Weight Loss Plateau
What is a weight plateau and how can you go beyond it? Get the simple methods to move you forward today, principle and effect.
Everyone who attempts to lose weight ultimately finds themselves at a plateau. Even yet, most individuals are startled when it happens to them since they continue to eat healthily and exercise regularly. Even the best weight loss programs sometimes stop, which is a disappointing truth.
When you lose weight, you lose muscle as well as fat. Muscle aids in maintaining the rates at which your body burns calories (metabolic rate). As a result, your metabolic rate slows as you lose mass, leading you to need fewer calories than when you were heavier.
Even if you eat the same number of calories that helped you lose weight, your slower metabolism will limit your weight loss. When the number of calories your body burns equals the number of calories you consume, you have reached a weight reduction plateau.
Below are several simple tips, ways and tricks you can use to drive you past a plateau when losing weight.
Chew Your Food Slower and Longer
1st Weight Reduction Plateau Tip
Chew your food slower and longer.
♥ Aim for 40 chews with each bite and take a break midway through your meal and focus on conversing when you have company.
Slow down and avoid shoveling.
Watch the video to learn why.
Analyze Your Eating Patterns
2nd Weight Reduction Plateau Tip
Figure out the patterns that lead you to eating outside your plan and focus on exchanging those behaviors.
♥ This may be difficult at first, so try implementing something to temporarily distract you, like reading a book, turning on some tunes, petting your cat, or even doing jumping jacks.
♥ Once the urge passes, you are more likely to avoid doing it.
Plan (in advance) especially regarding meal planning. Individuals that map out their week are almost always more successful. Set the most convenient day for you and commit to it each week.
Remodel Food Hotspots
3rd Weight Reduction Plateau Tip
Find the areas in your life that you grab food items the most and "remodel" the foods that are available there.
♥ For example, move all the healthy options to the forefront of your refrigerator. Hide or move back to the processed options and anything else you have no business eating while dieting.
♥ Make high caloric and comfort foods difficult to get to. You can even completely cleanse your cabinets and ditch the junk foods entirely if you are worried that "remodeling" is not enough.
Your Problem Hours Are Ruining Your Diet
4th Weight Reduction Plateau Tip
Being an entrepreneur, I always hear that most of my time should be focused on that five percent of what truly grows my business. Well, the same principle can be applied to dieting here in reverse.
♥ Focus on the 5% of your day that you make the most dietary mistakes and implement a "game plan" to change it.
For most, this typically happens after a long day when you are unwinding with your family. Change that pattern for quick weight loss.
A Grab Away
5th Weight Reduction Plateau Tip
Keep healthy snacks and meal replacements at arm's length. Always have access to a healthy snack in the times of need.
Balance, balance, balance.
6th Weight Reduction Plateau Tip
Make sure you are consuming a balanced and complete diet.
♥ A balanced diet consists of a 50-60 percent carbohydrate content, that is fruits, vegetables, breads, pastas and rice. Of this amount, 90 percent should be in the form of complex carbohydrates, which are whole grain products (brown rice, whole grain breads, pasta) and less than 10 percent from simple carbohydrates (candy, cakes, etc.).
♥ Compliment this with a diet that has a 20-30 percent fat content and finally balance your diet with 15-20 percent protein content, that is meats, soy and dairy products.
Food Prep Wisely
7th Weight Reduction Plateau Tip
Begin preparing your foods in ways that help to remove fat, like baking, boiling, broiling, roasting or stewing.
♥ Never fry your food.
♥ Trim the fat off the meat and remove the skin and fat from poultry.
♥ Make healthier food selections like fruits, vegetables, cereals, pasta, dried peas and beans; low-fat or nonfat dairy products, lean meat, fish and skinless poultry.
♥ Begin reading food labels and avoid foods that are high in fat and calories.
♥ Also, ditch any foods that are high in sugars, such as pastries, candy bars, pies and cakes.
Always use a shopping list, and never shop when you're hungry. You already know why this is important. I must buy at least 20% more food while shopping directly before dinner.
Plan for All Your Meals
8th Weight Reduction Plateau Tip
Always think ahead of what you can do to make it easier to eat healthy.
♥ For example, at a buffet table, choose wisely.
♥ At a friend's house, control your portion sizes.
♥ When you get hungry between your meals, try drinking a glass of water or eating a piece of fruit, and stay away from the kitchen.
♥ If you really desire fattening food, eat just a little bit and then leave it alone. However, if you don't trust yourself with it, don't eat any at all.
♥ Begin eating your food slower.
♥ Take smaller portions and always avoid seconds.
♥ Every day try eating a few smaller meals instead of one main meal.
♥ Instead of overeating, find healthier ways to deal with your stress and boredom. For example, try taking up a new hobby or starting a walking plan.
Clear the Candy Drawer Entirely Out
9th Weight Reduction Plateau Tip
A few bits here and there really add up and can deceive the dieter who can't figure out why their weight will not change.
Same goes for potato chips and other sneaky foods that you just can't have one of.
Read Nutrition Labels
10th Weight Reduction Plateau Tip
♥ Avoid foods high in trans-fat (fat that is bad for you).
♥ Look for the words hydrogenated and partially hydrogenated for a "dead giveaway".
♥ Also, ditch foods high in sugars. Some keywords to look out for are glucose, sucrose, maltose or the current media sensation, high fructose corn syrup.
Bonus Weight Reduction Plateau Tips
Detox Your Body the Natural Way
Scratch the cleanse products and detox pill hoopla.
♥ Do it naturally by consuming five servings of fruits and veggies daily.
Get hydrated and drink more water for quick weight loss.
Cut down on any soda, yes, that includes diet, flavored drinks and replace them with H20.
Pack and Snack
♥ Set yourself up for success by making the good stuff always accessible.
♥ Use pre-made or nature's best creations like fruits, vegetables, salads, beans, nuts and seeds.
♥ Protein bars, whole grain-based foods and lean protein sources are great choices also.
♥ Load your fridge with them. Fill your cabinets.
♥ Pack your own lunch.
♥ Have a healthy snack drawer at work.
Eat to Fuel, Not for Comfort
♥ Do you struggle with emotional eating or using food as a reward?
♥ Either way, write down a list of planned exercises that you will use instead.
♥ Next time you have a bad day, try going for a walk, reading your favorite book, or petting your animals.
♥ What are some positive behaviors that you can use that will benefit your fast weight loss goals?
Cut down on processed foodstuffs and replace at least one daily meal with a bowl of steamed vegetables.
This is especially important for those looking to lower their sodium intake and total calories.
Don't Fool Yourself and Justify Dessert
You may be working out hard and kicking some major tail on that elliptical, but don't let that warrant you the option to eat what you want.
♥ Most people burn around 200-300 calories during a typical cardio session. There are way more calories in that peanut butter triple chocolate blizzard.
Learn Some More From Your Past Dietary Mistakes
Don't let them predict your future. Write down your previous blunders and what you are going to do differently this time.
Let Your Goals Be Known
♥ Share your goals with the people in your life: friends, family, coworkers, to name a few.
♥ Become an advocate for change and encourage others while they watch you transform.
♥ People who inform others about their goals and take ownership of their changes are much more likely to succeed.
Social support from your closest loved one can make all the difference.
You can even challenge them to a friendly fast weight loss competition to really get the love juices flowing.
Write It Down
To increase your fitness successes, write it down.
Research reveals that those who write down their daily goals have a much greater likelihood of achievement.
♥ Thus, every single day commit to writing down your fitness goals and you will drastically increase your chances of success.
Fitness Role Model
Find a fitness role model in picture form, cut them out and attach them to your fridge.
Don't be afraid to talk with them about your goals. They must listen and will never interrupt.
Tell the World About Your Goals
♥ Start a blog.
♥ Announce it on Facebook.
♥ Upload your before-picture and tell everyone your goals, how you plan on getting there and what you will look like three months from now.
You Are Not Perfect
♥ Everyone falls off the bandwagon from time to time. In fact, you should plan on doing so and have a plan of action for when you do.
♥ Make a list of faithful techniques you are going to use to get back on track when you stumble.
♥ Have a go-to person that will urge you on when you hit the brakes.
♥ Keep that person in the loop and let them know you will be calling them on tough days.
Partner In Crime
Get a workout partner and hold each other accountable.
Ally in Change
Find a friend that has similar goals as you or is interested in your success. Schedule a weekly email or phone call with them on a set day. Commit to it every week.
Reward Your Efforts
Write down your weekly goals and how you plan on rewarding yourself once you reach them.
A shopping trip, massage, whatever gets you excited and is an appropriate reward for your efforts should be the aim.
♥ Update your goals and rewards weekly.
Measure Those Love Handles
Track your weight weekly and include tape measurements around your "problem areas". This will give you a much more accurate picture of your progress than weight alone.
♥ Ideally, include tracking of your body fat to really gauge your progress.
Doing so will help keep you on your path to a slimmer you and will help you recognize real plateaus.
Weight Yourself on the Same Scale
Yes, your weight could change based on drinking fluids, salt intake or any other changes that may alter your hydration levels. It would help if you did your weighing after drinking the same amount of fluids and eating the same amount of foods. It usually is easiest to do first thing in the morning.
Everyone's weight does fluctuate. My weight changes by about five pounds throughout the day.
Continue to Stay Active
Don't give up on your physical exercise program.
♥ Find an exercise partner or a new class to help you stay interested.
♥ Switch up your routine when your progress slows or when you get bored with it.
♥ You don't want your routine to get stale.
♥ Usually, you want to change things up when you feel ready for something different or if your progress slows. That usually happens every month or so.
Curb Your Appetite With Activity
Research has shown that a brisk walk can curb your food cravings. Can that burger and walk instead.
Join a Likeminded Group or a Few
Join an intramural or city league of an exercise that you love competing in.
♥ Get involved with groups that get you moving or are committed to the same changes as you, like a support group.
Turn House Chores Into an Olympic Event
♥ Clean with speed and focus on raising your heart rate while doing yard work or even sweeping your hardwood floors.
♥ Researchers have appropriately named these types of actions as incidental physical exercises (IPA) and found that 30 minutes a day can have significant long-term health benefits, maybe even helping keep the doctor away.
♥ The higher the intensity, the greater the benefit. Who needs to hit the gym? Vigorously scrub, sweep and mow the lawn for the best results.
Up-and-downs at Work
Most Americans work desk jobs and are seated for far too many hours in the day.
♥ If that includes you, break it up with movement.
♥ Every time the phone rings, stand up and answer it.
♥ Scratch drafting that long email replay, set forth to your coworker's desk and use words.
♥ Walk to the copy machine or water dispenser every hour.
♥ Stand and sit down as frequently as you can: just don't freak out your fellow employees. Tell them why you are doing this. You might even enlist their support and could start a mini-exercise club during breaks.
♥ An energized staff is a productive one.
My Best Friend Stinks and Loves to Cuddle
Yes, I'm referring to my American Pit-Bull Terrier, Zeus. He truly is the most loyal workout companion I've ever had. Rain or shine, he knows when it's walk time and does not let me forget about it.
♥ Set aside a specific walk time every day with your doggy.
By doing so, once your pooch gets into the pattern, you both will be off to a heather habit. Woof.
Turn Off iTunes Before Getting Chunky
According to research from the journal, Psychology and Marketing, rocking out to tunes while eating is a bad idea.
♥ The study found that people ate more when they had music playing.
♥ The faster the music, the more they ate (that's bad news for Rob Zombie fans).
♥ Really, anything whatsoever that will distract you while eating is a bad idea. We have already covered the pitfalls of watching TV and scarfing. The same principles apply here.
♥ Again, don't do anything that will take your mind off eating and the task at hand.
Don't Take Too Long on Your Squirts
Use spray while meal prepping rather than pouring in oil.
There are roughly 120 calories in each tablespoon of oil.
♥ Cooking spray has only one calorie per squirt.
♥ Most importantly, one squirt is defined by the duration of 1/3 of a second.
♥ That's one fast squirt, and most people hold down that trigger for much longer.
♥ Keep in mind, 35 seconds of squirting and you are over 100 calories (I have to say, I never imagined that I would use the word squirt so many times in one paragraph).
♥ Please just be mindful of your squirts if you want to cut some calories for easy weight loss.
Make Your Dentist Proud
Each soda has around 150-180 empty calories per can.
Nutrient wise, you would be better off eating dog food, but don't do that either. Keep your soda intake as low as possible.
Load Your Plate With Green Stuff
Make it a habit to eat a large green salad and veggies before or with every dinner.
♥ Pick darker green spinach and lettuces. They are just loaded with vitamins and minerals.
♥ Also, watch out for calorie sabotaging with dressings and other salad add-ons. Have your dressing on the side and only dip occasionally.
When eating at a buffet, things can go awry quickly.
♥ First, drink two glasses of water before beginning the festivities.
♥ On approach, fill your plate with watermelon, fruit, green salad, and any other veggies on site.
♥ Ask the server if anything is being grilled.
♥ Avoid most of the protein sources and breaded items as nearly all are fried and loaded with calories.
♥ Now, get the heck out of there after round one.
If you are stuck with a friend who is committed to getting their value from artery clogging food, take a long break while chewing on some mints. Let the food settle and try not to go back.
Blue, Take My Love Handles Away
Based on some strange research, blue (the color) encourages you to eat less food.
♥ Some people suggest eating from blue plates, wearing blue outfits, and even dining in a blue room.
♥ Others have even suggested that people associate yellow and red with hunger.
My verdict is still out on this hypothesis. However, I'm sure thinking about the McDonald's yellow arches while writing this and I'm getting a little hungry.
Keep a Food Journal and Log Your Foods
Keep a food journal and log your food.
People that do so are three times more likely to lose weight, according to research.
Cut Down on Sodium
Cut down on sodium and your heart will love you for it.
Talk about easy weight loss tips. Your body will hold less water weight just for doing so.
The dash diet rocks for those looking to shed some sodium in their meal planning efforts and has all kinds of ”eye-opening” tips and stats.
Up Your Fruits and Veggies
Have a plan in place to up your fruits and vegetables.
You will reap so many benefits just for doing so.
♥ Shoot for 5 total servings daily for the best results and easy weight loss.
Healthier Food Selection
Switch to the good stuff.
Eat nuts and whole grains instead of processed foods and snacks.
Vow Never to Skip Breakfast
People that do not skip breakfast have higher success rates while losing weight and keeping it off.
You should do the same.
Eat Out Less Frequently
You already know that eating out at restaurants can be a dietitian's worst nightmare.
Way too much food, fats and oils used in the preparation, can all equate to a caloric apocalypse.
♥ Ask the server if they have a healthy section or if they have any listing of calories.
♥ Avoid anything that is fried or sugary.
♥ Make selections of leaner cut meats like chicken breast without skin.
♥ Don't finish your entire plate and take at least half home or leave it for the birds. Portion control is paramount when eating out.
Chew your food slower and drink a few glasses of water before each meal.
We already covered this one in detail above, but it's so important, I had to mention it again.
Gum for Dinner?
Research has shown that gum can decrease appetite while others have shown that it may stimulate it.
♥ If you are still hungry after dinner, try munching on a stick of gum and see if it helps.
♥ Pay attention to your appetite and keep this trick in your toolbox if it seems to help you.
Give It 20
Regardless if you are still hungry after huffing down your dinner, wait 20 minutes before eating anything else.
♥ If your stomach is grumbling away at you, develop a coping strategy that will divert your attention.
♥ Walk away the hunger pangs.
♥ Call a chatty friend.
♥ Turn on some Metallica.
Find an activity that works for you.
Supercharge Your Results With High Intensity Training
Quick, high intensity workout routines are typically more effective for a couple of reasons. One, they burn more calories and two, they are more realistic based on time constraints. Yes, that even goes for aerobic and cardio routines.
♥ Long, low intensity cardio routines are inefficient and seldom a good workout choice for busy individuals.
Increase Your Daily Exercise With Simple Changes That Make You Move More
You know these: take the stairs, park further away, ride your bike to work, walk your furry friend daily, to name a few.
Get Your Kids Involved
No one is as busy as parents these days and finding time to exercise can be disastrous.
♥ Try including your kids into your routine by playing tag or chasing them around the house.
♥ You can really focus on any exercise with them that will get your heart rate up. The higher it goes, the more calories you will burn.
A Vacation Away From Fitness
Try taking a break from structured exercise every 6 months or yearly. This should be a planned break and used not only to break plateaus, but also as a re-motivator.
It's Bigger Than Weight Loss
Think outside the external and aesthetic benefits of weight loss.
♥ Focus on why you want to do this.
♥ What are your internal motivators, improved health, longevity?
Focus on Changing a Few Behaviors Per Week and Building Upon Those Accomplishments
Be realistic and set attainable goals. If you fall short, learn from your mistakes and implement new strategies each week.
You can do it.
Set Time Aside Daily to Visual Yourself Reaching Your Short and Long-term Goals
You know, you can just about do anything if you want it bad enough.
Do you see the new you, yet?
Take ownership of your behaviors and avoid excuses.
You, and only you, are in control of your progress.
Enlist some support from your friends.
By doing so you are much more likely to reach your goals than by doing it alone.
Tell People About Your Goals
You will increase your odds of following through just by telling others about your goals.
♥ Try to talk about them daily.
♥ In summary, some of the tips for losing weight and breaking through plateaus.
♥ Refrain from eating in front of the TV or computer.
♥ Avoid distractions when eating.
♥ Chew foods more slowly.
♥ Never skip breakfast.
♥ Eat less, move more.
♥ Forget counting carbs or protein and focus on consuming fewer calories.
♥ Measure foods and monitor portion sizes.
♥ Regular self-weighing.
♥ Plan meals and eat more frequently to manage appetite.
♥ Keep calories and food intake consistent throughout the week and weekends.
When you consider these tips on losing weight, it is plain to see that we are not talking secret formulas or "cheats" that will result in weight loss.
These are simple, proven, and ultimately effective tips to losing weight quickly that can be adopted without shelling out loads of money on quick-fix remedies and pills and nonsense potions or fad diets that do nothing for long-term weight loss, and certainly don't enhance overall fitness and wellbeing.
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