb intake to 50-100 grams per day to reduce insulin production and fire up your fat metabolism. Make sure that you’re eating enough protein for your weight (we suggest using the .7-1 gram per pound of lean body weight formula), eating the right vegetables and snacking on high-fat foods to keep you feeling satisfied.
Remember that losing 10 lbs when you are starting at 300 isn’t nearly as difficult as losing 10 when you are approaching your ideal weight (say, going from 170 to 160 for a male). Don’t let this come to you as discouragement. Just recognize that changes might not come as quickly as they once had and resolve to stay the course.
Also, know that The Primal Blueprint lifestyle is about long term goals. Though you can lose weight quickly on the PB, keep your head straight and remember that the emphasis should always be on a healthy, Primal lifestyle – not a get-fit-quick routine. You can do it, but it may take time.
Final Tips
If you haven’t done it already (or even if you have!), consider taking the 30-Day Primal Health Challenge. It may sound daunting, but employing the “act as if” tips will be sure to get you through those tough moments when a piece of dry toast looks better than a killer omelet (does this really ever happen?).
If you’ve tried all of these strategies and you’re still stuck, don’t hesitate to hit us up with a comment. Our experienced Primal community will likely be able to help.
The Primal Blueprint: The Ultimate Way to Break any Weight Loss Plateau
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92 Comments on "Break Through Your Weight Loss Plateau"
A buddy of mine has been hitting this plateu bit for about a month now. We discovered that he may be overdoing the nuts and berries and mini carrots a bit. He is cutting back on those and I think the plateau is going to be a thing of the past. When in doubt.. cut some carbs!
The SoG
Great post- I had this question a while ago.
Sometimes a carb refeed after a workout is a great way to restore low leptin levels that are a result of a diet. Also a great way to boost muscle glycogen and enhance insulin sensitivity. I have found it is best to stick with white rice. White rice has no bran, which can irritate the gut, and virtually no lectins. Stick with primal starches and avoid “sugar” and fructose The weight/fat loss the next day will be apparent when you look in the mirror.
I think Son of Groke brought up a good point – it helps to talk it over with someone else… how and what you are eating, your exercise regimen, your sleep patterns, etc… they can take a more objective (and new) look at it and might be able to more easily find ways to pass the plateau.
Thanks Mark- another great post. Since I’m at the beginning of my weight loss I haven’t hit the plateau – YET. But it’s probably inevitable, and I’m bookmarking this to remind me to look at all my factors and tweak!
And I agree with SoG- I was eating too many nuts and berries at first (because I think they’re a great combo of ‘transition food’) but they were hindering my weight loss.
I have lost 70 pounds and did it by Weight Watchers and excriese. I have been told that you are to get rid of all the fat clothes because its to easy to say well I can just wear the bigger size if I gain . Its more of an incentive to stay in the smaller size by giving up the bigger ones. And thats what I did!
Really? You can’t figure it out?? 😉 Maybe try NO alcohol, NO cheese, NO chocolate. I mean come on! You’re dieting to drop bodyfat, if you get stuck, all “sensible indulgences” are temporarily GONE. You can have those things again when you reach your goal weight. I hate to bust ba**s but it sounds like you need more DISCIPLINE. Going from fat to “normal” is easy. From normal to ripped is HARD. …No matter what diet your on.
Apurva,
Your post on breaking thorough your plateau is quite old but it is nearly identical to my current predicament. Just wondering how you’ve done since?
Thanks-
Michael
What works best for me?
Sprints. (Bike, elliptical, or running.)
Fast until about 2:00 P.M. two days a week.
Throw in some very low calorie days.
No carbs after 7:00 P.M. (Even fruits and vegetables.)
And my least favorite, but the most effective…cut out all alcohol.
1) Can’t “plateauing” weight wise still mean you’re overall fitness is improving because you could be trading fat for muscle?
2) I don’t think there’s enough paper to truly document everything I eat…
If you are in the Sarasota area, I am a NSCA CPT and specalize in weight loss. Visit my website at GulfCoastPersonalTrainingLLC.com
Does fasting between meals really count as fasting? If I didn’t “force” myself to eat lunch I would only eat dinner every day (I don’t really even get hungry OR thirsty until around 7 PM).
I meant smallest amount of berries not veggies LOL
I was going to say, thanks for the response back.
Good reminder to mix it up some. I’ve been at my current weight/body composition for quite a while now, but I have some unwanted pounds I’d like to shed. It will take some focus.
It’s not so much the weight I care about as body composition. This brings up the old question: What’s a good way to estimate body composition (lean/fat)?
Re Eric
for what I know, there’s no need to stuff oneself with a meal if not hungry – metabolism will not slow as long as you keep adequate intake of calories.
Technically, the answer to “Does fasting between meals really count as fasting?” is : all fasting is between meals (except for the last fast in one’s life, that is).
I understand the IF concept but it doesn’t sit well with me. I believe in doing the things that are healthy habits, the things you will continue to do after you’ve lost the weight.
Tweaking your intake food and workout routine is one thing, but IF? Nah.
On the other hand, fasting to cleanse the body or for spiritual purposes is totally different. Just my 2 cents.
Thanks for your answer, Mark. Your words are reassuring. That being said, this lifestyle makes me feel so great that I have no hesitation to keep on going. It feeds itself, really. My previous comment was made primarily as an invitation for suggestions for further optimizations/improvements in my lifestyle.
Apurva
@Rick: mmmm…..Mammoth…..drool….
Currently using a lot of flax seed meal and oolong to reduce weight – 7 pounds in 2 weeks.
I’m the friend Son Of Grok was talking about. I’ve been on this plateau about 5 or 6 weeks. This post couldn’t have come at a better time and it simply reinforced most of the advice SoG has been giving me. I think this plateau will end soon as I’ve already noticed in my belt size in just the past week.
Mark – do you ever buy into the theory that a plateau might mean you’re not eating enough? I’ve been talking to a few people about whether this notion is really fact or a myth. What’s your opinion?
Wonderful Post Mark!
I esp. love the write it down, that’s something that is a huge help to me to keep track of and keeps me on track!
One thing that i try to encourage people asking me advice to lose weight, i also suggest to NOT eat past 6:00 p.m.
Doing this you’ll be hungry upon waking up. For me, eating breakfast gets me going.
Thanks for the great post Mark. I love the reminder to write it down. As a formerly obese person (morbidly so if you trust the BMI) I have always seen great results when using Fitday, but then I get cocky and think I don’t need it. Guess what happens…
Very happy to read this and all the comments. I, too, am probably eating too many nuts, and maybe too much fruit and berries. I try to have a day where I do eight 100m sprints, but I’m going to try throwing in Tabatas on the exercise bike to make my week look like this: weights, bike, weights, bike, rest, sprint, rest. Shuffle as needed to keep it interesting, I guess.
There’s a light at the end of the tunnel. After my 6 week plateau and today being weigh day, I was happy to see that after my adjustments I finally had a 7 pound weight loss. Phew!
Opps…just saw I need my new contact info. 🙂
Reiterating the question a few others have asked above, when limiting carbs for breaking a plateau, does that include veggies? I keep wondering, if I still feel hungry at the end of the day, what’s the best snack I should opt for – a bowl of broccoli, lean protein, fatty protein, tablespoon of coconut oil?
1. Increase the frequency of exercise
2. Increase the intensity of exercise
3. Increase the amount of time you exercise
4. Change the type of exercise you are currently doing.
F – Frequency
I – Intensity
T – Time
T – Type
5. Nutrition – Take another look at the type of food you are eating and the amount.
“You will have to get into the LBM x 1-1.25g in protien you will not get ripped either. Ask a bodybuilder.”
What? (post got srcabmled)
You will have to get into the LBM x 1-1.25g in protien or you will not get ripped either. Ask a bodybuilder.
I am unsure of what is happening here…
ohhhhhh! I was using greater than less than symbols and the post deleted every thing in between.
Last time… promise.
You will have to get into eating less than 50g of carbs per day for several weeks or you will not get ripped. Ask a bodybuilder.
You will have to eat greater than your LBM x 1-1.25g in protien or you will not get ripped either. Ask a bodybuilder.
… and please work post.
A can of tuna is only 30g of protein, not 150g of protein. A piece of beef the size of the palm of your hand is also 30-40g of protein.
At your stage if you want to get ripped I have 4 words for you that will work without a doubt.
“MORE CARDIO” “LESS CALORIES”
when you say “lower the carbs,” does that include vegetables?
i understand that carbs drives insulin drives fat, but vegetables are so low in carbs and calories that eating three huge salads a day with some eggs or a piece of meat seems like a reduction in calories which would reduce bodyfat…so when we say “lower the carbs,” are we just talking about fruits and nuts???
Oh, those dreaded Plateaus! I found that if I cut way back on the carbs AND did IF by shortening my meal window (eating within 8 hours and fasting 16) I got off the plateau within a few days. Keeping a food journal has been a boon to me on this journey.
I think that the best way to break through a weight loss plateau is to constantly change your workouts to challenge your body. Most people keep the same intensity level throughout their workouts.
If you are doing this you will most likely reach a plateau and it will be very hard to get past it until you intensify your workouts.
Sometimes it could be something as minor as tweaking your diet a little to get past that point.
HIIT is also great. The original Tabata method only takes 4 minutes
Hey Mark, this is a great article; I always wondered how to break past this cycle.
Many of the people in my inner circle are always complaining how to get past their plateau. This is a GOLDEN article I will take to heart.
Thanks again,
Ontarian
This type of training worked as a short-term kick, and resulted in some good gains. But, it’s important to remember that this type of training isn’t for everyone; and for the long term, I believe it’s not for anyone.
I was at 300 pounds at my heaviest, which was in mid-February. Right now, I’m at about 225, and that’s where I’ve been for about 3 weeks now. I’m working out as hard as ever, my diet could probably be a bit more strict, but I’m doing very well. I had a goal to get to 220 by July 4th (as well as 200 by Labor Day and 180 by New Year’s). As of a few weeks ago, 220 looked easily attainable, but it might be tough to lose these 5-7 pounds in a week. Any tips?
I know you posted this a year ago, but I am in almost the exact same position you were in when you wrote this. I started at 317 and am right now at 225. I have been stuck for going on 3 weeks. The weight came off much easier earlier. What’s the update and can you give me some suggestions on what you did to progress on your journey?
If you really Struck weight loss plateau then you had really doing nothing still now . But by eating Green Vegetables it really help me to reduce upto 2 % within couple of weeks . Also the TRIMMY exercise that give a great lift to me to reduce really the shape of my body. I can see real change in my look now.
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his is an old post but still relevant so I thought I would comment…TThe notion that we tend to slack off a little once we begin to lose weight is something I observe in clients and in myself. In this case success does not seem to breed more success and if your weight loss has slowed or stopped this is very likely the cause.
I’m interested in this because of recent weight loss and I’m curiously stuck at my (maximum) goal weight. Not complaining, but I’ve been shooting for an little extra and no go, so I’m wondering: since this is a weight I normally get to when dieting and have not ever been below it, is my body not budging because it’s not “familiar” with this lower weight?
Snacking* LOL
What do I cut back on? My old brain says eat less fat…
Wow,fantastic post.
g00na try eating more fat like 80% of your calories from fat, good fats from animals, coconuts, avocados etc. Check out Dr. Peter Attia’s website on the defense of fat http://waroninsulin.com/nutrition/what-i-actually-eat#comment-4656
‘good fats’ is not from animals