The Weight-Loss Plateau Breaker

Until now, weight loss has come relatively easily. You’ve experienced six to nine months of success with the Isagenix System, and you’ve been feeling great.

But lately your progress has stalled, and it has taken longer than usual to drop a kilo, even though you’re following your system correctly. At this rate, you’ve started to worry that you won’t be able to lose those last few kilos to reach your ideal body weight.

When you last stepped on the scale, the needle didn’t appear to have moved at all.  You might be asking yourself, ‘What could I be doing wrong?’ Does this sound familiar?

This is when you know you’ve hit a weight-loss plateau.

Weight-Loss Plateaus Are Normal

The first thing you should know is this: Weight-loss plateaus are normal. They can happen to even the most successful people you know who’ve lost a significant amount of weight.

While a weight-loss plateau can occur at any time, clinical trials suggest they typically occur after about six months or after a weight loss of about 5-9 kilos (1).

You might also consider if you are underestimating your progress. Sometimes progress can be hidden from a scale standpoint, so check how your clothes fit, your body measurements, your body fat percentage, taking into account any lean muscle gain.

Why do Weight-Loss Plateaus Occur?

Scientists believe that a variety of factors are involved. Part is how well you can stick to your program, as research suggests that adherence to a weight-loss program can decay over time (1). But mostly it’s just a natural part of losing weight. As your body weight decreases, you require less energy (2).

Your body adjusts to living on fewer calories while increasing energy expenditure (1-2). It begins to resist losing any more weight, so you may feel as if what you’re doing is no longer working.

Start by considering your current habits; are you getting the right amount of sleep? Are you hydrating as needed? Are you hitting your individual calorie requirements? Eating too many calories for your energy output, or too little can bring on a weight-loss plateau.

Getting Past a Plateau

View your weight-loss plateau as a sign that it’s time for a change. Here’s where Isagenix can offer assistance.

Through a modified Shake Day, you can raise your level of protein per meal. Extra protein from whey can help to improve satiety, keeping you from munching on other sources of calories, while providing a protein-fuelled boost (3-5).

While overall diet and protein are components to getting past a plateau, physical activity matters, too. Mixing up your exercise routine can reinvigorate your training and provide an extra metabolism boost, especially if it involves training at a higher intensity or resistance training at least a few days per week (6).

Exercise combined with protein and proper amounts of sleep can help fuel muscle growth, which may promote a higher metabolism (5-6).

Plateau-Breaking Protocol: Suggested Guidelines

The following is a modifiable protocol that incorporates both high-intensity aerobic and resistance training exercise and Isagenix products, including the Bedtime Belly Buster, known for supporting better sleep and optimal metabolism for the next morning (7):

Early Morning

  • Replace breakfast with IsaLean™ PRO (use 1 packet or combine 1½ scoops IsaLean Shake with 1 scoop IsaPro™) – 280 calories with 36 g of protein per meal
  • Perform a quick, high-intensity cardiovascular exercise routine designed to boost metabolism throughout the day

Mid-morning

Midday

  • Replace lunch with IsaLean PRO (use 1 packet or combine 1½ scoops IsaLean Shake with 1 scoop IsaPro) – 280 calories with 36 g of protein per meal

Afternoon

  • Perform a 30-45 minute high-intensity resistance training workout to optimise muscle maintenance or growth
  • Optional: Follow with 1-2 scoops of IsaPro mixed with ½-1 banana – 36 g of protein (72-144 calories) and banana (106 calories) in 250 calories

Evening

  • Eat a sensible dinner (400-600 calories) with half your plate filled with vegetables and salads, a quarter plate low-GI carbohydrate and a quarter plate with lean protein (30-40 g of protein)

Bedtime

Bedtime Belly Buster (about 30 minutes before bed): Take 1 scoop of IsaPro (18 g of protein, 72 calories) mixed with water and Isagenix Greens™ (25 calories)

 

Total Calories: 1300-1500

Please Note: Your protocol may need modification depending on your total calorie needs according to your body weight. For example, you might include sensible snacks between meals such as half an IsaLean™ Bar or Fibre Snacks™ between meals if calorie needs are higher. To calculate your individual calorie requirements, see www.calculator.net/calorie.

With a modified protocol, along with regular weekly Cleanse Days, you might notice weight loss will start off slowly. A person’s initial weight loss will always be more rapid, but generally aim for 0.25-1 kg of healthy weight loss per week combined with respective muscle gains.

The most important thing is not to get frustrated. Unfortunately, frustration can often lead people to return to old habits such as overeating or a sedentary lifestyle that led to weight gain in the first place. In your efforts to overcome a plateau, you might consult your doctor or a dietitian about personalised tactics to help get you back on track.

 

References

  1. Franz MJ, VanWormer JJ, Crain AL, et al. Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. J Am Diet Assoc. 2007 Oct; 107(107):1755–67.
  2. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011 Aug 27;378(9793):826-37. doi: 10.1016/S0140-6736(11)60812-X.
  3. Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond) 2008;5:8.
  4. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. The American Journal of Clinical Nutrition 2008;87:1558S-61S.
  5. Westerterp-Plantenga MS, Nieuwenhuizen A, Tome D, Soenen S, Westerterp KR. Dietary protein, weight loss, and weight maintenance. Annual review of nutrition 2009;29:21-41.
  6. Longland TM, Oikawa SY, Mitchell CJ, Devries MC & Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016 Mar;103(3):738-46.
  7. Madzima TA, Panton LB, Fretti SK, et al. Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. British Journal of Nutrition 2014;111:71-7.
2018-09-21T16:58:17+00:00September 21st, 2018|