Almost everyone reaches a weight loss plateau at some point in his or her fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight. After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down. The most important thing is to stay motivated, and change things up!
Keep a Food Journal
As you get comfortable with your diet, it is easy to stop paying attention and fall back into old habits. A nibble here, a slightly larger snack, an extra glass of wine… It is usually those little things that make all the difference. Keeping a food journal will help you become more aware of what you are actually eating and keep you accountable.
Break Up Your Meals
Do not forget to break up your meals into 5 or 6 small meals per day. This does not necessarily mean you will be eating more food; you will just be breaking them into more meals. Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you should not go more than three without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. A feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars.
Watch Your Carbs
You do not have to go on a low carb diet (in fact, low-carb and exercise do not mix well), but do watch out for the refined carbohydrates that tend to slip into everybody's diet. Be mindful not only of white flour and sugars, but also look for hidden carbs in foods such as ketchup, salad dressings, dairy products, and even soups. Read labels- many low-fat products, including fruit juices and energy bars, are high in sugars. Try avoiding carbs at dinnertime, and opt for a larger salad as a side dish. When you do eat carbs, stick to whole grains. Plateaus are sometimes due to water retention. Restricting salt intake and reducing carbs can give you the jumpstart and the motivation to keep going
Move More
Be more active outside the gym. If you are going to the gym four times a week that leaves you with three days where you still need to be active. Walking is the best exercise for those "off" days. It's gentle enough to allow your body to recuperate from the heavy workouts at the gym, but still raises your metabolism to carry on the weight loss.
Shake Up Your Workout
It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely.
If you are you doing the treadmill or elliptical for an hour every day, try playing with the intensity of the workout. Add one-minute intervals at a high speed or incline (not both) followed by three or four minutes at a lower intensity. If you have been working alone, it may be a good idea to look for a workout buddy or hire a personal trainer.
Pump It Up
A common mistake women make is skipping weights because of the fear they would look "bulky." Women lack the testosterone needed to develop large muscles. When done appropriately, weight training can break a plateau faster than any other method. The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss. Additionally, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.
Drink Plenty of Water
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Researchers estimate that drinking an additional 16 ounces of water over the required 60 ounces (eight glasses) a day can result in an annual weight loss of almost two pounds.
Cut Down Your Alcohol Intake
The Dietary Guidelines for Americans 2005 stress the fact that while alcoholic beverages supply excess calories, they do not supply any essential nutrients, making it difficult even for moderate drinkers to maintain a healthy weight.
Alcohol is, in fact, very dense in calories. 7kcal/gram compared to only 4 for proteins and carbs, and that's without taking into consideration that many alcoholic drinks (such as cocktails) are high in sugars and fat. Alcohol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alcohol also dehydrates, which, in turn, can make you hungry.
Keep Your Chin Up
Finally, it's important to keep your eyes on the large picture. Focus on feeling healthier and happier, looking good is just a side effect of feeling good. If you change your notions and thus your behavior, you will lead a longer and happier life!
Need to breakthrough your weight loss plateau, or get started? Join Richmond Balance for their Biggest Loser Challenge!
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