It feels safe to stick with a diet that we know has worked for us in the past, even if it doesn't seem to be working anymore. We somehow believe that magically our bodies will start to change and the methods that worked in the past will become effective again. This is essentially a complete shot in the dark. Your body may come to it's senses and start to give you results again; but you also may be at a stone-cold plateau. Plateaus are scary, yet inevitable in most cases. Most people don't want to face the fact that even the most effective diet plans can sometimes stop working without notice. This is simply your body adjusting to your ways and being a little bit resistant to change. Some believe that this is your body's way of stabilizing at a new (and lower) weight before trucking on with the rest of the loss. Whatever the cause of plateaus, they are still quite annoying. Let's cover 10 signs that you are at a plateau and need to switch up your nutrition plan.
1. You are no longer seeing results
This may sound like a given, but trust me, it is tough to admit that your efforts are no longer effective. If you're kicking booty in the gym, eating right, getting enough sleep, and still seeing the same number on the scale daily; chances are you need to switch up your eating routine. Your body has likely adjusted to your habits and is no longer impacted by your day to day choices. Time for a kick in the pants!
2. You're hungry all the time
If you find that you're constantly looking for something else to much on, you may be ready for a diet change. Your body may be 'tired' of the nutrients you're giving it and need some variety. For example, if you're currently sticking to a high protein/high fat plan, maybe you should try a high protein/high carbohydrate plan and lower those fats. Listen to your body and experiment a little.
3. You don't have an appetite
The opposite is also true. If you find that you're constantly full or lacking an appetite, then your body may be trying to tell you something. It's possible that your body simply misses something that you've had out of your diet for a long period of time or is getting too much of a certain nutrient. It could also be that your metabolism has slowed down to adjust to your new eating pattern. Switching it up could potentially kick that weight loss back into gear and rev up your metabolism.
4. You're bored with your food
Plain and simple, you need to enjoy your food. If you dislike everything you're putting in your mouth, chances are you won't stick to this way of eating for much longer. Get creative, try new things, and keep variety in play. You need new flavors, textures, and colors to keep your mind and taste-buds happy.
5. You are gaining weight
This one always brings on a feeling of panic and anger. You've been doing everything right, perfect even, yet you see the scale moving in the wrong direction. Don't freak out yet- simply switch up your meal plan and see if that levels things out. More often than not, your body is just ready for some variety.
6. You are fatigued
Being tired at 9:00 pm is one thing, but lacking energy throughout the day is another. This could be a tell-tale sign that your body needs some nutrients you've been keeping out of your diet. Try swapping some new things in and see if your energy levels increase. If you've been cutting out carbohydrates, try adding some back in and assess how you feel.
7. You aren't getting stronger
Weight loss isn't the only maker of success; in fact, you should be seeing gains in muscle and increases in strength. If you aren't, you need to make a change. Your body should be getting stronger if you are giving it the proper nutrition. Often times, you just need to bump up your protein and carbohydrates slightly to see some improvements.
8. You are getting down on yourself
Lacking motivation or feeling negative about your progress can be devastating. You need to listen to that little voice in your head and do something about it. Try something new and your outlook should improve.
9. You just don't feel 'right'
Foggy-brained, light-headed, sleepy, loopy, irritable- the list goes on. If you don't feel right, then listen to that. Make a change because your body is showing you that something is missing or being done in excess.
10. You can predict your grocery bill
This one always makes me laugh; but there have been a number of times when I basically knew my shopping bill total before I even went to the store. This is due to the fact that I routinely bought the same few items, as is true with many Americans. If this sounds like you, you're probably stuck in a rut; not a routine. Vary it up, try throwing one new thing in your cart, and always look for new and exciting foods to try.
Remember that weight loss is not black and white; often times, it is a million shades of grey. No perfect diet exists because as individuals, we all have different needs. What works for your neighbor, may do absolutely nothing for you. Don't follow fads, follow your body. Do what works best for you and know when you need to try something new.
Melissa Stoner
Registered Dietitian
Certified Personal Trainer
Professional Chef
1. You are no longer seeing results
This may sound like a given, but trust me, it is tough to admit that your efforts are no longer effective. If you're kicking booty in the gym, eating right, getting enough sleep, and still seeing the same number on the scale daily; chances are you need to switch up your eating routine. Your body has likely adjusted to your habits and is no longer impacted by your day to day choices. Time for a kick in the pants!
2. You're hungry all the time
If you find that you're constantly looking for something else to much on, you may be ready for a diet change. Your body may be 'tired' of the nutrients you're giving it and need some variety. For example, if you're currently sticking to a high protein/high fat plan, maybe you should try a high protein/high carbohydrate plan and lower those fats. Listen to your body and experiment a little.
3. You don't have an appetite
The opposite is also true. If you find that you're constantly full or lacking an appetite, then your body may be trying to tell you something. It's possible that your body simply misses something that you've had out of your diet for a long period of time or is getting too much of a certain nutrient. It could also be that your metabolism has slowed down to adjust to your new eating pattern. Switching it up could potentially kick that weight loss back into gear and rev up your metabolism.
4. You're bored with your food
Plain and simple, you need to enjoy your food. If you dislike everything you're putting in your mouth, chances are you won't stick to this way of eating for much longer. Get creative, try new things, and keep variety in play. You need new flavors, textures, and colors to keep your mind and taste-buds happy.
5. You are gaining weight
This one always brings on a feeling of panic and anger. You've been doing everything right, perfect even, yet you see the scale moving in the wrong direction. Don't freak out yet- simply switch up your meal plan and see if that levels things out. More often than not, your body is just ready for some variety.
6. You are fatigued
Being tired at 9:00 pm is one thing, but lacking energy throughout the day is another. This could be a tell-tale sign that your body needs some nutrients you've been keeping out of your diet. Try swapping some new things in and see if your energy levels increase. If you've been cutting out carbohydrates, try adding some back in and assess how you feel.
7. You aren't getting stronger
Weight loss isn't the only maker of success; in fact, you should be seeing gains in muscle and increases in strength. If you aren't, you need to make a change. Your body should be getting stronger if you are giving it the proper nutrition. Often times, you just need to bump up your protein and carbohydrates slightly to see some improvements.
8. You are getting down on yourself
Lacking motivation or feeling negative about your progress can be devastating. You need to listen to that little voice in your head and do something about it. Try something new and your outlook should improve.
9. You just don't feel 'right'
Foggy-brained, light-headed, sleepy, loopy, irritable- the list goes on. If you don't feel right, then listen to that. Make a change because your body is showing you that something is missing or being done in excess.
10. You can predict your grocery bill
This one always makes me laugh; but there have been a number of times when I basically knew my shopping bill total before I even went to the store. This is due to the fact that I routinely bought the same few items, as is true with many Americans. If this sounds like you, you're probably stuck in a rut; not a routine. Vary it up, try throwing one new thing in your cart, and always look for new and exciting foods to try.
Remember that weight loss is not black and white; often times, it is a million shades of grey. No perfect diet exists because as individuals, we all have different needs. What works for your neighbor, may do absolutely nothing for you. Don't follow fads, follow your body. Do what works best for you and know when you need to try something new.
Melissa Stoner
Registered Dietitian
Certified Personal Trainer
Professional Chef