The Dreaded Plateau

I’m doing everything the same, but the scale stopped moving! We have all been there and it will happen. It’s known as the “Plateau” and its quite frustrating!
The Plateau is not the end of your journey, it is merely a sign that you need to change things up because your body has acclimated to your new routine. There are a few things you can do to break that plateau and see those numbers start to move on the scale again.

1. Change up your Fasting schedule.
   a. Take a pause from your regular scheduled program and skip a day or two or you can do a 24 hour fast, or change the hours in which you fast. Just do something to change it up.
2. Alter the foods you eating
   a. Increase the fruits and vegetables
   b. Lean proteins
   c. Fish twice a week
   d. Avoid the fatty, deep fried foods
   e. Be mindful of your condiments – they have a lot of calories!
3. Adjust your portions
   a. If you are not portion controlling – start doing it
   b. If you are already portion mindful, adjust the portions. Tighten the carbs and expand the leafy greens.
4. Log your food
   a. Track your food intake – Visualization of what you consume is eye-opening!
   i. Include the “tiny tastes”
   ii. Include candy, cough drops, sugared drinks
5. Be honest about your weekends
   a. Had a few drinks – those have calories
   b. Splurge on the dinner out with friends – more calories
6. Add extra movement
   a. Park at the far end of the parking lot
   b. Take the stairs instead of the elevator
   c. Push mow instead of using the riding lawnmower
   d. Return your cart to furthest cart stall from your vehicle
   e. Go into the store instead of grocery pickup
7. Increase exercise
   a. Go for a ten-minute walk
   b. Jump on YouTube and find a Yoga tutorial to follow along with
   c. Have a bike ride
   d. Do a few laps around the aisles at your everyday essentials store, or the home improvement store. Those places are big!
   These seven things can and will assist you in breaking that plateau. Be mindful that you will need to do this every time your body adjusts to your new routine. Our bodies are amazing at adapting to what we do! You don’t have to wait for the Plateau to show up to make changes, you can do it whenever you feel things are getting too routine and dull. Keeping things fresh and new will help your motivation stay positive.
   Best of success to you as you climb over the plateau and continue your journey!