It takes a lot of time and effort to work towards fitness related goals. When things don’t progress how you hope, an overwhelming sense of frustration can set in. I understand and relate all too well. Plateaus used to throw a wrench in my goals time and time and time again. Over the years, I learned more about my body and effective ways to approach plateaus – to either keep them from happening or karate chop them out of the way when they would hit.

I recently received a question via email on whether or not I have had to deal with plateaus when losing the baby weight and what I would do when encountering one. For the purposes of the reader request, this post will focus more intently on weight loss plateaus, but many of the ideas presented can certainly apply to other fitness related goals.

First up – I feel the need to clarify what I deem a plateau. I think a plateau occurs when ZERO changes happen for an extended period of time – in my opinion, close to a month. You may not notice a change on the scale but can definitively fit better into your clothes. Not a plateau. You may only see a half pound loss on the scale each week for a few weeks instead of the pound you were seeing. Not a plateau. I consider a plateau a lack of progress on all counts – ZERO change even after allowing your body the time to catch up with your efforts and make changes.

Now that we have that straightened out we can focus on the ways I avoided plateaus while achieving my Body After Baby progress and the steps I took when I found myself in one.

Have Room To Progress
I never quite understand the notion to nose-dive into a fitness plan with the top intensity, highest level of dietary restriction, or most challenging plan from the beginning. That can only lead to burn out. If you have super human will power and avoid burn out, then your body will eventually adapt as it’s a smart little yoda…and then where do you go?

source

I like to start with the smallest of changes so I can build up habits, remain consistent with them, and have options to tweak the plan as my body grows stronger.

Take A Break
The first thing I will do when facing a plateau is proactively decide to take a break. Counterintuitive, no? But it works. I allow my body to take it easy on workouts for a week. I eat a bit more. I don’t stress over my goals. By the end of my break, I feel rejuvenated and ready to take on my goals with a new, stronger intensity. The stress from eating less, working hard, or just fretting my goals inhibits my body’s progress greatly. So, when I chill out for awhile my body appreciates it and reciprocates with future progress, like it did after my recent vacation.

Look Closely at the Little Details
Sometimes the small things we do add up to make a bigger impact than we imagine. We know that our training and eating habits have an impact on progress and will readily look to them when facing stalls. However, we also must consider our other habits. I always take a look at the other details of my health to determine what areas I can improve. Am I drinking enough water? Am I getting enough sleep? Am I active in other ways throughout the day? Am I stressing too much? Am I “regular”? Am I facing some crazy hormones? Those things have key roles and need to be in order for progress to happen.

Track It

It doesn’t need to be drastic (like measuring raisins!). If I want to track to check my habits, I usually resort to a few simple protocols. I measure foods that I can have a heavy hand with when serving (peanut butter or cereal) to make sure I am taking proper serving sizes. I will count calories loosely in my head for a week or two to see if I have any areas I can tweak. I will stay more mindful of extra bites or licks I steal while making M her food or cooking. Nothing excessive, but enough to pick up on habits that may need to change for progress to get back under way.

Add Another Gear
Up. The. Intensity! I don’t believe in adding a ton of extra time to workouts, but I do think we can push ourselves out of our comfort zones to maximize our results and get the ball moving again. When we get in a routine, we can easily start sailing through workouts out of habit. To avoid this, I try to mix up or increase the challenge of my workouts every 6-8 weeks. I will either try something new, add in more intervals, shoot for new distances, vary up my strength training routines, or pull out workouts that I know kick my butt. Work harder and smarter.

Ride It Out With Positive Thoughts
If all else fails, I go here. If I know I have done all I can to have taken a balanced approach to eating, training, and caring for my health, then I can only accept that and stop expecting so much from my body. I trust that respecting my body will bring it just where it should be and let it happen naturally. I stop stressing. I picture my goals and keep working hard. Surprisingly enough, staying positive and committed ends up bringing the desired results down the line. After all, when reaching this point the only options are to keep chugging away with determination or give up and say forget it. I know one of those choices won’t help me achieve my goal…so why not just dig deep, ride it out, and trust? It can only do good.

• What tactics do you use when facing plateaus in your goals?
• What is a detail outside of diet and workouts that you have to take care of to feel your best? I think sleep impacts me the most!

It would be easier to not share my progress journey so publicly and avoid the commitment, chance for negative comments, and weird feelings about discussing my body’s changes in an open forum…

 (from the shirt shop!)

…but then I wouldn’t have the chance to receive such encouragement from all of you! Your comments and support in my recent Body After Baby progress post made my day yesterday. Thanks!

It would be easier to not be a mom, so I could have more free time, only have to work things around my schedule, and not have two individuals’ welfare dependent on me…

…but then I wouldn’t get welcomed with the biggest grins every morning, receive the coziest cuddles every night, feel my heart bursting with love on a daily basis.

It would be easier to eat frozen pizza for dinner every night…

…but then I wouldn’t provide my body with all it needs and care for it with proper fuel to run efficiently and effectively. Plus, who wants to be deprived of twice baked protein potatoes on the menu for dinner tonight?

It would be easier to not be a Christian, so I wouldn’t have to find ways to set aside my natural selfish desires for more selfless ones, work on growth in my faith through study, trust someone over myself, or wake up early every Sunday morning to facilitate class…

…but then my life would lack the encompassing joy and peace that I have only ever known in a relationship with God through Christ. He saved me from my volatile self and the difference is night and day.

It would be easier to skip a workout to have an extra hour in the day…

…but then I wouldn’t know the strength, power, and beauty my body has to offer when I adequately care for it and challenge it.

It would be easier to not be a blogger so I could keep my thoughts to myself, not have to spend my children’s nap times typing until my fingers hurt, and entertain myself with manners that include far less responsibility…

…but then I would find a void in my soul where my dreams and passions used to reside.

I heard this random survey on the radio today - when asked if women would like more money or more time, 70% said more money. I would so have chosen more time. It would be easier to not do a lot of things and find that extra time, but at what cost? It would be easier, but it wouldn’t satisfy. Bring on the hectic life and challenges, for I know the richness they breathe into my days.

• Your Turn: It would be easier to _______, but then _______________.
• More Money or More Time? Which would you choose?