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.