Say "Goodbye" to the Dreaded Weight Loss
Plateau by Kim Beardsmore
(c) Kim Beardsmore
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.
About the Author
Kim is a successful weight loss coach who will cut through the diet-hype and
help you reach your goal weight. No public 'weigh-ins', meetings that cost you
money or fads...simply results you will love! You can receive a free
consultation. Visit today: http://tinyurl.com/4p3br Are you interested in
earning money from home? We can help you grow a profitable home business: http://free2liv.com/?refid=sy-567883383
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