Check this out:
- 18 pounds down!
- 9 inches off her waist!
- Strength increased by 147%!
- Moves better, feels better, looks better!
Bam!! But Paula’s journey wasn’t as straightforward as it sounds. Like so many of us, she hit the notorious fat-loss plateau.
At first, Paula was on fire. In her first month, she saw results that were nothing short of amazing (see our previous post!). But by month four, she had only dropped a total of 6 pounds. Despite her commitment—exercising three times a week, eating well, and sleeping better—the scale just didn’t reflect all she’d been doing.
Disappointed? Oh, yeah. I could almost hear her channeling Clark Griswold’s exasperation when he opens his “Jelly of the Month” club gift. And who could blame her? (Here is the scene. from @movieclips.)
When you put in the work, you want the payoff to match. But here’s the thing: Paula’s disappointment wasn’t a setback; it was a sign of her drive. She cared about her results. And that passion made all the difference.
Why Plateaus Happen
Plateaus aren’t a sign of failure; they’re simply your body adapting. When you first start a weight loss or fitness journey, your body reacts to the new demands you’re placing on it. It burns more energy, sheds fat, and you see visible progress. But as it adapts to the new normal, it learns to be efficient with fewer calories. So, while a plateau feels like a dead end, it’s really just a signal that you’ve graduated to the next level. Time to change things up!
We sat down, talked it through, and created a new plan with a fresh approach using the stratagies we discussed HERE
How We Broke Through Paula’s Plateau
- Workouts: We changed things up every 4-6 weeks to keep her body guessing. This meant incorporating traditional strength training, HIIT, metabolic conditioning, and even some powerlifting. This helped to build lean muscle mass, which burned more calories outside of the gym resulting in burning more fat in less time.
- Pro-Tip: Try not to get stuck doing the same thing over and over again. Explore other types of movements, intensities, and programming. You may not like them all, but your body will thank you later.
- Diet: We simplified her food choices to support her goals, while implementing calorie cycling and adjusting macros as her body adapted.
- Pro-Tip: Choose nutrient-dense foods such as protein rich foods, vegetables, and complex starchy carbohydrates. Avoid sugars, processed and fast foods, and adult beverages (alcohol).
- Mindset: Paula embraced stress management and the patience that comes with realizing any goal worth achieving takes time. Slow, steady progress isn’t flashy—but it’s unstoppable.
- Pro-Tip: Adopt a mindset of “just 1% better” and celebrate your wins, no matter how small you think they are. If this is difficult for you, begin a gratitude journal. Every morning write at least one thing that went well yesterday. Keep a running list.
Now, Paula isn’t the same person who walked into our gym months ago. She’s gained confidence and now approaches life with a whole new attitude. In her words, “I no longer say, ‘I can’t do that.’ Now, I’m willing to give it a try.”
Paula’s journey proves that fat-loss plateaus aren’t walls; they’re signals to shift gears. And remember: your body is smart. Keep it guessing, keep it challenged, and keep it happy.
Your journey isn’t just about losing fat. It’s about gaining confidence, strength, and a life worth living.
Live Healthy, Live Inspired
Bob Fratena MS, ACSM-CPT is the founder of RipGen Training and Nutrition, a personal training service dedicated to helping busy adults achieve their fitness goals. We focus on sustainable health improvements without the need for crash diets or high-risk workout plans. Your goals deserve a plan, and our No-Sweat Intro gives you just that. We’ll go over options, like personal training or nutrition coaching, to find the best fit for you. Start here: book a No-Sweat Intro. 👉 https://ripgentraining.health
