What’s up guys! Carlo Macapinlac here from
NewbieFitnessAcademy.com. I help busy professionals look good shirtless so they can feel more
confident and get the most out of their lives. And in this video, I’m gonna show you 6
simple and proven ways on how to break weight loss plateau. If you’re new to the channel,
make sure you hit that subscribe button to get notified every time I post a new video
every week. Alright, let’s dive in. Okay, before we get started, I’m gonna assume
that you’re following the eat less, move more, calories in vs calories out model of
weight loss, you’re on a calorie deficit diet, and now you’ve hit the dreaded weight
loss plateau. Don’t worry, here are 6 simple and proven ways on how to break a plateau. Get some sleep People often miss the boat on this but if
you wanna lose weight, then this is your starting point. It’s your lowest hanging fruit. This
part is so important that even if I give you the best diet advice and the best workouts
on the planet, but if you don’t get this right, you’re not gonna be able to break
through your weight loss plateau. If that’s news to you, that’s a very good indicator
why you’re stuck. Studies show that over a third of American
adults are not getting enough sleep on a regular basis. That number probably to the rest of
the Western hemisphere. Why is that important? Well, according to research, lack of sleep
has a direct relation to weight gain, and eventually obesity, and raises your risk of
developing heart disease and other illnesses. According to one study, those who averaged
five hours of sleep were 73% more likely to be overweight than those who slept seven to
nine hours. 73 freaking percent! All because you’re not getting enough sleep. The math
is pretty simple. The less you sleep, the more you weigh. You need to take your sleep
seriously. I’ve literally never met anybody who complained about getting adequate sleep.
So how do we fix this? Captain Obvious here. Get some sleep. Ideally anywhere between 7-9
hours in a pitch black room every night. Try to stay away from any screen that emits light
at least an hour before you go to bed. That’ll help your body align with your natural circadian
rhythm. 2. Track your macros Listen, If you don’t track what you eat,
your diet will always be a guessing game. Even thought you’re “eating healthy”.
You simply can’t control what you can’t measure. And we’re terrible at estimating
how much food we actually eat. In one study, obese people reported consuming about 1,200
calories per day. However, a detailed analysis of their intake over a 14-day period showed
that they were actually consuming nearly twice that amount, on average (18). Talk about complete
denial. Let’s use nuts for example. A lot of people of people snack on them. Right?
And it’s generally considered healthy for you. But there’s a big difference between
snacking on a handful of almonds that you carefully measured vs eating an entire bag.
Listen, tracking your calories and macros can provide concrete information about how
much you’re actually taking in. I know it can be tedious at first but this will allow
you to make the necessary adjustments in order to break your weight loss plateau. I use an
app called myfitnesspal to track my macros and it’s been a complete game changer when
it comes to my diet. If you’ve never heard of the app before, then make sure you check
out my video tutorial somewhere at the top here.
3. Cut Back on Carbs Listen, if you have excess body fat that you
wanna lose and you’ve hit a weight loss plateau, the most direct path to breaking
that plateau is by cutting out carbs. Especially processed carbs and sugar. And the simple
explanation on this is out of all three macronutrients, carbs, especially refined carbs spike the
hormone insulin the most. And if you’ve been watching my videos, you’ll know that
insulin is a very important hormone in your body. It’s the hormone that controls your
body weight. All you need to know is that if your insulin levels are high, you can’t
access your body fat for energy. You just can’t. So high insulin blocks fat burning.
Which means that the opposite is also true. I’m talking about the high fat, low carb
diet. Multiple studies have now confirmed that low-carb diets are extremely effective
for weight loss. How effective? Well, here’s one of my private coaching clients. She lost
25 lbs in 6 months without exercise. Here’s another one. And another one. And another.
And that’s me. You get the point. And if you wanna know more about my coaching program
then make sure you stick around until the end of the video.
One large review of 13 studies with follow-up lasting at least a year found that people
who consumed 50 or fewer grams of carbs per day lost more weight than those following
traditional weight loss diets (1). This diet by the way is more commonly known as the ketogenic
diet. It’s an unbelievably powerful tool when it comes to breaking through a weight
loss plateau. The keto diet reduces your appetite, it increases fat loss compared to a standard
high carb/low fat diet, it lowers triglyceride levels, it increases levels of good HDL cholesterol,
it reduces blood sugar and insulin levels, and is unbelievably effective when it comes
to reversing metabolic syndrome. Low-carb diets have consistently been shown
to reduce hunger and promote feelings of fullness more than other diets. In addition, they cause
your body to produce ketones, which have been shown to reduce appetite. This may lead you
to unconsciously eat less, making it easier to begin losing weight again without hunger
or discomfort. Who knew that eating more cheese, butter, eggs, and bacon could be the key to
breaking through your weight loss plateau. If you wanna know more about the keto diet
then make sure you check out the links on top here or you can wait until the end of
the video. 4. Manage Stress This is a big one. Stress is such an under
appreciated topic but nonetheless just as important part of breaking through your weight
loss plateau. Here’s the problem wth stress, specifically chronic stress. In addition to
promoting comfort eating and triggering food cravings, it also increases your body’s production
of cortisol. If you don’t know what that is, Cortisol is known as the “stress hormone.”
and it triggers the fight of flight response in your body. Your pupils dilate, you get
a surge of adrenalin and your body floods your blood with glucose for immediate use.
And in short term situations, this isn’t a bad thing. This is what allows you to outrun
somebody that’s trying to rob you or you can use that extra energy to fight off that
person. Either way, it doesn’t matter. You’re only dealing with stress for that short amount
of time. The problem is in today’s modern society,
that’s not what happens. Right? From students stressed out of their minds studying for exams,
to relationship problems. Maybe you’re going through a long drawn out divorce process and
you’re dealing with legal problems, maybe you’re having a hard time making ends meet.
Or maybe you’re going through a combination of all those things. Either way, you’re
constantly stressed and it never goes away. And that’s the problem. Chronic stress means
you’re producing too much cortisol and your body’s response to this is to put on weight.
Usually around your belly. So if you’re chronically stressed, that’s a very good
indicator why you’re not losing weight. Listen, stress is a part of life. It’s like
death and taxes. But there are definitely things that you can do to help manage it better
like practicing meditation, journaling, and finding a community. 5. Slow down your workouts Raise your hand if you’re currently racking
up a dozen or so hours of cardio workouts each week or you’re hitting the gym every
day for prolonged training sessions targeting every single muscle fibre in your body. If
that sounds like you, then your workouts might actually be contributing to your weight loss
plateau. Remember, exercise is good for you. It has
many benefits. But weight loss isn’t one of them. 90% of your body composition success
is determined by how you eat. The details of your exercise program, specifically the
amount of calories that you burn which is what we commonly consider the determining
factor for weight loss is much less influential than you might think. Listen, just because
it says you burned 300 calories on the treadmill doesn’t mean that you can have a donut afterwards.
It doesn’t work like that. You simply can’t outrun a bad diet. Reducing body fat is all
about hormone optimization through a low insulin producing diet and of course exercise has
a place but not until you’ve moderated the wildly excessive insulin production in your
diet and again, cutting carbs especially processed carbs is the fastest way to get there. This
might be a tough pill to swallow but the calories that you burn during your workout minimally
contributes to your fat loss goals. Instead, exercise stimulates a compensatory increase
in appetite. So you eat more calories when you burn more calories. That’s why the calories
in vs calories out model doesn’t work. And I think we’ve all been there before. Think
about how big your appetite is after a long hard workout. You just wanted to eat everything
in sight, right? Listen, I love working out. I’m a competitive weightlifter. But I encourage
you to reframe your perspective from more is better to brief and intense is better.
Make your hard workouts even harder but not longer or more frequent. You don’t always have to go balls to the
wall every time you go to the gym. It doesn’t always have to feel like a near death experience.
In fact, for the average Joe who just wants to look good shirtless, you can actually get
extremely healthy and fit with just a few hours per week of basic walking and moving
around doing comfortable cardio workouts, combined with a couple of strength workouts
and some high intensity interval training workouts. Try not to be married to such a
regimented routine. Like you don’t always have to do legs on Monday, then on Tuesday
you do chest, and so on. You don’t have to be consistent. In fact, it’s better if
you’re inconsistent with your workouts. 6. Fast intermittently Okay, if you’ve followed tips one through
five and you’re still having a hard time losing weight, then intermittent fasting might
just be the ultimate way to break your weight loss plateau. And the concept is pretty simple.
It involves going for short periods of time without eating, typically between 16–24
hours. This pattern of eating has been credited with promoting amazing health benefits like
improved mental clarity and concentration. It induces fat loss. It lowers blood sugar
levels. It improves insulin sensitivity. And I mentioned this earlier how important insulin
sensitivity is when it comes to controlling your weight and breaking through weight loss
plateaus. It increases energy. It reduces inflammation. It lowers blood cholesterol,
particularly your small LDL particles. The stuff that actually causes heart disease.
Fasting helps prevent Alzheimer’s disease and even reverses the aging process because
of the growth hormone response in your body. Pretty impressive, right? And I always say
that weight loss might be the least impressive benefit of fasting when you consider all the
improvements in your bio markers from simply taking a break from eating. A review of several
intermittent fasting studies found that it led to a 3–8% weight loss and 3–7% decrease
in waist circumference within 3–24 weeks (32). Talk about the ultimate way to break
your weight loss plateau. And this is one of my favourite questions to ask anyone with
excess body fat that wants to lose it but is stuck with the conventional wisdom of being
in a caloric deficit for too long while eating six small meals a day. What do you think will
happen if you take a break from eating? Seriously. What do you think will happen if you don’t
eat? That’s right. You’re gonna lose weight. Listen, it’s not about eating less, that’s
just gonna slow down your metabolism. It’s about eating the right types of food that
turns you into a fat burner and fasting intermittently. Remember, body fat isn’t just there for
looks. It’s stored energy. Think of it as granola bars strapped to your body. All you
have to do is give your body a chance to access it. When you take a break from eating, like
let’s say you skip breakfast, think of it as your body eating your fat stores for breakfast.
But again, the key determinant of that is insulin because you have to open up those
stores of body fat for you to burn, and that only happens when your insulin levels are
low. And the easiest and fastest way to drop your insulin level is through fasting. That’s
why it’s so effective when it comes to how to break weight loss plateau. Okay, the next question then becomes, what’s
the next step after all this? Do you need help implementing the information I just gave
you? Well if you’re someone who’s being struggling with losing weight for years, You
know, you’ve tried every diet under the sun, you’ve cut the fat, you’ve gone on
a calorie deficit diet, you workout every day but you just can’t seem to lose weight?
Or maybe you’re feeling stuck because you’ve hit a weight loss plateau and you can’t
seem to get out of it, you feel like life is just passing you by, you’re missing out
on opportunities, and you realize that it’s time to get one-on-one professional help?
Then feel free to reach out to me. Head on over to my website, newbiefitnessacademy.com/coaching,
read through the page and the success stories, and fill out the application form for a free
consultation. If I think that we’re a good fit, then I’ll personally reach out to you
directly. Now if you enjoyed this video, then please give it a thumbs up and share it with
your friends. Please subscribe to my channel if you haven’t already, I post a new video
every week. And hey, leave me a comment below if you found this video helpful or if you
have any questions about this video. Thanks so much for watching and I’ll see you in
the comments section. Virtual high five!