Switch up your diet to confuse your body. If you are currently taking in a high-protein diet, reduce the proteins in your diet by 10-15 per cent and swap that with carbs. Sometimes the simplest thing to do would be to add an additional cheat meal per week. Though this sounds so wrong, it might actually help you get off the plateau. One cheat meal per week is suggested to not only help with your cravings, but has many health benefits like boosting your metabolism. Adding an extra cheat meal means demanding your body to do more work digesting food it is not used to. You can keep this a clean cheat, meaning still choosing nutritionally dense food like risotto or a Mediterranean sandwich vs having a cupcake or ice-cream. However, foreign food will help you get off your plateau. Have this with love instead of feeling guilty about having an extra cheat!
Include legs day twice a week instead of one. If you weight- train to lose weight (best way to do it while keeping your BMR high), you know leg days are the most intense for most people. Not only will you burn more calories by including legs more than once per week, but will also break the frequency of training that your body is used to. According to the SAID (specific adaptations to imposed demands) principle, your body adapts to the way you train it. If every Monday is legs day, the body is prepared for exactly that every Monday. It will also recover within seven days exactly for legs again. Now, by including legs on Mondays and Thursday for instance, the body will have to recover faster than it is used to. Putting the body in this uncomfortable condition will actually help break your plateau.
Check with an expert. Sometimes – not very often – your body stops showing a change because of a bigger problem than just caloric intake. There could be a hormonal imbalance within the system causing you to actually gain weight rather than lose it. Check with your doctor for symptoms of PCOD/thyroid/ diabetes etc. These metabolic conditions could very well be the reason you are holding onto extra body weight. The kind of training you follow or nutritional requirements will vary if you are in fact diagnosed with any one of these conditions. A thorough body check-up will help you better plan your routine and help you get back on your fat loss goals.
Irrespective of whether you are losing weight or not, it is important to remember that your weight loss plateau is only temporary. Sometimes it is important to see fitness as a whole package than just the weight loss on the scale. As long as you feel fitter, your digestion is better, you see an improvement in your sleep quality and your inches are going down, you are on the right track.