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Weight Loss Plateau and Stress: How to Break Through

I'm here to address a common concern among people who are struggling with weight loss despite making healthy lifestyle choices. They're eating right, exercising regularly, and still, the scale won't budge. If you can relate to this situation, it might be time to consider how stress and blood sugar management are affecting your progress.


The Connection Between Stress and Weight Loss:

Stress can be a significant roadblock when it comes to weight loss. When you're stressed, your body produces cortisol, a hormone that mimics glucose in the bloodstream. Elevated glucose levels can hinder your weight loss journey because your cells can only absorb a certain amount of glucose. Excess glucose in your bloodstream may lead to the creation of fat cells, primarily in the midsection, to store this surplus.


How to Eat Like You're Insulin Resistant:

Even if you're not diabetic or pre-diabetic, adopting a diet that supports stable blood sugar levels can kickstart your progress. Consider eating smaller, balanced meals throughout the day. A sample daily meal schedule might include:


  • Breakfast (around 6:30 or 7 AM): A mix of protein and a small amount of carbs.

  • Snack (around 10 AM): A protein-rich option, like chicken salad or a protein shake.

  • Lunch (around 12:30 PM): A balanced meal with protein, vegetables, and a small portion of carbohydrates.

  • Snack (around 3:30 PM): Another protein-rich option, like shrimp cocktail or a lettuce wrap.

  • Dinner (around 6:30 PM): A well-balanced meal consisting of protein, vegetables, and controlled carbs.


By eating this way, you can maintain stable blood sugar levels and avoid excessive glucose production that hampers weight loss.


Supporting Your Adrenals:

Managing stress is crucial for overcoming a weight loss plateau. High cortisol levels can disrupt your progress even if you're doing everything right. Here are some strategies to support your adrenals and reduce stress:


  • Deep Breathing: Practice box breathing to calm your nerves. Inhale through your nose for four seconds, hold for four seconds, and exhale through your mouth for four seconds. Repeat this 10 times, as needed.

  • Supplements: Consider supplements like L-theanine, melatonin, and GABA to help lower cortisol levels and alleviate stress.


If you've been frustrated with your lack of progress despite your best efforts, it's time to consider the impact of stress and blood sugar on your weight loss journey. By adopting a balanced eating pattern and managing stress through deep breathing and supplements, you can break through the plateau and achieve your weight loss goals.


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