The 6 Best Ways To Break A Weight Loss Plateau

Our free resources:

1. Identify Consistency Gaps (1:06)

In the big picture, there are 4 key fundamentals to losing weight, which are good nutrition (including hydration), consistent activity/exercise, good sleep schedule, and accountability. This first step is to take a look at these key areas and see where you might have consistency gaps. If you are regularly falling off track in one area, your weight loss efforts will hit a plateau.

So, you should check into your regular routine and see what could be affecting your efforts. Are you eating well through the week, but blowing out at the weekend? Are you skipping workouts or training at too low intensity? Are you getting less than 7 hours of quality sleep each night? These are the types of questions to ask yourself to find out what consistency gaps could be stalling your weight loss efforts.

2. More Sleep & Water (3:14)

A weight loss plateau can often be caused by your body simply retaining more water than usual. Drinking more water can encourage the release of this water retention as it kickstarts your kidneys into processing fluids better. Increasing sleep will help with hormone balance, and insulin sensitivity, both of which play a big part in weight loss success.

3. Scale Back Portions (Especially Carbs) (4:14)

If your weight has hit a plateau and the first two steps shown above are in check, it is worth looking at your calorie consumption a little closer. If you are using our perfect plates method of having ¼ plate of protein, ¼ plate of carbs, ½ plate of veggies, and a small portion of healthy fats, I would recommend scaling back your carb portion first. Keep the rest the same and see what happens to the scale. Small tweaks can often lead to big changes.

4. Do a High Carb, Low-Fat "Refuel Day" (5:12)

This is a slightly more advanced one of our weight loss plateau tips and may sound counter-intuitive after the last tip, but high-carb, low-fat refeeds can help to boost your metabolism as a one-day solution. Increasing your carb intake for one day stimulates your body’s production of leptin, which is a hormone that controls hunger and encourages energy expenditure from your fat cells. Two important points here though are 1) This only works when done sporadically, and 2) Your meals MUST be high-carb and low-fat.

5. Intermittent Fasting (7:39)

There are two ways you can do intermittent fasting. The first is known as the 16:8 fast, which means fasting for 16 hours each day and having an 8-hour daily eating window. On our FF30X programs, this works with meal times at 10am, 2pm, and 6pm. The second is a 24-hour, dinner to dinner fast, once per week. This is incredibly effective and beneficial for your health as well as one of the most effective tips for breaking a weight loss plateau.

6. Supplementation (Green tea, Coffee, Fish oil, Probiotics, Vitamin D3) (9:34)

The last of our weight loss plateau solutions is to start taking supplements, specifically those shown above. The thing to remember with supplements is that they are exactly that…supplemental. Following a healthy eating plan, hydrating, and sleeping enough each day should always come before supplementing. That being said, if all the other ducks are in a row, then use these supplements to help knock through your weight loss plateau.

Enjoy!

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This beat weight loss plateau information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

[manin]

Excellent content from beginning to end. Sharing useful and effective information in all your detailed and well explained information about Best Ways To Break A Weight Loss Plateau.

[tonylars]

Answered everything I wanted to know about this, thanks so much for sharing this man.

[emjaydd]

I don't have this issue, but man the type of topics and how thoroughly you outline it and go through it are unmatched to anyone else. fit father project are absolute animals.

[stevennelson]

intermittent fasting, that's what i find works the best for me. Water, Water, Water, we are made of mainly water, need plenty

[otaciliomoraes]

This is a huge problem for me .Thanks for sharing this priceless video

[JamesSmith-lxmy]

it's so hard to get past threes plateaus sometimes, but you really nailed it as far as tackling this issue. Definitely going to take a second look at the way I attack these equilibriums!!

[HooglesonInc]

Perfect timing for this video. I was very pleased with my weight loss over the past month but I seem to have hit a wall. Hopefully I can get the ball rolling again!

[janiceweiner]

Thanks for these tips, they are very comprehensive and helpful.

[malcolmmetty]

a lot of new vital information that fills the unknown gaps which helps one overcome the weight loss plateau, intermittent fasting, refeed day, more sleep and water makes a good amount of difference.

[bowlampar]

Very helpful information for becoming a fit father, guess i can use some of them in the future.

[winstonzheng]

Great information for those seeking to break stubborn plateaus. Thanks for the tips!

[Francis-sbtx]

Im taking notes! I lack the structure and discipline during the weekend, I'm going to put your steps to practice. Thanks :)

[askthemadhatter]

Thanks for this video. I'm going to use the advice you share to help me with my diet. You always motivate me to achieve my goals. Thank you.

[ricardojames]

Excellent advice beginning to end. Thanks

[sarefin]

Great video and very thoughtful.. Thank you for sharing with great explanation, I am going to share this tips with my friends.

[pinkrobot]

Thanks for sharing. I always take sleep for granted. I didn't know it has a big impact in weight loss. Also being stressed out can result to more fluid retention.

[allenjackson]

great explanation..thank you very much..

[jedrevedeasis]

another great video from fit father project. Thanks Dr. for sharing very informative videos with us. Best wishes for your effort

[polkadot]

Good information about breaking through the weight loss plateau.

[shirleyjames]

Really good content, I'll definitely be using it. thanks for shearing with us.