Breaking the Plateau

Hitting a weight loss plateau is one of the most frustrating parts of the journey. You've been diligent with your diet and exercise, but the scale refuses to budge. Instead of recycling the usual advice like "eat less, move more," here are three strategies to break through your plateau:

1. Cycle Your Calories The body is a master of adaptation. Over time, it adjusts to your calorie deficit, making it harder to lose weight. Calorie cycling, or "zigzag dieting," involves alternating between higher and lower calorie days - what we call an Optimization Day. This technique keeps your metabolism dynamic, preventing it from settling into a slow, energy-conserving mode. For example, eat at maintenance for two days, then return to a deficit for five days.
2. Focus on NEAT (Non-Exercise Activity Thermogenesis) While workouts are essential, NEAT—the calories burned through everyday activities like walking, fidgeting, or even standing—can significantly impact weight loss. Increasing NEAT can mean taking walking meetings, using a standing desk, or setting reminders to move every hour. These small, consistent movements accumulate and can push you past a plateau without additional intense exercise sessions (which can make the plateau harder to get through).
3. Optimize Sleep and Stress Management Weight loss isn't only impacted by diet and exercise; sleep and stress play crucial roles. Chronic stress elevates cortisol which can lead to fat retention, particularly around the abdomen. Poor sleep disrupts hunger hormones like ghrelin and leptin, increasing cravings and appetite. Prioritize 7-9 hours of quality sleep, practice mindfulness, and incorporate stress-reduction techniques like meditation or deep breathing exercises to support your weight loss efforts.

Plateaus do not mean that you are doing something wrong.  They are part of the course, but do not need to derail you - just slows you down for a bit.

You're Invited:
Soup & Seminar: "the 10 Years Younger Plan" By Julia Erickson

Date: February 27th, 2025

Time: 11:00 AM
Location: Jolie Cafe12 Village Road New Vernon, NJ 07976

We are delighted to invite you to our exclusive Soup & Seminar event with Julia Erickson!
Julia is a wealth of knowledge and food transformed her life leading her to true vitality. In an effort to share what she has learned in her life, Julia started JolieLife to help others heal, thrive, and feel their absolute best through nourishing food and expert guidance. 
With a B.A. from Harvard University, an M.S. from Columbia University training from the French Culinary Institute, and her studies in nutrition at Stanford University School of Health, Julia blends science and her culinary expertise and holistic wellness to help her clients create a beautiful and thriving life.
The 10 Years Younger seminar reveals how food is the most powerful tool to slow aging, boost energy, and restore vitality. Learn how to use nutrition to enhance skin, balance hormones and optimize body composition, so you not only feel younger but look it too.

Stop by and..

• Discover how food is the most powerful tool to slow aging, boost energy and restore vitality
• Learn how to use nutrition to enhance skin, balance hormones and optimize body composition
• Enjoy light refreshments and engage and connect with like-minded individuals who prioritize health

We would love to see you!