A Step-By-Step Guide to Crushing Your Fat Loss Plateau

May 17th, 2019 by Transform HQ

Starting your weight loss transformation can be fun and exciting and then sad and frustrating.

It’s like a rollercoaster of emotions.

But when it comes to losing weight, you can count on one thing: PLATEAUING.

Plateauing happens to everyone, so when it happens to you, just remember that you’re right where you need to be.

It’s actually quite a beautiful thing that helps tell a lot about what’s going on in your body.

Here are a couple of things NOT to do:

  • QUIT: Your weight loss journey is unique to you. You can be starting a plan with your spouse or your best friend and notice they are dropping weight like crazy while you are hitting a plateau. THAT’S OKAY. Don’t quit, just pause and reassess.
  • PREMATURELY CHANGE YOUR PLAN: We will go into more details about this later on, but don’t go changing your nutrition plan or workouts before it’s actually time.

Heidi breaks it all down for us in the video below.

How to Deal with Slow Weight Loss (with The Transform App)

How to Overcome Weight Loss Plateaus


Watch as Heidi explains how to overcome plateaus and weight-loss setbacks so you can continue on your transformation journey.

For more tips on how to accelerate your weight loss results, click here: https://transformhq.com/

The first thing to remember is that weight loss is very much mental/emotional.

We tend to focus so much on the physical aspect of losing weight. Training our MIND is just as important as training our body.

What does this mean? We need to accept the fact that plateauing is normal, expected, and should be welcomed!

The game of transformation is like a game of poker. You want to make sure you don’t show all of your cards at one time. You have to play your cards one.at.a.time.

This is why we created The Transform App. We wanted to create an all-encompassing weight loss tool that goes as far as to adjust your plan when it can see that you’re plateauing! But first, we have to get real with ourselves.

Ask yourself these questions:

  • Are you measuring your food properly? Or are you “eyeballing”? Be honest with yourself. Before you make any changes to your plan, go back and make sure you’re measuring properly.
  • Are you drinking sufficient amounts of water? Drinking water helps us rid water from our body. Start with ½ your body weight in oz OR 1 gallon a day.
  • Am I going intense enough in my workouts? In the app, we give you a rule of thumb on what your heart rate should be on the accelerators and how hard the exercises are (moderately-intense, heavy-intense, max, etc.) If you’re hitting those markers and STILL not seeing a change, chances are you’re hitting a plateau. If you are not sure, don’t rush to change your plan just yet.

Remember to show one card at a time. Make sure you are giving 100% on each of these things. That might mean taking 1-2 weeks focusing on one item at a time: 1-2 weeks focusing on nutrition, 1-2 weeks on drinking enough water, and 1-2 weeks focusing on full-intensity workouts.

Okay, so now you’re doing all of these things but you are STILL plateauing? We’ve prepared for this.

In The Transform App, we start you off with tons of calories. This might sound counterintuitive for weight loss, but we do this for a reason. We want to start you high on calories because each time you plateau, we drop your calories just a little bit.

If you reach this point, and you’ve been diligent in your nutrition, workouts, and water intake, then it might be time for Smart Logic to take over.

In The Transform App, Smart Logic is a magical little thing that can tell when you are plateauing and can adjust your program for you. It will ask you, “Do you wish to modify your program?” to get you started. Smart Logic pulls from your stats and will only track your progress if you keep your Transform App up to date.

Once you allow the Smart Logic to take over, the app will then tweak your nutrition program to help you overcome the plateau so you can keep progressing along your weight loss journey!

This logic is a wonderful feature built into The Transform App and can be a REAL game changer when it comes to your results!

Additional Fat Loss Plateau Tips

Fat Loss Plateau: How to overcome it

  1. What if you don’t have The Transform App? You can “slingshot” your body.

Every day for one week, you’re going to add more carbs to your meals (like oats, fruits, rice cakes, starchy/root veggies, etc.).

“Why, in order to lose weight, am I eating so many carbs?” “Or taking in more calories?” It’s just the way it is.

Sometimes your body is overly-stressed and it just holds on to water (hibernation mode).

Your body might need a rest, reset, or a slingshot week to help lose the weight and burn the fat.

  1. Now when it comes to exercise, you need to remember this acronym: FITT.

Frequency: Increase the number of days you work out
Intensity: Instead of moderate, bump it to high
Type: If you’re doing the bike for an Accelerator, maybe switch to swimming or running
Time: Instead of 15 minutes, maybe do 20 mins a day

Remember to only play one card at a time. Seriously, just one! Pick one and focus on it for 1-2 weeks.

You will notice your weight changing, and then after a while, you might notice you stop losing weight again! That’s normal. That just means it might be time to choose your next card!

  1. One final thought while we are chatting about tips.

How can you lose weight when you can’t exercise?

Maybe you’re injured or maybe you are sick, and sometimes you just can’t exercise. This just means that you can focus completely on nutrition and your water intake! Let The Transform App help with those.

Remember the Three “Ps” of Weight Loss: Poker, Pizza, and Plateauing

We’ve talked a lot today about some tips and tricks on dealing with the ups and downs of your weight loss journey. So if you’re feeling overwhelmed, just focus on the three “Ps” of Weight Loss:

  • Poker: When you are knee-deep in your new health and fitness lifestyle, it’s easy to go full speed ahead. The problem happens when you hit a plateau. You get frustrated, sad, mad, and overwhelmed, so you start changing multiple things to get back on track. Don’t do this! Keep that poker face and play one card at a time. Tweak one thing at a time. Trust the process.
  • Pizza: We wish it meant to eat pizza, but the focus is more on nutrition/calories/carbs. This is just another “P” word that we love hearing, and let’s be honest, most people think of pizza on the daily. But it really does have a purpose in the three “Ps”. Sometimes your body needs a reset. That might mean eating more carbs or calories, or changing up your exercises. And if you have a true reset day available then, by all means, eat that pizza!
  • Plateau: Everyone, and we mean ev-er-y-one, will experience a fat loss plateau, so get your mind prepped and ready for it. Just remember the other two “Ps” and only tweak one thing at a time. Make sure you are going 100%, and be completely honest with yourself in your transformation journey.

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