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Today I want to discuss one of the most frustrating things in weight loss, fat loss or as I prefer to say, Body Gain.

The Weight Loss Plateau.

I’m sure most of us have been there before. When your exercising effort and discipline with nutrition just does not seem to be having any effect any more.

I have 3 honest considerations and 3 potent tactics:

How To Bust Through A Weight Loss Plateau.

Consideration One: The Honest Assessment.

What came first the plateau with your effort or the plateau with your results?

You start your new exercise and eating program with a flourish. You’re ultra focused and determined. The food tastes better than you thought, the workouts are getting easier and seeing that number on the scales go down each week is super-Crazy-MOTIVATING.

Until a few weeks or even months in and one week the scale doesn’t move. Or perhaps it creeps up a tad. Maybe this was the week you shared that pizza and fries. Or maybe this was a perfect week where you did every right.

Or did you? Are you still tracking your food and making up your missed exercise sessions like you did the first few weeks? 

Maybe you really truly are however this leads us to consideration 2…

Consideration Two: The Effort v. Results Commitment.

Are you expecting the same results you started with when you had a whole more fat to lose and a whole lot more exercising and eating habits to change?

The cruel reality with fat loss is the law of DIMINISHING RETURNS will kick in at some point.

At some point – no guarantee when – you’re going to have to work harder to see less results. No it’s not fair. That’s life right?

The pounds they call vanity – those last 5-10-15 pounds that you may really not want hanging on your body – are always going to be the hardest to lose. Once your body is at a healthy, effective, functioning place it’s pretty damn comfortable staying there.

So this is the time to decide how much do you want it? Alright so you’re super committed. Willing to stick it out through those natural and normal periods of a few weeks where you body adapts to the actions you’re taking and stalls the fat loss.

How about this…

Consideration Three: The Hidden Saboteur.

SLEEP. Or more-so lack there-of will stall your fat loss like that caring family member who constantly cooks your favourite treats and sees as it as a personal insult to the core of their being if you don’t indulge.

Thankfully like with politely declining those treats, saying NO to the things that have been stealing your sleep time is within your control.

Apart from sending stress (and belly fat storing) hormone Cortisol outta whack… too little sleep affects both the hormone Ghrelin which stimulates appetite and also Leptin whose vital job is to send a signal to your brain when you are full. So, lack of sleep can create the devastating combination of driving leptin levels down, so you don’t feel as satisfied after you eat AND also causing ghrelin levels to rise which stimulates your appetite.

Once you’re down with these 3 considerations, here are some tactics to get back into fat blasting mode:

1. Make some #plantstrong one ingredient upgrades to your current nutrition.

There’s always room for improvement. Swap something processed for something whole and natural. Always do this instead of slashing your calories. If your body is resisting letting go of fat the last thing your want to do is give it the signal that there’s a shortage of food. It’s go into preservation mode: Yes, the Starvation Effect. Always choose better quality fuel over restriction. Share on X Here are some simple swaps:

• Swap processed dressings (Yes, even such deliciousness as Veganaise!) for avocado, tahini or one ingredient nut butter.
• Instead of nacho’s or tacos try kale crisps and cos leaves for nacho’s and cabbage or collard leaves for tacos.
• Get creative with a veg pizza base instead of a bread base. I love portobello caps and large slices of grilled eggplant.

2. Focus on the positives you’re seeing beyond just that pesky number on the scale.

The right actions WILL get you the results you want if you stick with them consistently. Share on X However, to stick with these right actions it’s only natural to want to see some sort of benefit for your hard work. It’s there, you just need to look for it.

• Perhaps your fitness improving, your strength increases or your back and joints aching less.
• Maybe that muscle definition you’re starting to see or the fact that your clothes are looser.
• Possibly the fact that it’s easier to get up early each morning, that you sleep better each night and are less moody.
• Or even the cool people you’re meeting at the gym or the positive influence you’re having on your friends and family.

3. Mix it up and pump up the intensity in your workouts.

Your body is pretty awesome at adapting to the challenges you throw at it. If your workout does not demand your 100% focus then I’d suggest you need to up the exercising anti! Share on X

• Increase your training DENSITY by getting the same amount done in less time. Or getting the same amount done in less time. Or the super brutal, getting more done in less time!

=> Perhaps pair 10 assisted chin ups with 30 seconds of dips. On each round aim to get more dips in the same 30 seconds. For a full body workout also pair 10 dumbbell rows with  30 seconds of kettle bell swings. Plus barbell deadlifts and 30 seconds of walking lunges.

• Throw a FINISHER on to the end of your workout.

=> For a full body example: 5 pull ups, 10 squat press’s and 15 kettle-bell swings. Performed 3-5 times.

• Pair your big heavy compound movements with high repetition BODY WEIGHT

=> For a similar muscle group example: Barbell lunges and pistol squats and/or sumo in out jump squats.

• Change your weights training SPLIT from upper and lower body or single body parts to full body or vice versa.

=> So a simple body split might be back and shoulders day 1, gluts, quads and hamstrings day 2 and chest, triceps and biceps day 3. To swap it aim for a full body circuit 3 days a week (as long as there is a rest / cardio day between each weights day).

• Incorporate some HIIT into your weights sessions. At the end of each weighted circuit or at the end of your session.

=> Perhaps tabata style intervals of 20 seconds max effort + 10 seconds recovery for 8 rounds (just 4 minutes!). This works with anything. Maybe, sprinting up an inline on the treadmill (then super safely jumping your feet to the sides of the tread for your rest). Or on the rower / cross trainer / stepper / skipping / boxing. Alternatively you can program a machine (I like the rower) for 60 seconds working and then 60-90 seconds “rest” when you actually do 12 push ups or jump squats or dips.

• Experiment with training times, CONDITIONS and nutrition to see if it helps you train harder.

=> For example I train best mid morning, a few hours after eating but before I get hungry. Black coffee and great tunes both help!

To get actionable today do any of these suggestions jump out as something implementable in your routine? To recap:

How To Bust Through A Weight Loss Plateau Consideration One: The Honest Assessment.

I’d also add an important yet UN-sexy factor here: Consistency counts. 13 years into my PT career, I’ve learnt it’s not the most extreme, flashy, expensive, restrictive program or nutrition strategy (or trainer!) that gets the best results long term. It’s plain old honest and no frills, consistency.

How To Bust Through A Weight Loss Plateau Consideration Two: The Effort v. Results Commitment.

How To Bust Through A Weight Loss Plateau Consideration Three: The Hidden Saboteur, Sleep!

Fat blasting mode tactics:

1. Make some #plantstrong one ingredient upgrades to your current nutrition.
2. Focus on the positives you’re seeing beyond just that pesky number on the scale.
3. Mix it up and pump up the intensity in your workouts.

A final note, it’s my intention that everything I suggest here is about you and your body working together as a team. About abundance rather than restriction. About focusing on the positives and the progress – essentially, enjoying the journey. Finally about working more effectively rather than longer in your workouts.

That’s it for today in Healthification. I have a couple of super exciting interviews coming up to share with you soon.

I’ll be chatting with Gary L Francione and Anna Charlton about their animal rights advocacy and about their book (my fav ever book on animal rights): Eat Like You Care. I’ll also be chatting with Aussie comedian and expert on naturally curing Rheumatoid Arthritis, Clint Paddison.

Huge thanks to YOU for sharing this week with me. You rock and I appreciate your support!

The Healthification podcast is proudly bought to you by my FREE ‘Easy Vegan’ plan. It took me 25 years to transition from a meat eater to a happy, healthy Vegan! You can do it in just 3 days with  my simplified ‘easy vegan’ plan!  Get the fit, strong, and healthy plant based body you deserve… while avoiding ALL the mistakes I made along the way!

Till next time, remember Creating a body and life you love is Freedom. (If this ex-carb queen, non genetically gifted, naturally uncoordinated vegan chick can do it – so can YOU!!!)

If you liked “How To Bust Through A Weight Loss Plateau!” you’ll also like: How Quickly Can I Lose My Belly Fat?

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