Fat loss plateau? Introducing calorie cycling
This has actually happened to me more than once. As soon as we start to see results after a few weeks of eating healthy and exercising regularly, we might hit a plateau, whether we like it or not. This means that you have been doing all the right stuff and up until this point have been burning fat. However, results start to slow down and you’ve hit a “weight loss plateau”. This means your body has become used to this new lifestyle and it starts to burn less calories every day. Many times this actually means you’re at a good body weight! But, if you had an attainable (and still healthy) fat loss goal in mind, here’s what you can do:
1. Calorie Cycle
Calorie cycling basically means that you eat drastically different calorie amounts on given days throughout the week. This essentially ‘tricks’ your body into burning fat.
Here is a week sample you can try:
(this image was found online anonymously and was not created by me)
I tried the Fat Loss portion for a week after a plateau and immediately noticed results. My body was used to the same types of meals I had been eating, so once I started taking away and then adding calories (using healthy meals, of course) my metabolism shifted to fat burning. I recommend working out on the days where you’re consuming more calories, which is necessary anyways for proper recovery.
2. Switch up your workouts
On the days where you’re consuming a lot of calories, you should switch up your workouts. For example, if you’re a runner who enjoys 5k – 10k loops, your body starts to get used to these workouts and burns less calories. Try weight training, HIIT, a killer elliptical workout, or taking a spin class. Switching up your workouts will again trick your body to burn more calories by doing something it doesn’t normally do.
Even if you haven’t hit a fat loss plateau but would like to start losing fat through diet and calorie management, I would recommend trying calorie cycling and HIIT for quick and effective results!