You are doing everything that you are supposed to do like eating healthy and work out regularly, but for some reason your weight is not coming off.

You are S-T-U-C-K!!!!

Here is what I have found throughout my 12 week body challenge – it takes your body 48 hours to adapt to a new diet.

To overcome your plateau, you need to do what I call “Confuse Your Body (Confusion Diet Plan)”. Basically, you are confusing your body by changing your diet and workouts every 24 hours.

Here are 5 easy ways to overcome your weight loss plateaus

1) Decrease Your Daily Caloric Intake

This is probably the easiest way to get over your weight loss plateau.

Let’s say if your daily caloric intake is 2,000 calories. You can decrease your calories by 200 daily. So on Monday, you would eat 2,000 calories. On Tuesday, you would eat 1,800. On Wednesday, 1,600. You get the picture, right?

Keep in mind that, although you are decreasing your daily caloric intake, but your workout intensity will remain the same.

2) Increase Your Workout Intensity

If, for some reason, you don’t want to decrease your daily calories, the next best thing you can do is to maintain your calories but increase the intensity of your workouts.

You can do more cardio. I prefer HIIT (High-Intensity Interval Training) cardio, personally!!!

Here are examples of HIIT you can try:

60 Seconds – Flutter Kick Squat

60 Seconds – High Knees

60 Seconds – Burpee

60 Seconds – Jumping Jacks

20 Seconds – Rest

50 seconds – Flutter Kick Squat

50 Seconds – High Knees

50 Seconds – Burpee

50 Seconds – Jumping Jacks

20 Seconds – Rest

40 Seconds – Flutter Kick Squat

40 Seconds – High Knees

40 Seconds – Burpee

40 Seconds – Jumping Jacks

20 Seconds – Rest

30 Seconds – Flutter Kick Squat

30 Seconds – High Knees

30 Seconds – Burpee

30 Seconds – Jumping Jacks

20 Seconds – Rest

20 Seconds – Flutter Kick Squat

20 Seconds – High Knees

20 Seconds – Burpee

20 Seconds – Jumping Jacks

20 Seconds – Rest

10 Seconds – Flutter Kick Squat

10 Seconds – High Knees

10 Seconds – Burpee

10 Seconds – Jumping Jacks

20 Seconds – Rest

Or you can increase the weight if you do weight training.

3) Confusion Diet Plan

Let’s suppose you are a male who weighs 200 pounds and your daily caloric intake is 2,500 calories.

With the “Confusion Diet Plan”, one day you would eat a lot more calories than 2,500 (I call this force-feeding), and the next day you would eat a lot less than 2,500.

I have found that your body needs around 48 hours to adapt to a new diet. Being that you are changing it every 24 hours, your body has to work twice as hard to adjust. This will work towards your advantage because it will increase your metabolism, which will help you lose weight and overcome that Weight Loss Plateau!

An example of “Confusion Diet System”

Monday – 2,500 calories

Tuesday – 1,500 calories

Wednesday – 3,000 calories

Thursday – 1,800 calories

Friday – 3,300 calories

Saturday – 2,200 calories

Sunday – 1,200 calories

4) Night Fasting

Another way to overcome your weight loss plateau and increase your metabolism, is what I call a “Night Fast”; fast for 10-12 hours.

I know at first it may seem like a L-O-N-G time, but the way that I do it, it doesn’t feel that way.

Let’s say if I eat my last meal at 8pm, I will wait until the next morning around 8am to eat my next meal.

This is a great and easy way to do it because a few hours before you go to sleep you are not doing anything that would require a lot of energy to be used.

Also, while you are sleeping, your body is not moving around a lot. Consequently, you are not using a lot of energy, as compared to a “Day Fast”, where you are moving around and working out using up a lot of energy.

Doing day fast, will make you feel tired, cranky, frustrated and maybe angry.

How do I know?

I have done it and that’s why I love “Night Fast”. It’s so easy and simple and best part about it is that I am sleeping for the most part of the fast.

5) Combination

The best way I have found is combine all four ways. You can do it any which way you like.

Here is how I combine them:

  1. Confusion Diet System With Increase Workout Intensity
  2. Fasting With Decrease Daily Calories
  3. Confusion Diet System With Fasting

Give these five ways a try to overcome your weight loss plateau. I promise you if you do it, you will see results.