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Break Through the Weight Loss Plateau
You’ve been good. You have been maintaining a healthy diet, and have been
exercising regularly. And to your delight, the pounds came off. Suddenly, your
bathroom scale is repeating the same numbers, or worse. The weight loss has
stopped. You have hit the dreaded weight loss plateau.
Not to worry. Many have been here before. You can break through it. All you need
to do is go back to the things that worked. Here are some questions to get you
back on track and break through your weight loss plateau.
Are you getting enough sleep?
Is your job, stress, or schedule keeping you up at night? Lack of sleep may be
the reason you hit the weight loss plateau. Your body weight is regulated by
hormones which are released mostly while you sleep. With a lower amount of
these hormones, your body tends to favor fat storage. Additionally, inadequate
sleep makes you more lethargic during the day, burning fewer calories,
encouraging additional fat storage. Most people need eight hours of
uninterrupted sleep each night.
Are you drinking enough water?
Are you drinking more diet soda then pure water? A weight loss plateau can be
caused by not consuming enough water each day. Water is a crucial part in the
metabolism of fat cells. Your body is over 70% water. Water plays a vital role
in many of its processes. Water is so important, that your body will hold on to
it as long as possible if it is not sure more water is available. Providing
your body with a constant supply of water will not only help flush out the
byproducts of an active metabolism, but will encourage you body to release its
stores. A gallon a day is a good guideline. Remember, a cold glass of water
will help suppress your appetite.
Have you been skipping meals?
Are you missing a meal or two due to a busy schedule? Another key to weight loss
is not to let your body get hungry. If your body is constantly hungry, it
fights back by increasing its storage of fat. An increase in the creation of
fat cells will definitely lead to a weight loss plateau, and beyond. You need
to get back to five or six small, healthy meals per day.
Are you eating late-night carbohydrates?
Are you feeling the need to munch a little comfort food at the end of your day
when things finally quiet down? Late-night carbohydrates can lead to a weight
loss plateau. In the evening, your body starts to prepare for sleep. This
begins hours before you turn off the lights. Part of this process is the
slowing down of your metabolism to slip into conservation mode to get you
through an expected eight hours of fasting. This is when you absolutely do not
want to provide extra carbohydrates, which your body can most easily convert
into fat cells. Protein is a much better choice after dark.
Have you reduced your fruit and vegetable consumption?
Are there still as many fruits and vegetables in your diet as there was when you
were loosing weight? If you are replacing your fruits and vegetables with
vitamins and MRP’s, you are missing an opportunity. Fruits and vegetables are
not only an important source of natural vitamins and minerals, they are calorie
cheap. As important as the natural vitamins and minerals is the natural fiber.
Fruits and vegetables are rich in fiber. Not only is fiber important for a
healthy body, it will help you lose weight. Eat your fruits and vegetables to
get off that weight loss plateau.
Have you reduced your activity level?
Has the season interfered with your activity schedule? Are you still eating the
same number of calories, but with a schedule that needs fewer calories? Reduced
activity is often a reason for reaching a weight loss plateau. In this case you
need to either increase your activity level, or reduce your calorie intake. In
either case, you should recalculate your daily calorie needs.
Do you need fewer calories?
Perhaps your diet was wonderfully successful, putting you into a smaller body
with lighter caloric needs. Are you still eating for your old body weight? Your
body will reach a weight loss plateau when your calorie intake equals your
calorie needs. You should recalculate your daily calorie needs.
Have you been unintentionally cheating?
We have all been caught by this. Sometimes it’s the little things that add up
and get you. A few cookies here, an extra roll at dinner, maybe a Coke when
you’re tired and the next thing you know, you have hit a weight loss plateau.
It’s time to go back to one of the first things that helped you get started.
Get out your trusty little notepad, and write down everything you eat for a
week. The extra calories can’t hide now.
Remember, eating healthy, and living active is a lifetime commitment. The
healthy habits that helped you lose the weight will be easy to pick up again.
That’s how habits work. Look behind you in the mirror, that’s where your weight
loss plateau is.
COPYRIGHT. 2005 fore royal, llc
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Tom Venuto
Lifetime-Natural Bodybuilder, Personal Trainer, Nutritionist and Success Coach
From New Jersey Teaches You How to
Turbo-Charge Your Metabolism,
Gain Muscle,
Burn Off Body Fat and
Develop Unstoppable Motivation ...
Guaranteed!
Discover
How He's Taught Thousands of People to Get Leaner Faster Than They Ever Thought
Possible!
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The Lean Body Promise : Burn Away Fat and Release the Leaner, Stronger Body Inside You Lee Labrada It does not matter how many diets and fitness programs you have tried without success, Lee Labrada, former Mr. Universe, makes you a promise: There is a lean, strong body inside of you, and you have the power to release it. He shows you how to shift your body from fat-storing to fat-burning mode. Without counting calories, get ready to enjoy the most user-friendly metabolism-boosting nutrition program ever. You will never have to guess about what to eat, and you will never go hungry again! |
Body for Life: 12 Weeks to Mental and Physical Strength Bill Phillips This is a great motivational book. It will encourage you to believe that you too can get in the best shape of your life. It provides the details of the challenge that has helped thousands develop healthy habits, and obtain a lean, happy body. |
The Tao of Healthy Eating Bob Flaws A layperson's guide to healthy eating through the wisdom of Chinese medicine. |
Bob Greene's Total Body Makeover : An Accelerated Program of Exercise and Nutrition for Maximum Results in Minimum Time Bob Greene Fitness is a lifetime commitment, but you can accelerate results and transform your body in 12 weeks, says Bob Greene, best known as Oprah Winfrey's personal trainer. Also includes helpful advice on how to avoid regaining the weight you've lost, and how to maintain healthy exercise and eating habits for life. |
The Joy of Weight Loss Norris J. Chumley The Joy of Weight Loss is the dramatic story of how Norris Chumley turned his life around, after weighing 400 pounds during much of his adult life. After trying and failing virtually every diet, he discovered joy and lasting happiness, with permanent freedom from obesity. Chumley counsels a sensible diet, taking pleasure in pleasurable movement rather than a punishing exercise regime. |
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