Now that you have conducted your mini assessment, what was the result? If you discovered that you were fully committed to all areas mentioned in the previous article and still are not seeing results, then you have certainly plateaued. Undoubtedly, this can be a highly frustrating and discouraging time, but do not fret. Implementing some, or all of the following changes will help you power through your plateau.
- Adjust your caloric intake. As your weight decreases, so does your caloric requirement. If you are taking in the same amount of calories as you were when you initially began your quest to drop the pounds, then chances are it is time to reduce your calories. Reevaluate your caloric requirements and adjust accordingly.
- Up your fitness game. The body is an adapting machine and it learns quickly. Incorporate some new exercises into your routine. Challenge your body by performing moves you have not done before. You may also want to consider increasing your resistance when strength training. Strive to increase your resistance by 2-5 pounds every other week. Also, consider switching up your cardio routine. Incorporate a healthy mix of steady-state cardio (continuous effort at the same level of energy output) and HIIT cardio (high/low intensity
intervals such as sprinting 30 seconds, followed by walking 60 seconds for 5-6 intervals). - Regularly track your progress. Maintain a nutrition and workout log. Having a visual aid for reference better helps you identify when it is time to switch up your program. Take front, back, and side photographs of yourself every two weeks.
Incorporate these changes and watch the magic happens. Do not get discouraged. You can do this! Stay focused, trust the process, and remain consistent. Recommit to your fitness goals and newly commit to the changes necessary to power through your plateau, and watch the magic happen!