Weight loss plateaus

Introduction

People are often amazed at how quickly the pounds seem to melt off when first starting Keyto. However, everyone eventually experiences a plateau, which means weight loss has stalled. But that’s not always a bad thing. Because if the plateau occurs at your goal weight, you’ve done it!

Most people hit plateaus before achieving their goal weight. And while plateaus are frustrating, they happen to us ALL. Stay focused on the process and avoid negative behaviors that could derail the progress you’ve made. Let’s review some of the factors that contribute to weight loss plateaus and what you can do to get the scale moving again.

Common Causes of Weight Loss Plateaus

  • Body Composition Changes
    • Adding muscle and losing fat may be weight neutral, but it’s GREAT for health and metabolism

 

  • Dietary Indiscretions
    • Special events or a string of suboptimal days of eating

 

  • Hormonal Changes
    • Women’s menses can affect water weight and metabolism

 

  • Water Weight
    • Hormones, air travel, and salty meals can make you retain water

 

  • Metabolic Adaptation
    • Your body has adjusted to a reduced calorie diet slowing down your metabolism

  • Muscle Loss
    • Muscles burn a lot of energy and muscle wasting can decrease metabolism

Don’t Panic!

If you consistently follow Keyto and achieve great Keyto Levels, trust the process and continue on the same path. Don’t get panicked if the scale doesn’t budge for a week or two. Weight loss can be cyclical causing you to slow down or plateau, only to see a several pound loss the following week.
 
Aside from the scale, look for other markers of success. Looking better in the mirror, changes in how clothes fit, and decreases in bodypart measurements are all indicative of favorable body composition changes. Even though the scale may not moving, these are signs that all your hard work is paying off.
 
But if you have truly hit a plateau, consider some of the following interventions that may help get the scale moving again.

Tips for Breaking Through Plateaus

  • Reassess Your Habits
    • Look at your Keyto Level vs weight trend and look for dips in scores that may point to factors causing the slowdown
    • Have you been less active?
    • Have you had medication changes?
    • Have you been eating more than usual (vacations, special events, travel)?

 

  • Try Intermittent Fasting
    • Try to eat all your food within a 6-8 hour period
    • Start with a 12 hour fast and gradually shorten the eating window to 6 or 8 hours
    • For more information about intermittent fasting, check out this article

 

  • Decrease Portion Size
    • Keyto recommends eating to satiety
    • To break through plateaus, however, it can be useful to temporarily decrease portion sizes below what you normally eat
    • Make sure your portions are reasonable because calories do matter
    • Use the Keyto food search to find the best foods and recommended portion sizes

 

  • Increase Activity
    • While exercise is not necessary to lose weight, it can be a useful tool to help break through plateaus
    • Choose a sustainable activity
    • Examples
      • taking a daily 15-20 minute walk
      • taking the stairs
      • park farther away from your destination
      • do that household project or spring cleaning

 

  • Lifting Weights
    • Increasing muscle mass has positive effects on metabolism (i.e. you burn more calories at rest)
    • Start slowly and perform safe, whole-body movements with light weights
    • This can be done at home or in a gym, whichever fits into your lifestyle
    • For more information about starting a workout program, click here.

 

  • Try to Increase Your Keyto Scores
    • If your Keyto Levels trend 4-5, try to increase them to higher ranges
    • Decreasing carbs below your typical amounts may boost your Keyto Level
    • Higher Levels are aren’t alway necessary, but they may help break through plateaus
    • For more information about getting higher scores, follow the link.

 

admin