What is a TRUE Plateau? How do you break it?
The Health Revival Show | Hormone Therapy & Gut Health Insights · Liz Roman & Becca Chilczenkowski
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Show Notes
In this episode we talk about weight loss plateaus, how to determine if it is a TRUE plateau or inconsistency AND if it is a true plateau we talk through 5 strategies we use to break it!
Tip or trick: Becca talks about her over eating this past weekend and the lesson she learned along with a few tips to not overconsume when you feel extremely hungry!
What to do in a TRUE plateau? The last thing we want to do is DECREASE calories - this is what everyone thinks is the answer and it’s NOT!
- Increase NEAT - walking, park farther away, take the stairs, etc.
- Manage stress better - journaling, meditation, coloring, reading, creating space!
- Change up macro ratios - we play with carbs and protein a bit and move calorie intake around (we also get more strict on where these calories coming from as well - alcohol, sweets/sugar, processed foods, lots of bars/shakes, etc.)
- Take a look at gut health - is there inflammation, bloating, gas, constipation, etc.
- Visit small fasting windows
- THEN decrease calorie intake - we would likely do this with a bit larger deficit for 5-10 days followed by a refeed (mainly from carbohydrates).
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