If you’ve been eating healthy and
exercising for a lengthy period of time, you’re likely well aware of the weight
loss plateau. Everyone who has tried to lose weight dreads the plateau because
it can be incredibly discouraging. For the first few months, you’re on a roll,
losing weight with each passing week. You’re feeling good, eating better and
exercising daily. Your goals are within reach and you’re determined to get
there. Next thing you know, your scale won’t budge. You only have 15 pounds
left to lose, but they’re not going anywhere.
Unfortunately, this frustration
often leads people astray. Because the pounds are no longer coming off, they
get discouraged and in some cases, are led back into a life of unhealthy eating
habits and not enough exercise. However, there is hope. If you’ve hit a weight
loss plateau, it can actually be a great thing. All it means is that you need
to switch up your routine and “shock” your body into dropping those last few pounds.
It allows you to double up your efforts and make a clear strategy on how to
continue.
Use the following suggestions to
recommit yourself to your program and reignite the fuel that has kept you on
this weight loss journey for so long. It’s time to challenge your body again.
Create a new, clear strategy for weight loss.
Consider the following questions.
Is your weight-loss goal
realistic?
Is your expected rate of weight
loss reasonable?
Are you getting enough nutrients?
Are you exercising enough? Too
much?
If you’re on a health-enhancing,
nutritionally rich weight loss program, you can expect to lose one to two
pounds a week. Anything more and you’re pushing your body too hard. Each body
has its own ideal weight and size. Don’t compare your body to the body of
others. Instead, listen to your body and start to recognize what feels right
for you. As your body changes, so does what it needs. A simple way to
approximate your ideal weight is by referring to a Body Mass Index chart. Keep
in mind, however, that these are just a guideline. Many people have a high body
mass index but it’s due to their muscle mass, not the amount of fat they carry.
Switch to a high protein, low carb diet. In other words, go paleo.
If you’re eating enough protein
to maintain your lean muscle mass, then you may not need to switch your diet up
much. However, if you’re not getting enough protein, then you’ve likely lost
weight from fat and muscle. Women need to consume approximately 100 grams of
protein per day and men need at least 150 grams of protein. Eating enough
protein preserves your muscle tissue during a weight loss program. If you’ve
lost muscle during your program, you will need to focus on protein so you can
build muscle. Muscle requires more calories to sustain, which will in turn
kick-start your weight loss again as it boosts your metabolism. Needless to
say, any weight loss program that you choose should be one that preserves your
body’s muscle. Many people make the mistake of eating less meat to avoid the
calories. When they start losing weight, they think they’re losing fat but in
reality, they’re losing muscle mass.
Start strength training.
Another way to boost your
metabolism is by incorporating aerobic exercise. Thirty minutes per day of
walking or swimming is a great place to start. If you’re just getting started
exercising, you might want to begin with 15 minutes and then work your way up
to longer periods of exercise. In addition, adding weight training with free
weights or machines allows you to increase muscle mass, which burns more
calories and faster. Studies show that weight training can increase metabolism
overnight by five to ten percent. Working out can increase your metabolism for
up to 21 hours after an intense workout.
Don’t worry about bulking up, either.
Low weights and high repetitions will do more to tone than to actually bulk up
your muscles. Body builders follow extremely strict diets and exercise regimens
to build their muscular physiques. As long as you’re also doing cardio,
stretching, and implementing weights two to three times a week, you won’t add
too much bulk to your body.
Watch your carbs.
If your weight loss slows down
even after implementing the above tips, watch out for carbohydrates. Sugar can
be found in some highly unexpected places including condiments. Cornstarch,
sugar, and milk solids can be found in processed foods like gravy, sauce, or
even frozen vegetables. Low-fat foods also have high amounts of sugar and other
carbohydrates so pay very close attention to what you’re putting in your body.
A diet journal is critical in knowing exactly what you eat and drink, including
protein, fat, and carb counts. It’s also wise to add in sugars and sodium
levels to get an idea of how much you’re consuming. You may quickly discover that
hidden carbs and sugars are keeping your weight loss progress stuck in the
middle.
A great way to lower your carb count is by trying the ketogenic diet. On the ketogenic diet, you will avoid sugary foods, starchy foods, and low-fat products. With a ketogenic diet, you will be receiving your 5% of your caloric content from carbs (the fewer, the better), 15-25% from protein, and around 75% of your calories from fat. Essentially, the keto diet is high fat, low carb. There are also some food supplements to help you along with the keto diet and your healthy living lifestyle. For more information on the ketogenic diet and supplements (including keto pre workout supplements) to help you along the way, check out the Ketogenic Supplement Review website here:
Eliminate refined sugars and grains.
If you’re not already eating
clean, start by eliminating refined sugar and refined grains. This includes
white bread, white rice, pastries, pasta, white flour crackers, sugar-coated
breakfast cereals, cookies, and cake. This step can make an incredible
different in your weight loss and can help you jump that plateau faster than
you can say “sugar.” It will also leave you feeling healthier, less fatigued,
and more energized in the process.
Don’t starve yourself.
Once you hit that plateau, the
worst thing that you could do is cut back on your eating. Cutting back your
calories can have a negative impact on your diet, especially if you’re
exercising more. Many studies show that small, frequent meals are more
satisfying and produce better weight-loss results than the same number of
calories consumed in three large meals.
Healthy snacking is also important. Raw
vegetables like celery, peppers, cucumbers, and pickles are great snacks for
when you’re hungry but don’t want to add more calories to your day.
Drink enough water.
Water is essential to life. It is
vitally important to replenish your fluids, especially before and after
exercise. Drinking plenty of water on your weight loss program is critical for
weight loss and energy levels, not to mention, for optimal functioning of your
body’s organs. An inadequate supply of water can slow down weight loss.
No
matter where you are, you should always carry water with you or have access to
it. For additional weight loss management, high quality aloe concentrates in
your water can help keep your digestive system moving properly. Also, a
probiotic supplement can maintain your intestinal flora. Staying well hydrated
not only helps burn fat efficiently, but it also helps control hunger.
Stay motivated.
Remember when you first started
to lose weight? Each time you jumped on the scale or measured inches lost, you
were probably overjoyed. This progress led you to feel more motivated about
continuing. As time goes on, especially if you’ve reached a plateau, that
feeling of excitement dwindles. If possible, go back to whatever your
motivation was and see if it still works for you. Maybe you wanted to lose weight
so that you could wear that bikini you purchased last year. Maybe it was so
that you could spend more time running with your children without getting
winded. If the motivation still has juice for you, use it to your advantage. If
not, pick a new one! Keep a picture of yourself looking great on your
refrigerator—alternatively, you could use a picture of your body at its worst.
This will remind you of where you came from and where you’re headed.
Just because you’ve hit the
dreaded plateau, it doesn’t mean that you have to give up on yourself. There
are several different ways to move past the plateau and continue to drop those
extra pounds. Just stay motivated, and overall, love yourself throughout the
process. You are on your way to becoming the best you that you can be.
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