You’ve made such great progress! The scale was down. Your clothing size was down. Then, all of a sudden … nothing. Nothing is budging. Your progress has halted and you’re frustrated. You’ve hit the dreaded PLATEAU!

How do you get past it? Well, figuring out why you hit a plateau can help you find a way through it.


Reasons you may have hit a plateau:

  1. Not eating enough to start with. Your body does not know the difference between diet and starvation. If you started too low in calories to begin with, walking down in calories will become very difficult if your body believes you aren’t going to feed it enough. Figuring out your energy balance (resting metabolic rate plus activity levels) can help to make sure you don’t allow your body to become stubborn about burning that extra body fat.

  2. Eating too many carbs, not enough protein and fats. Carbohydrates are your body’s energy source. If you are giving it plenty of carbs, it has no reason to tap into fat stores as fuel.

  3. You stopped tracking your food and exercise. It’s easy to overestimate how much exercise we are doing or under-calculate how much we are truly eating. Getting it down on paper (or on to an app like MyFitnessPal) makes us accountable to what we are accomplishing in real time.

  4. Alcohol. While alcohol doesn’t necessarily cause you to get fat, it does prevent your body from burning fat. Your metabolism must deal with the alcohol first before it can do anything else. If your alcohol consumption has been increasing, it can halt your progress.

  5. Too much cardio, not enough strength training. Your body adapts very quickly to cardio, meaning you don’t burn as many calories doing the same activity. However, building muscle increases your metabolism overall (even while you sleep).

  6. You’re focused on the wrong thing. If the scale is the only tool you are measuring your progress by, you may still be seeing results but not appreciating them. If your body fat is decreasing, you are dropping inches and if your clothes are getting too big, you haven’t hit a plateau at all. Progress is progress.

  7. Too many cheat meals. If you are doing great during the week but eating thousands of calories on the weekend, eating a cheat meal (or two or four), you are probably undoing all your hard work by exceeding your body’s energy needs. Try sticking to one cheat meal and don’t make it a “free-for-all.”

  8. Hormones. As we get older our hormones decline, making it more difficult to lose weight or keep fat off (especially in the abdominal area). This can play a role in reaching those stubborn plateaus. There is also something to be said for the chemicals, additives and preservatives found in processed foods. It is now widely reported that high-fructose corn syrup confuses our ghrelin and leptin levels (the hormones that tell us if we are hungry or satiated).

  9. Stress. Cortisol does lead to stubborn belly fat (although a pill will not solve the situation). Reducing stress and exercising self-care may get you past that frustrating point.

Tips to get past a plateau:

  1. Be patient. If you are still seeing changes other than the scale, you are still seeing progress. The goal should be fat loss, not weight loss.

  2. Switch up your workouts. Add strength training, try a new class or take up a new sport to shake it up and stay motivated.

  3. Go back to tracking your food. It’s important to be accountable. If you aren’t 100 percent sure how much you are eating or how many calories you are burning, you may be justifying extra goodies too often.

  4. Recalculate your macros. If you have lost 50 pounds, you may not need quite as many calories. Base your energy intake on your energy output by using a Fitbit or other activity tracker.

  5. Drink more water. Considering your body is made up of mostly H2O, staying hydrated will keep your body working as efficiently as possible.

  6. Consult a professional. Hire a trainer, nutritionist or coach who has shown they can get their clients results in a healthy way.

*Originally written for FitnessRX for Women


To book a free goal consultation go to https://www.fillmorefitness.com/fillmorefitness


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3 Ingredients You Should Avoid At All Costs


We all know that there are foods we should limit in our quest for optimal health. Processed food, junk food and copious amounts of alcohol have become part of our standard daily diet. But there are some ingredients that we should especially avoid as much as possible. You might be surprised at one, or even a couple.


1) Sugar. No surprise there. We have become more aware that dietary fat has been wrongly vilified. An overconsumption of sugar has been found the culprit for the plethora of metabolic diseases that are causing a catastrophic health disaster in our country and around the world. Added sugars are found in virtually every processed food and even in savory foods we wouldn’t expect. On top of this, pasta, bread and other ingredients break down into sugar immediately starting with the enzymes in your saliva. It’s everywhere and hard to avoid.

Tip: Read the ingredient labels on the foods you eat. The word “sugar” is represented in many ways. But minimally, anything ending in -ose is sugar.


2) Vegetable oils. This includes canola (which just stands for Canadian oil), soybean, corn and seed oils. While we are led to believe that because these are produced from vegetables that these are good sources for cooking and for dietary fat intake, this is certainly not the case. Unfortunately, the way these products are processed include toxic solvents and industrial chemicals as well as high heat that can degrade the product. Research has shown that not only are these products not good for you, they can have a negative impact on your DNA.

Tip: Stick with cold processed oils such as Extra Virgin Olive Oil (in a dark bottle), coconut oil, avocado oil and macadamia nut oil.


3) Gluten. Not everyone is specifically affected by gluten. But more and more research has shown evidence that it is doing more damage to the average person than initially thought. Issues tied to gluten include auto-immune disease (especially Hashimoto’s Thyroiditis as well as Celiac), leaky gut syndrome (which has become increasingly common) and increased sensitivity to highly allergenic products.

Also, realize that today’s wheat is not the same as our ancestors used in the past. Over time, wheat (and therefor gluten) has become hybridized and is a much different product than hundreds of years ago, not to mention the changes in how it is processed.


Tips: While more research needs to be done, I have seen many clients have reduced symptoms of skin issues when cutting gluten from their nutrition plan. There is NO downside to reducing your consumption of wheat.


There are many additives, preservatives and chemicals added to our “food products” today which make up much of what people eat today on the “Standard American Diet.” Unfortunately, that has brought about metabolic disease, inflammation and poor health. By focusing on clean, whole food that contributes vitamins, minerals and nutrients to our body, food can become medicine to our health instead of the diseases we are seeing so common place today.


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Going on vacation doesn’t mean your health goal must unravel. You can do a few simple things that will help you stay on track as well as make you feel like you’ve had the vacation you deserve. Try these:

1. Have a plan. Leaving it to chance or making last minute decisions will end up in health goal disaster. Decide in advance how many free or cheat meals you will have. Are you staying at a hotel, with friends or renting a house? Are you bringing your own food? Will you have a way to cook? Is there a gym nearby to get a couple workouts in. Making some of these decisions in advance will help keep you from getting derailed.

I food prep all my meals to take with me for my vacations. Then I choose one or two meals to splurge on when I go out with friends or family.

2. Do some pre and post prepping. When going on vacation or preparing for an extra indulgence, do some extra cardio before and make sure to get all your workouts in. Be sure to plan a little extra after you get back as well to help mitigate eating some extra goodies.

3. Choose in advance when to splurge. Instead of allowing yourself to be pressured into eating out every meal or choosing what sounds good, decide in advance when to go more extravagant and when to stick to your meal plan.

4. Do some research. It’s definitely possible to make good choices if you pre plan menus, know the nutrition for restaurants you will be eating at and know exactly how much the day rate (and business hours) at the closest gym is.

When staying in a hotel I also check to see that my room has a refrigerator and a microwave so that I can stay on my meal plan no matter where I go.

EXTRA TIP: While you can’t take liquids on a plane, when traveling domestically you CAN take food. I take an insulated bag with my prepped food and a hard frozen ice pack to keep everything fresh.

5. Always have a Plan B. When I travel I bring extra food and supplies. I’ve had delayed flights, an inability to get to a grocery store or a complete change of schedule. I bring extra protein powder, foil tuna packets and protein bars (it’s the only time I eat them) just in case my schedule or original plan get messed up.

6. Don’t stress if things don’t work out. As a perfectionist I tend to freak out when things don’t go according to plan. But life happens and sometimes we just have to go with it. If you eat more than planned, don’t get your workouts in or bend to the peer pressure of friends to go to that buffet you didn’t intend to go to, its alright. There will always be tomorrow and the point of a vacation is to relax and enjoy yourself.

A vacation is NOT an excuse to go hog wild (unless you have planned for it to be just that). With a little focus and planning you can relax, enjoy your trip and still stay on track with your desired goal.


Originally written for FitnessRX for Women


To book a FREE consultation on your health or nutrition goals go to:

https://www.fillmorefitness.com/fillmorefitness

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