Bust Through The Weight Loss Plateau

Bust Through The Weight Loss Plateau

Dieters dread the​ plateau. You're on​ a​ roll,​ losing weight steadily and happily for weeks. Your confidence is​ high and your goal is​ in​ sight. Then suddenly your scale freezes. No matter how hard you try,​ those extra pounds just refuse to​ budge. You've hit a​ wall and you know the​ frustration of​ seeing no progress could easily lead you to​ gain back what you've lost. So how do you break through the​ plateau?

It's perfectly normal for a​ dieter to​ reach a​ plateau. the​ trick is​ to​ use it​ as​ an​ opportunity to​ double up your efforts and get really clear on​ your strategy to​ carry you through to​ the​ finish line. Below you'll find suggestions that can help you recommit to​ your program and re-ignite the​ weight-loss process when you feel challenged.

1. Get clear on​ your ultimate weight-loss goal.

Be sure that your weight-loss goal is​ realistic and that your expected rate of​ weight loss is​ reasonable. if​ you are on​ a​ heath enhancing,​ nutritionally rich weight loss program you can expect to​ loss one to​ two pounds a​ week. Each body has its own ideal weight and size. Don't compare yourself to​ anyone else,​ but listen to​ your body and notice what feels best for you. a​ simple way to​ approximate your ideal weight is​ by referring to​ a​ Body Mass Index chart.

2. Go high-protein,​ low carbs.

Unless you are eating enough protein to​ maintain your lean muscle mass,​ you are likely to​ have lost weight already from both your fat stores and muscle. Women need to​ eat approximately 100grams of​ protein a​ day and men 150 grams in​ order to​ preserve their muscle tissue during a​ weight loss program. if​ you have lost some muscle during your weight loss program so far you will need to​ focus on​ protein so your body can build muscle,​ which requires more calories to​ sustain,​ which will in​ turn,​ kick start your weight loss again. Needless to​ say,​ any weight loss program you choose should be one that preserves your body's muscle and this does not happen!

3. Add resistance training to​ your program.

A wonderful way to​ boost your metabolism and break through to​ the​ next level of​ weight loss is​ by incorporating aerobic exercise into your program,​ such as​ 30 minutes of​ walking three to​ four times a​ week. (If you are 35 years or​ older,​ or​ haven't exercised regularly,​ begin with 10 to​ 15 minutes two to​ three times a​ week.) in​ addition,​ weight training with free weights or​ machines several times a​ week can help increase muscle mass,​ which in​ turn allows you to​ burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to​ 10 percent. Working out can increase your metabolism for up to​ 21 hours after an​ intense workout.

4. Look out for hidden carbohydrates.

If your weight loss progress seems slow,​ look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in​ the​ most unexpected places such as​ ketchup,​ salad dressings,​ teriyaki and barbecue sauces. Watch out too for cornstarch,​ sugar or​ milk solids in​ many processed foods such as​ gravies,​ or​ sauces on​ frozen vegetables. Be especially careful about "low-fat" foods where flavor is​ enhanced by sugar and other carbohydrates. Try keeping a​ diet journal for a​ couple of​ days of​ EVERYTHING you eat and drink. You may quickly discover the​ hidden carbs that are keeping your weight-loss progress stuck and be able to​ eliminate them and move past your plateau.

5. Take the​ "refinement" out of​ your diet.

Try eliminating all refined sugar and refined grains from your diet. This includes white bread,​ pastries,​ pasta,​ white rice,​ white flour crackers,​ sugar-coated breakfast cereals,​ cookies and cake. This simple step can encourage a​ huge weight-loss breakthrough and leave you feeling more healthy and energized in​ the​ process.

6. Don't go hungry.

Cutting back on​ how often you eat can have a​ negative impact on​ your diet plateau. 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. Take advantage of​ healthy snacking and crunch on​ fresh slices of​ raw vegetables like celery,​ peppers,​ cucumber and jicama when you're hungry.

7. Drink to​ burn up.

It's vitally important to​ replenish your fluids by drinking plenty of​ water on​ your weight loss program. an​ inadequate supply of​ water in​ itself can slow down your weight-loss. Carry water with you wherever you go throughout the​ day. For additional weight-management benefits,​ add a​ high quality aloe concentrate to​ your water to​ help keep your digestion in​ top shape. Also,​ a​ probiotic supplement can help us maintain a​ healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently,​ it​ also helps control hunger.

8. Keep your incentive strong.

Remember the​ determination you felt when you first began your weight-loss program? Remember the​ excitement of​ watching the​ pounds drop one by one? Go back to​ whatever your initial motivation was and see whether it​ still works for you. it​ may have been the​ desire to​ lose weight for a​ particular event or​ to​ regain your figure after pregnancy. You may have been motivated by poor health or​ by the​ shock of​ just how much weight you had gained. See whether the​ same motivation still has juice for you. if​ not,​ choose a​ new one. Keep a​ picture of​ yourself looking great (or bad!) on​ your refrigerator as​ a​ daily reminder of​ where you are heading.

(c) Kim Beardsmore

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