You’ve likely heard the term ‘plateau’ before, but what does it really mean?

First, the term ‘plateau’ is actually very overused, and is often misconstrued for habits simply staying the same – or not changing quite enough. In terms of fat loss, many people think they’ve reached a plateau, when in reality, they’re just consuming more than they’re aware they are.

Extra bites, nibbles, and tastes really do add up when you’re really trying to get results, and becoming aware – and doing something – about those extra kcals will nip that slow/stopped progress in the buds for most people.

However, there are times when a plateau does happen. This is typically after 8-12 weeks of consistent results (and hard work,) and shows itself in the form of halted fat loss/muscle gain/strength, etc. With fat loss, this is completely normal, and actually expected!

What happens is you’re eating a consistent amount of food each day, and exercising a determined amount each week. As you’re doing this, your weight is likely decreasing (hopefully without much/any muscle loss.) Thusly, your metabolism slowly decreases since your body needs to burn less energy to support your new, decreased mass. Additionally, its trying to conserve energy, as you’ve been in a deficit for 8-12 (or however many) weeks.

3 Things You Can Do When You Reach a Plateau

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1. Take a break, then get back to it.

When this happens, I typically have my clients ride out their plateau for a couple weeks, eating at maintenance. It’s a sign that they’ve been working hard for quite a while, and now their bodies need a break. This prepares the client for the next round of fat loss in a few ways:

• It allows the metabolism to even out
• It gives your bodily systems a break from being in a deficit
• It gives you an emotional/mental break from ‘dieting’

That way, when you jump back in it, you’re in a “fed” state, you’ve been eating a maintenance, and it’s much easier to begin seeing progress again after that.

It’s also important to evaluate your nutrition and exercise program, and make some adjustments there for this new phase.

2. Take a break, then shift your focus.

However, another sign a plateau is trying to tell you might be to take a long-term focus off of fat loss, and set a different goal. If you’re not obese, and you’ve reached a plateau, the better option could be to take your focus off of fat loss, and set it on something like strength, stamina, or perhaps really nailing a movement like a deadlift or chin up that you’ve been wanting to improve.

It takes a LOT of mental energy to be focused on fat loss and to be in a deficit, and if it’s drastically decreasing your quality of life, it’s time to shift your focus.

3. Take a look at what’s going on outside of your workouts and nutrition.

How is your sleep? Adequate sleep can not only make a huge difference in your workout recovery, but can also be a determining factor in your progress.

How much do you move throughout the day? If you sit on the way to work, sit all day at work, and then come home and sit/lay some more, sometimes an hour workout is not enough. Get up and get moving!

How are your stress levels? Stress plays a huge part in how your metabolism functions, and a high stress lifestyle could definitely hinder progress when nutrition and your workouts are on point.

Lastly, but far from least, make sure your hormone system is functioning in a healthy manner. It’s very rare, but hypothyroidism is a real condition, and can occur when hormones are out of whack. Make sure to get a thorough hormone panel done if you think that might be an issue for you.

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Have you ever hit a plateau? If so, was it in fat loss? strength? something else?