How-To: Break Through A Weight Loss Plateau

Happy (belated) Valentine’s Day (there, now this post is relevant no matter WHAT day I post it or YOU read it, unless I post it or you read it right ON Valentine’s Day).  How are we doing with February?  Was Valentine’s Day the final nail in the coffin of a slow and sugary decline since mid-January?  Or did it revitalize you and give you renewed energy for your health and fitness goals for the year?

No matter which camp you’re in, this is the point in many fitness and weight loss attempts (aka the six-week mark) where you can experience a dreaded “plateau.”  This can happen sooner for some and later for others.  It can last days or even weeks (!).

What exactly IS a weight loss plateau?  If you’re failing to see ANY sign of measurable progress after two weeks (this means NO change in measurements, NO change in how your clothing fits, NO change on the scales and NO changes in how you look in the mirror or in photographs and NO change in your performance in the gym), THEN it’s a plateau.  If you’re still getting stronger in the gym (evidenced by lifting heavier weights and/or for more sets), or your cardio is improving (resting heart rate is decreasing) and/or you can go for longer and/or at a higher intensity than you could before, your progress hasn’t really “stalled” – it’s simply taken you in a different direction than you expected.  Like just about everything else in life, fat loss isn’t linear, and there are a lot of routes to get you from point A (where you are now) to point B (where you want to go).

The good news if you really ARE experiencing a weight loss plateau?  1) It’s totally normal.  2) There ARE things you can do about it!  I shared just some of those strategies in my weekly Instagram video series (and Facebook posts), and you can read about them in more detail, next!

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Five Ways to Get In Charge of Your Appetite

I don’t know about you, but I just get so HUNGRY sometimes, like out of whack with what my actual needs are to fuel my body. And I realized that there can be “appetite triggers” around us that actually trick us into feeling hungry when we really physically do not need food (nasty devils, they are.  As if this whole “health and fitness” thing wasn’t challenging enough already!).

So, this week’s series is just for busy, professional working women (just like me!), and is all about ways to make your appetite, especially when you are trying to control your energy balance (see last week’s post to geek out on our energy needs) to lose weight or fat.  I’ve also posted the five points as a video series on Instagram and Facebook.  You can read the fine print, next!

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Why You *Should* Weigh Yourself Daily

I feel as though lately, scales have gotten a bad rap.  “Stay off the scales!”  “Don’t weigh yourself!”  “Muscles weighs more than fat!” (Not exactly true, or at least that is an incomplete sentence.  Because guess what?  A pound of fat weighs exactly the same as a pound of muscle.  However, a pound of muscle takes up less space.  Or, for an equivalent VOLUME of fat and muscle, the muscle will weigh more.  Two different ways to say that muscle tissue is denser than adipose – fat – tissue.  But I digress.) My Instagram video series (and my videos on Facebook) this week are on the topic of weighing DAILY (gasp!).

I’ve had several clients say to me lately, “I know I *shouldn’t*, but I weigh myself every day.”  It seems like they are almost expect me to chastise them and agree that they shouldn’t.  But you should know that I’m not a fan of “shoulds.”  Instead, I ask where that “should” comes from.  Is it coming from a place of self-knowledge and self-awareness that seeing the number on the scales is just BAD NEWS for how it will impact their day?  Or is it just another generic “SHOULD” perpetuated by the fitness industry that doesn’t take into account the fact that we are all unique individuals (like butterflies or snowflakes), and certain strategies that are ill-advised for some work beautifully for others? (Like the keto diet – don’t get me started.  It’s a not a magic bullet for fat loss for all and can be a downright dangerous dietary move for some, while it is one of the best paths to vibrant healthy and vitality for others).

So let me state my case for weighing daily. But first, let’s remember that your WORTH, your WORTHINESS, and your VALUE as a human being are completely independent of ANY number – your weight, your % body fat, your bank account balance, your number of followers on social media…you are a completely incredible, valuable, worthy human being just as you are.  But, if Amazing You is going to weigh in, weigh daily. Here’s why:

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