How to break through plateaus & keeping the weight off?
Found that around two-thirds of people who lost weight regained it within one year, and 97% of people regained their weight within five years.
When it comes to maintaining the weight you've lost, it's important not to lose the self-discipline you built up during the weight loss process. Many people think, "I can't wait till I can eat whatever I want again," which is understandable, but these thoughts can cause us to revert to bad eating habits once we reach our goal weight. To prevent this, we need to maintain our discipline and self-control while gradually adding those foods back into our diets.
To start, we need to understand what the new normal is and what it should look like. You'll never again be able to eat unlimited amounts of anything you want, but you'll be able to eat those foods strategically to maintain or even lose weight. At Evolved, we've coined the term "spike meals" (not cheat meals, as you're not cheating on your diet) to describe meals that increase your metabolic rate and flood your body with the nutrients you crave and need. The size of a spike meal varies from person to person, but a good rule of thumb is to "GO BIG" and make it a single meal with 1,200-4,000 calories. Many people are nervous about eating this much food and worry that it will cause weight gain, but eating too small a spike meal can hinder its results.
Spike meals should only be eaten when you've reached your goal weight or hit a weight plateau. When you're ready for a spike meal, start with one and evaluate whether it worked and how fast your metabolism is running.
Jack’s starting weight was 240lbs
Jack has lost 20lbs so far making his current weight 220lbs: Jack needs to lose 15 more pounds.
Jack has been perfect on his nutrition and exercise, but his weight loss has stopped or slowed.
Jack and his Trainer think it’s a good idea for him to have a spike meal.
Jack has a spike meal on a Monday night for 2,000 calories.
Jack returns to his original weight loss style of eating the next morning and steps on the scale each morning:
Tuesday: 225lbs Wednesday: 222.1 Thursday: 220.2 Friday 219.5 Saturday 218.9 Sunday 218.9
In this example, Jack had his spike meal and returned to his current plateau weight within 3 days but within 6 days had dropped below his plateau weight by over a pound. In this scenario jack should have another spike meal when his weight stops dropping or start to increase. Jack should repeat this process moving forward until his ideal weight is obtained.
Jill’s starting weight was 200lbs.
Jill lose 65lbs and is to her ideal weight of 135lbs.
Jill has a spike meal on Saturday night of about 1,200 calories.
Jill steps on the scale each day following the spike meal and maintained her original weight lose style of dieting:
Sunday: 140lbs Monday: 138.1 Tuesday 137 Wednesday 136.1 Thursday 135.2 Friday 134.8
In this example, Jill had her spike meal, and it took until Friday before she was back to her goal weight. But she can now have another spike meal on Saturday or Sunday and repeat this process. What she will find is that the more her body gets used to the spike meals the faster her body will adjust back to her goal weight. When she reaches her goal weight for two days in a row it's time for another spike meal. Jill will eventually be able to have multiple spike meals throughout the same week.
These are just "examples", and real-world results can vary. We have worked with clients who had a spike meal and then weren't ready for another one for 15 days, while others were ready within 48 hours. Knowing when to implement spike meals to maintain or jumpstart weight loss can be confusing, so for additional help, please ask your Evolved Trainer for guidance.
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