Finish Fit® Blog

It’s commonly known that weight loss reduces the chances of heart disease, cancer, and diabetes. Given this knowledge, you begin a weight loss program and lose a few inches around your waist.

But what happens when you hit a plateau and the weight starts to creep back up?

It’s frustrating. What are you to do? How can you hold on to your results and continue to make progress without getting stuck. Here are a few simple steps you can try to overcome the dreaded plateaus:

1. Set short and long term goals
2. Establish your baseline measurements
3. Follow a periodized fitness and nutrition program
4. Adjust your plans as needed
5. Hold yourself accountable

Now you might be wondering if a few simple steps could solve a complex problem like plateaus. Just remember what Einstein said: “The Simplest Explanation Is Usually The Right One”. So here we go:

1. Set realistic short and long term goals

Short term goal: I want to lose .5-2lbs/week for the next month.

Long term goal: I want to lose 10lbs of fat mass in the next 6 months.

2. Establish your baseline measurements

Check your weight and body fat once/week. You might want to invest in a scale and body fat analyzer so you can track your progress. You are making progress if you’re losing 1).5-2lbs/week and 2) 1%-age body fat per month.

Proper baseline measurements will not only let you know how long it will take to achieve your results but will also let you know if you’ve begun to hit a plateau.

3. Follow a periodized fitness and nutrition program

This is simple. You cannot make a course correction unless you know what you’re already doing. Program your fitness and nutrition for each microcycle (a few weeks), mesocycle (a few months), and macrocycle (One year).

4. Adjust your programming as needed

Follow your programming until you hit a plateau. Then, adjust it by applying different training principles such as supersets, giant sets, pyramids, forced negatives, circuit training, HIIT cardio, TEMPO cardio, etc. Then, make nutritional adjustments by making better food choices, reducing calories, changing macronutrient ratios, or decreasing portion sizes.

Your past journals (i.e. weights, sets, and reps in addition to your food intake) will guide you in terms of what course corrections to make.

5. Hold yourself accountable

A workout partner or a personal trainer can help you with this step. Having an appointment to show up to is the number one reason sited for hiring a personal trainer. If you can’t afford one, find a workout partner. You’re more likely to show up and stay consistent if you have someone to keep you accountable.

Finally, share this article with someone you love and ask them to hold you accountable to your weight loss goals.  Begin working through the ladder steps as soon as they offer their support.

Will you Finish It With Finish Fit®?

Hormones have different effects on our bodies. One such effect, might be an increase in weight. In women, hormones may cause weight gain around the hips, thighs, and armpits. In men, hormones may cause weight gain around the waist and chest.

One such hormone is Estrogen. Estrogen is produced by fat cells which in turn cause fat production. This cycle of hormone and fat cell production is what causes weight gain.

Stopping this Estrogen cycle and joining a health and fitness program is the best way to counteract hormonal weight gain. The following steps outline other things you can try to re-calibrate your hormone balance:

1. Have a professional evaluation of your hormones. Get a hormone profile done and find out the ratio of estrogen to progesterone in your body. You would be considered estrogen dominant, if this ratio was out of balance.
2. Another solution might be to start an estrogen-lowering program. Your physician will determine whether you will need to increase your progesterone levels with bio-identical hormones.
3. Other Estrogen-lowering alternatives might include:
   1.  Increasing fiber intake (choosing fruits, vegetables and whole grains high in fiber) or substituting with fiber supplements (i.e. 30-50 grams/day).
   2. Adding Indoles (i.e. broccoli, cabbage, and cauliflower) to your diet or adding  supplements such as indole-3-carbinol.
   3. Increasing essential fatty acids in your diet. They are considered essential because your body cannot produce them (that is, they’re only obtained through food). Essential fatty acids regulate the body’s prostaglandin production which in turn help regulate estrogens.
   4. Add vitamin C to your diet.
   5. Follow the following Macro-nutrient breakdown (Carbohydrates=40%, Proteins=30%, and Fats=30%).
   6. Join an exercise program like the Finish Fit Boot Camp or Finish Fit Personal Training.

Are you ready to Finish It with Finish Fit?

Are you ready?