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What To Do When The Scale Numbers Stop Moving

What To Do When The Scale Numbers Stop Moving

See the video: What To Do When Numbers On The Scale Stop Moving | The Weight Loss Plateau

– So today we’re talking about

what should you do

when the numbers on the scale start slowing down.

Now, I’m going to start by saying

that’s the most critical point

in your weight loss journey.

Whether you are a seasoned competitive athlete

getting ready for a bodybuilding competition

or a regular person trying to lose 10, 20 pounds.

It’s that point that’s going to define

whether or not you’re going to be successful.

It’s going to define whether you’re going to be successful

because it’s the point

where you’re probably going to start doubting.

what to do when the scale won't budge

You’re going to start doubting the process.

You may start saying

that this whole health eating thing isn’t for me.

You may start saying this diet isn’t working for me.

You may start saying

that maybe there’s something wrong with me.

Maybe my genetics are such that

I’m not designed to lose more than a few pounds

and that I’m stuck here forever.

It’s at that point that we start making bad decisions.

And the bad decisions

that most people will make at that point is to quit.

There are other bad decisions that they’ve made,

which is to do an even more extreme diet.

avoid fad diets when weight loss slows down

Try something that’s newfangled,

one of the fad diets,

any of the diets out there on social media

or something that maybe one of your friends

or colleagues was on

and seemed to have some temporary results from.

Desperation is the last place you want to be

when you’re making decisions about your health

and about your weight loss.

And in this video

I’m going to talk about what you should expect.

And the fact that having those numbers slow down

and almost stop and sometimes even reverse themselves

is totally normal.

We’re going to go over some numbers

of what my clients’ weight loss looks like.

And from there, you’ll get some perspective.

So you won’t beat yourself up

and you won’t think that you need to make some radical move

and you will stay the course.

Stay tuned and we’ll talk some more about this.

So today we’re talking about what should you do

when the numbers on the scale starts slowing down

or stop completely.

Now, before I go any further,

I’d like thank everyone for the tremendous support

we’ve had so far for this channel.

Thank you so much for tuning in.

Click for Kevin's YouTube Channel

And do be sure to like and subscribe

because we have so much more content

coming out and I want to make sure you’re first in line

to get it as it comes out.

So onto our topic today,

what do you do when the numbers on the scale slow down?

As I said before,

this is the most vulnerable point that you can ever be in.

Understanding The Weight Loss Plateau

And I want to just get straight to it

so that you can see what weight loss looks like.

Because I think that many people, even seasoned athletes

don’t really understand what weight loss should look like.

Whenever you start losing weight

you’re going to have an initial “honeymoon period.”

A period when those numbers start going down.

Now, if you look at these metrics here,

this is the typical weight loss profile

of one of my clients.

This is a female client that came to me

and we’re going to look at what her weight loss looked like

over the course of a few months.

And you’re going to see it’s not going to be this dramatic

loss of one pound per week.

It doesn’t work that way at all.

female client weight loss profile and plateau

If we look at the numbers, she starts off at 170 pounds.

And over the course of, only, let’s say a week or so,

she’s already lost five pounds

and then she goes down to 162.3.

And then has a massive drop again to 158 pounds

all within a very short period of time.

This is totally normal.

The Doldrums: Understanding The Dreaded Weight Loss Plateau

But then something happens.

That’s the point that most of us tend to find ourselves

and it’s a point where we quit

and/or we start making bad decisions.

As we go along, we can see that that dramatic weight loss

that happened in the beginning,

all of a sudden, starts slowing down.

It starts slowing down.

In some points, it can even start going back up.

However, because she was able to stay the course,

over time the numbers again

start very, very slowly going down.

weight loss plateau- the doldrums

Now, this pattern is what I call “the Doldrums.”

And the Doldrums are

this band near the equator

where the winds are almost non-existent.

Sailors back in the Middle Ages,

whenever they were sailing anywhere around the tropics

would have these periods where there was almost no wind

whatsoever for their sails.

And they would pretty much just float around in one place

and wait until the wind picked back up.

Now, any voyage at that time had to have enough provisions

to stick with it long enough to get through the doldrums.

There’s nothing else you can do.

You got to stick with it and go through it.


 The Importance Of Not Quitting Or Changing Your Diet When Weight Loss Slows Down Over Time

It’s the same when it comes to weight loss.

We all have to go through what I call the Doldrums.

That period where everything starts slowing down

because our bodies are conservative.

Our body does not want to lose weight,

and it will do everything to fight you tooth and nail

with changes both physical and changes also that are mental

to affect your behavior to make sure

you do everything possible, to not lose weight.

Your body will try to slow down weight loss

How Our Bodies Can Make Us Sabotage Our Weight Loss Efforts When The Numbers On The Scale Won’t Budge

In fact, that feeling of helplessness

and the sense that you need to start back eating

and get off this diet completely

when you stop seeing the results that you want to see,

is even perhaps part of our body’s natural way

to trick us into doing everything possible

to maintain as much body fat as possible.

So by understanding what we’re up against,

it gives us a little more perspective.

And what’s also important is that,

the more weight you need to lose,

the bigger that honeymoon period is.

weight loss plateau of in shape male

Weight Loss Journey Of An Already In Shape Male

But if you already have a couple pounds to lose,

it can be even more difficult. We’re going to

take a look at this particular weight loss model

of one of my male clients.

And you’re going to see from there

that it’s not smooth sailing whatsoever.

Now here we have a male client of mine

who was in very good shape, getting ready for a photo shoot.

And he was actually in really great shape

to start off.

[He had a] relatively low body fat to start,

probably somewhere around 10 to 11% or so.

And we can see he starts off at 178 pounds,

and there is a bit of a honeymoon period

when he starts following the diet and doing the training.

A loss of about four pounds initially

over the first couple of weeks,

but then it starts slowing down.

You really start seeing that plateau,

those Doldrums that I talked about before

until it gradually again, just starts creeping down as well

over the course of several months.

Now, both of those clients were completely on

when it came to their diet.

And my job really starts when those Doldrums set in.

When they get to that point

where they numbers start slowing down

because that’s when they start to doubt.

That’s when you need the reinforcement,

that’s when you need the encouragement,

that’s where you need the cheering.

And I want you to remember and bookmark this video,

the next time that you are trying to lose weight

and you start seeing those numbers slowing down,

I want you to hear me cheering you on.

don't change your diet if weight loss slows down

If Your Diet Is Solid And Sustainable Don’t Quit If The Scale Won’t Budge

I want you to hear me saying that if your diet is solid,

if you’re eating unprocessed foods.

If you are really on a healthy,

wholesome and sustainable path,

stay the course, don’t do anything extreme.

Whatever you do, don’t quit.

You got this, you can get through this,

but you have to understand that weight loss

is a slow process.

And the further on you get, the slower it becomes.

Remember, always make those decisions

when you’re on firm ground,

not when you’re on the shaky ground of doubt

and feeling desperate about

where you are in terms of your weight loss.

If you’re on like a diet like I said before, stick with it.

You’ve got this! And whatever you do,

don’t ever think there’s something wrong with you.

Weight loss just happens to be

this completely frustrating process

where it slows down the more you go.

When the going gets tough, the tough get going.

I know you’re tough and I know you’re going to get going.

Thanks for tuning in and Excelsior!

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Not Bad For Training Only Three Days A Week!

Because it's three days a week with soul crunching intensity non stop for the past 33 years.

There's no gimmick to it and it means being uncompromisingly all in for your workouts and with your nutrition.

I don't think there's that much that special about me.

There's nothing enhanced, nothing boosted by testosterone and there weren't any special "supplements" along the way.

Just three days of blistering hard work each week and meticulous attention to what I eat.

Being 90% on point each week means you are 100% off after 10 weeks and I can't emphasize enough how much of a difference unshakeable consistency makes to your overall results.

Most of the natural athletes didn't get where they are by any genetic advantage, they just did what is so very rare- which is stick to their process 100%.

It's not easy as it's not always easy and certainly not always popular, but you owe it to yourself to see just how far you can go if you go all in!

Looking forward to seeing your results and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation

195 33

What I Eat To Stay Lean and Keep Building Muscle All Year Round.

If there every was a "secret" to how I consistently stay in shape (and almost 20 years since my last competition) the answer would be my diet.

Diet is the deciding factor in what your body looks like and your overall performance and I want to stress that while this is a layout of the foods I eat on a daily basis, it's not a blueprint for your YOU should be eating.

What it can be is an example of what it takes to maintain a certain degree of size and muscularity at all times as a natural athlete, and also the underlying principle to how I select my foods.

Which is that I don't eat junk foods or highly processed foods and I only drink water.

(No protein shakes, ever!)

If you can start with that, there's no doubt that you will be on the right track in terms of your nutrition.

So stay away from processed foods, know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingdiet #diet #whatieatinaday #mydiet #naturalbodybuildingvideos #naturalbodybuildingmotivation #drugfreebodybuilding #healthyeating #noproteinshakes #excelsior #bodybuilding #bodybuildingdiet

125 10

Post workout physique check in.

The contest gets closer and closer as the sun meanders across the sky, as my contest is and always will be, did I do everything I possibly could that day to improve?

Did I train hard enough?

Did I push it enough?

The dietary part isn't an issue.

It hasn't been for many years as I always make sure that my nutrition is on point, and there's no leeway on that front.

I don't feel good when I'm not eating optimally, and I respect myself enough to not settle into a place where not feeling my best is the norm.

And to be honest, it feels really good to put my head down at the end of the day knowing that I gave it my all.

Not that I was the best or was even necessarily successful at everything that I set out to accomplish, but knowing that I gave everything nonetheless.

It's a feeling I want everyone to have.

To sleep soundly knowing that you gave it your all.

That you didn't miss an opportunity to improve on what you are passionate about, because in so doing, you experience an eagerness to do the same the next day.

It's the ultimate contest and I invite everyone to submit their application forms, as it's one of the few competitions where everyone who does the work and shows up, is in the winner's circle.

Keep striving, keep pushing and as always, Excelsior! #naturallyintense

(Thanks @indi.anna.r or taking the shot, as I know your arm was probably shaking after that workout!)

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining #naturalbodybuildingmotivation

159 13

Motivation vs Discipline. What You Really Need To Be Successful!

I am often asked what was my motivation to keep going starting off as a skinny 125lb kid who no one believed could ever be a successful bodybuilder.

The answer is that motivation didn't have that much to do with it.

Motivation may have played a part in getting me started, but it was discipline that got me to where I wanted to be.

Motivation is fleeting and ephemeral, it's not always going to be there and on the days when you don't feel like eating right or training hard, you need a disciplined practice to see you through.

A disciplined practiced based on doing what you need to do to be successful regardless of the circumstances.

That's how I made it through all those tough times when I felt I wasn't getting anywhere, and it's what will help you as well.

So forget motivation, focus on building a disciplined practice, know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #nosteroids #fitnessgoals #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #naturalbodybuildingtips #naturalbodybuildingmotivation #disciplineovermotivation #disciplineequalsfreedom #discipline #motivation#fitness #mindset #selfdiscipline #fitnessmotivation #disciplinequotes #workout #disciplineiskey

110 27

Kevin's Ultimate Secret Six Pack Abs Tip!

If you ever wondered how I maintain a six pack all year round and have kept that six pack for decades on end, here's the secret.

This is one tip that will honestly get you on the path to a six pack.

There's no magic to it.

But if you follow this simple piece of advice, you will be able to do a lot more than get yourself a six pack, as it's a proven formula for success.

Give it a try and as always, Excelsior!!! #naturallyintense

#sixpack #sixpackabs #6pack #6packabs #naturalbodybuilder #naturalbodybuilding #naturalbodybuildingtips #naturalbodybuildingvideo #naturalbodybuildingmotivation #sixpacktips #drugfreebodybuilding #abs

165 18

Happy Archery Day, everyone!!!

Yeah, it's a thing and can't say how much it's my thing!

To be honest, I am a barebow shooter and almost never shoot my compound bow (the monster in my hands) but it's all really good fun!

If you haven't tried archery or are thinking about doing it again, go give it a shot (no pun intended!!!)

And as always, Excelsior!!! #naturallyintense

#archery #archeryday #bowtech #naturalbodybuilder #naturalbodybuilding #fitover40 #blackandwhite #bowtech

135 19

Do You Have Good Genetics for Natural Bodybuilding?

I don't believe it's the question that needs to be asked.

Far too many, myself included, who went on to be successful natural bodybuilders would never have been the men and women you would expect to have the genetics for bodybuilding.

But we put in the work, the years, the dedication and the consistency, and so what matters isn't the question of genetics, but rather do you have the passion, the drive and the discipline to train hard and focus on your diet nonstop for years on end to realize your potential?

That's the real question, and yes, there are men and women who have great genetics for natural bodybuilding, but there are even more who would be amazing onstage but don't know it because they didn't believe enough in themselves to put in the time to see how far they could go.

So I am here to say that I believe you have it in you to do amazing things, so if it's your goal, or even if you just want to improve the way you look, stick with it and don't quit!

Know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #nosteroids #fitnessgoals #bodytransformation #nodrugs #naturalbodybuildingtips #naturalbodybuilder #naturalbodybuildingvideos #excelsior #fitover40 #personaltrainer #naturalbodybuildingtips #naturalbodybuildingmotivation #beleiveinyourself

157 17

Nope it's not a contest cut- it's just another day on the Path.

There are two ways to get cut, the fast way that requires going to extremes and which is inevitably temporary.

Or the Path-based way. Whereby your lifestyle and sustainable healthy practices get you there and keeps you there.

It takes time. It takes patience but it's an extremely honest endeavor.

If you put in the work and stay consistent with your training and following a processed food free and healthy diet, excellence is just a matter of time.

It takes time but as long as you draw breath, you have the time and you can do this.

So take the Path-based way and as always, Excelsior!!!

And my thanks to my son @reid_443 for snapping the shot, and the approval rating! 😂

#naturalbodybuilding #naturalbodybuilder #fitover40 #homegym #drugfreebodybuilding #gymselfie #hometraining

260 32
Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net

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