plateaus happen to everyone, every single person is going to experience a plateau
at one point or another within their fat loss journey. So it's just knowing that
it's coming, you're in one... and making adjustments and making changes so that
you can move out of that plateau. Okay so don't continue doing the same things
over and over and over and over again and expect a different result, even if
those things worked for you to get you to that point it's not or may not be the
same thing that's going to get you to your next point. I do have some tips
for you if you think that you're in a plateau no matter what you are doing and
even if you do you think you are doing everything right to help you get
that scale moving again. Hey guys! welcome back to my channel, my name is Ashley
Salvatori and if you're new here be sure you hit that subscribe button and today
we are talking about plateaus how to bust pass them and people don't actually know
this they think well the scale hasn't moved for a week or I was losing
consistently and then all of a sudden I only lost half a pound this week listen
the scale is going to go up and down throughout your journey that is just
going to happen okay so I've lost a considerable amount
throughout that journey the scale went up and didn't go down all the time but
there was a downward trend okay so there were some weeks where it wouldn't move
at all there were some weeks it went up a little bit and then it went down. The
definition of a plateau is when your weight on the scale does not move for
three months or more at a time that is when you know you are in a plateau
because your body sometimes need some time to catch up so there is actually
like a little three month window there where it might not even be a plateau
that's causing your weight stall the weight stall could be because you're
building muscle and maintaining that muscle mass while you're losing fat but
I do have some tips for you if you think that you're in a plateau no matter what
you are doing and even if you're do you think you are doing everything right to
help you get that scale moving again number one is going back to tracking
macros most of the people who experience a
plateau have stopped tracking macros either they're doing lazy Kido
which personally I absolutely love once you get to your goal of this lifestyle
or for some people who just get completely overwhelmed with the whole
macro thing doing lazy Kido is a great option and I do have a video on that as
well but if you've been doing lazy Kido and you find yourself stalled out for
months at a time you want to go back to what you did in the beginning that got
you the amazing results that you had and for most people they were tracking on an
app that is one thing that can help you start getting the scale moving again
because there's such a thing called carb creep and while you think you're doing
everything right you might be eating too many carbs too
high of carbs without realizing it you could have carbs coming in from a ways
that you don't even know was happening and you might be eating too much so your
calories might be way too high and while calories don't matter as much with keto
they still matter you cannot binge eat keto foods and
expect to continue to lose on the scale you like for a long term that
can't happen like you literally your body has to do something with the
calories that it's consuming it's either burning it or it's storing it there's no
other place for those calories to go so that's one thing that I want you guys to
do if you're experiencing a stall right now go back to tracking those macros
number two is are you exercising so if you're doing this lifestyle and all of a
sudden you find yourself in this situation probably now you're in
maintenance mode so you've been three months not really moving on the scale
your body is like hey I'm comfortable here we're gonna maintain this and what
you're consuming and what you're expending as far as exercise goes is
actually in balance with a maintenance regimen for your body so you're
maintaining so let's say that you're not exercising right now and all of a sudden
you're maintaining your weight and it's been three months plateaued okay you're
in maintenance if you start up exercising you're gonna get things
shifting again and so it's a good idea for you to start that process maybe
lifting some weights adding in some Pilates maybe doing some
cardio running and doing that sort of thing those are all great things to help
you start moving the skill however keep in mind if you are someone who has been
doing the ketogenic lifestyle and you just started working out and maybe you
had previously experienced a loss until you started working out it's possible
that you hit a plateau because you're brand new to working out I know this I
was completely opposite of what I just said but as your body's making a shift
in your body composition is making a shift from losing fat and muscle mass to
now maintaining or building and growing that muscle mass through your workouts
and losing fat on the scale it can appear as if don't have any progress so
just consider that all right did I start working out in lifting weights and doing
these other things I could cause the scale to maybe go up while I'm losing
the fat long term this is a good idea because it's gonna shift and increase
your metabolism so that you can burn more calories at resting and also that
lean muscle mass is amazing for getting to your ultimate goal and actually being
firm and trim and looking amazing and feeling great and it helps with your
posture there's a ton of benefits to it so stick to the working out but
understand that the scale might have that stall unless you have not been
working out at all and you've hit a plateau and you get started on working
out that can get it moving again okay in either situation working out is a great
idea it's a good idea to work out with a ketogenic low carb high fat lifestyle if
you're doing way too much cardio it's possible that you could be causing a
cortisol spike cortisol does not do well with with keto a cortisol spike can
raise your insulin it can cause you to produce glucose internally so what you
want to do is strength training workouts Pilates workouts occasional cardio it's
really good to get that heart pumping and stuff but if you're like doing weed
too much party it could tip the other way
okay number three and this is a a big one how much alcohol are you drinking
with your lifestyle are you drinking a glass of wine every
night are you drinking two glasses of wine a night every once in a while are
you drinking four glasses of wine in a day three days a week like this can
happen to anyone it can happen unexpectedly and you might
not even realize that you're consuming this much alcohol but here's the thing
guys when you consume alcohol your liver which is where your body converts the
fat to ketones for fuel and burns the ketones stops production of ketones to
metabolize the toxin which is in the alcohol because everything has to stop
to get the toxin out of your system and so if you're doing this often you can be
stalling your progress I have completely cut alcohol out of my lifestyle it's so
hard to do guys I believe being so hard and I can't even drink it in moderation
because if I have one there are signaling in your brain that goes off
when you drink out an alcoholic beverage and even if you smell it or you're
around it where you see it and I'm not talking about being an alcoholic I don't
think I'm an alcoholic but I've done enough research on alcohol and how it
affects your brain and how it does become something that you can become
addicted to right just like we can be addicted to food we can be addicted to
carbs we can be addicted to sugar you can also be addicted to alcohol without
being like actually an alcoholic which an alcoholic it destroys ruins their
life what I'm saying is sometimes there are reasons to cut back on the alcohol
that are not related to being an alcoholic that is good for your health
and also your liver because do you realize you do damage to your liver
every single drink that you drink every single one and it takes three days of
snot drinking for your liver to start replacing cells and healing itself so if
you're always drinking within like three days then you never actually allow your
liver to do that and so it's really really good for you to stop drinking for
a little bit and take a look at how much you have been drinking you know if you
are someone who's like you know what every Friday night I'm going to have a
glass of wine or two or three but the rest of the week I'm not drinking
anything and you can actually stick to that that's fine but another reason why
alcohol is a problem for most people is they will drink and then it causes them
to eat too many carbs when they have that alcohol in their system like they
will take a bite of a fry they will eat things they wouldn't normally eat and if
this happens every single weekend you are undoing the work you just did the
entire week and so it's not good for you to get into that cycle to get into that
habit or to do that number four if you are currently intermittent fasting try
to bump your fasted window into the 18 or above mark I also have a video where
I talk about extended fasting and how those can help get past the plateau and
that sort of thing I'll put the link in the description but if you've been
fasting and doing intermittent fasting 3 to 5 to every day of the week and you've
been maybe going 16 hours fasted try extending that up to 18 hours and doing
the occasional 24 hour fast this is really really helpful to allow your body
to utilize the food that you've already consumed and to start healing and
rejuvenating the cells within your body this is very very helpful for giving
your digestive system a break and so he'll then and allowing your body to
actually start burning the stored fat that you have and if you're currently
doing a keto low-carb high-fat lifestyle and you're not intermittent fasting and
you've experienced this type of plateau start adding it in start slow start with
12 hours bump it up to 16 hours and then try for 18 and then go for 24 if you can
do it and this will help you a lot even if it's just one day a week to start and
then two days and then three days bump it up if you're within the first two
weeks in your ketogenic lifestyle I don't recommend that you start
intermittent fasting yet become fat adapted so it becomes a lot easier you
don't have those insulin spikes so that you can go longer distance without
eating thing you want to try out would be
cutting out the dairy so dairy can cause a lot of people to experience bloating
swelling and it can stall some people especially if the majority of your diet
is dairy like if everything you're eating or the majority of it comes from
cheese which I do know a lot of people that they do this they have to eat just
a ton of cheese with their their keto lifestyle and then they wonder why
they're stalled out try this try eliminating the cheese one
thing that works really really well for me when I go in periods of getting rid
of dairy what I will do is I'll create an omelet and I will put wakka moly you
make an omelet you just put regular eggs you put it a couple eggs two three four
eggs whisk it up put it down put the guacamole in the center fold it over
maybe put some capers on the top eat that guys I'm promise you you will not
miss the cheese it's so good it's a very very simple way to cut out the dairy and
at least cutting out one meal of your day that doesn't have dairy is very very
helpful for getting that scale of being good to the one thing I want to mention
is that plateaus happen to everyone every single person is going to
experience a plateau at one point or another within their fat loss journey so
it's just knowing that it's coming you're in one and making adjustments and
making changes so that you can move out of that plateau okay so don't continue
doing the same things over and over and over and over again and expect a
different result even if those things work for you to get you to that point
it's not or may not be the same thing that's going to get you to your next
point so maybe you really do need to move your macros around adjust your
calories change some things in your lifestyle like working out more or
working out more in a different way like if you're primarily doing cardio
switching it up with the lifting weights that sort of thing adding in Pilates and
stuff you're going to experience it at some point don't give up do not let this
be the reason to stop and one thing that you can do to help you so that you don't
give is and this is something that I did at
the beginning of my journey and I find it very very successful for a lot of
people and that's picking up some sort of calendar you can grab it at Target or
wherever Amazon and writing in every day or creating a cross every day you do the
right thing in your journey so then what will happen is let's say you've done
four months of working out five days a week
eating right all of those days the you know staying within your low-carb
high-fat goals then if you have this feeling of giving up you can look back
on that calendar especially if you put it somewhere you can see it every day
and you're gonna say I work too hard to give up now if you just are going day by
day it's too easy to say you know what the scale is not moving I'm eating this
chocolate cake I can guarantee you it's too easy to say that but when you
actually look at the amount of work that you put into to get to where you are you
are way less likely to give up on yourself and your goals so I just shared
a video about my friend Brittany's 80 pound transformation story
and I'll put that coming up next right after this video if you're someone who's
been stalled out feeling defeated feeling like you're not sure you want to
give up or whatever watch her video it's going to inspiring and also check out my
transformation video if you haven't seen that of how I lost 60 pounds
I share so much of that journey in Instagram as well so follow me on
instagram guys like check out my stories I put my workouts I do in there every
day so you can be motivated to get off your butt and go work out - once again
if you're new here be sure you hit that subscribe button and I really hope that
these tips helped you move beyond that plateau and you can get past this kind
of season in your journey and get moving on again