STUCK ON A WEIGHT LOSS PLATEAU?
Spring is here and summer isn’t far behind. This year is different, you’re working out, eating right by following a healthy program and you’re seeing results! Then, all of a sudden you’re stuck. It seems like no matter how much you stick to your program, there aren’t any more changes. You’ve plateaued.
Plateaus happen. The good news is it means that you’re making big progress! Your weight is down, your body is firming up, you feel strong, healthy and then……..BOOM! It’s important to remember that initial weight loss can be a little quicker and more dramatic.
As your body adjusts to the change in body mass, the body’s basal metabolic rate, or the rate at which you burn calories, can also adjust. As your body mass decreases through proper nutrition and exercise, your basal metabolic rate may also decline. Your body burns fewer calories at rest, and weight loss tends to slow or stop completely as a result of your reduced metabolic rate. A progress plateau can happen in strength and cardio training, as well as in weight loss.
The most important thing to do is keep moving forward. A weight-loss plateau can last indefinitely unless you make a change to your nutrition and/or fitness regimes, even if you stick to your diet or workout program. Push past the temporary challenge and you will get to the next health, weight or fitness level. By making a few changes to your regime, you will be right back on track. Here are some ways to break through:
WEIGHT LOSS
To continue losing weight, try reducing your daily calories to jump-start weight loss:
If you are consuming 1,400 or more calories per day, reduce by 200. (Note: Do not consume less than 1,200 calories per day unless without consulting your Doctor.)
Review your carb and fat intakes, swap out some of your choices for lean, or plant-based, proteins
CARDIO
To increase results from your cardio training, you can change:
Duration
Distance
Speed
Intensity
Frequency
Progression
Recovery Time
Add 15-30 minutes of additional cardio will also increase calories burned and can re-energize weight loss.
STRENGTH TRAINING
To fire up results from strength training, try changing:
Number of repetitions or sets
Amount of resistance or weight
Rest period between sets
Rest period between training sessions
Order or type of exercises
Speed
If you are not currently strength training, consider adding it to your fitness routine to build lean muscle which contributes to higher resting metabolic rates.
The MOST IMPORTANT thing you can do is to stay committed! Don’t let a temporary slow down in results reverse all the progress you’ve made! Stay focused and your will be beach ready in no time!
REMEMBER: Always remember to check with your doctor before beginning a weight loss or exercise program. The information above is not medical advice or a substitute for medical advice.
xo Bobbi
