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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
Kim Beardsmore M.B.A., B.Sc. (Biochemistry) writes for the online weight
loss, health & fitness magazine Weight Loss Health. For free resources,
tips and healthy recipes to help you lose weight and gain energy, visit http://weight-loss-health.com.au
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