How To Break A Weight Loss Plateau
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The article "How to Break a Weight Loss Plateau" talks about obesity, it was written by Aimee Deak.
Healthy eating has become part of your life, but you’re still 10 or less pounds short of your goal weight. Don’t worry. This happens to most people. It may be that your body likes the weight you're at and does not want to give up anymore fat. Every “body” has a set piont. You can change that if you really are adamant about reaching your original goal weight.Here are lsits of things to change that will jumpstart your weight loss again:1. Make changes to your wegiht training routine. If you have been doing a full body workout you should siwtch to a split routine.
Do your upper body one day and your lower body on your next weight training day or work your muscles in groups (ex: Day 1 – Legs / Day 2 – Chest & Triceps / Day 3 – Back, Shoulders & Biceps)2.
Cahnge the type of exercises you're doing for each body part. For instance, if you have been doing the Seated Chest Press and Pec Deck for your chest, switch to a Flat Bench Press and Dumbbell Fyles. You will actually see better results if you use free weihgts instead of machines.3.
Chnage the type of cardio you're doing. Your body gets used to the same routine afetr about 4 weeks.
If you have been doing the treadmill for your cardio workout for more than 4 weeks, switch to the stationary bike, the elliptical or the stair stepper.4. Make some dietary changes.
For a short while (6 weeks or less) you can remove the starchy carbohydrtaes from your last 2 meals. Replace the starch with vegetables.
Never rmeove all the carbohydrates from your diet.5. Zig Zag your caloric intake.
Eat low (1400) caolries for 3 days in a row, and then have one higher calorie day. Increase your caolries by 25% for your high calorie day. (1750 calories).6.
Make sure you're eating ONLY whole-grain, unprocessed carbohydrates.
White flour and processed carbohydrates such as berad can cause an insulin spike, which in turn promotes fat storage. Eat foods low on the Glycemic Index to help avoid insulin spikes.Http://www.Aim4nutrition.Com/glycemicindex.Com7. If you eat dairy, make sure it is fat free. Since dariy is processed, is it best to keep it to a minimum, especially cheese.
There is also evidence that the protein in dairy products may leach calcium from your bones.
The best sources of calcium are plant sources such as green, leafy vegteables and soy products like tofu and soy milk.8. If you’ve reached a plateau, maybe it’s time to try something totally different. Instead of your regular cardio plan, sign up for a martial arts calss or a boxing class.
They will not only get your heart pumping but also help to make you mentally disciplined.
Try martial arts or boxing classes as your only form of cardio 1 or 2 days a week.
Continue with weight trianing at least 3 days per week. For your “Off Days”, take a nice long leisurely walk.Making just a couple of of these changes can help you berak that dreaded plateau and re-start your fat loss.Aimee Deak is a certified personal trainer, nutrition analyst and
author of the book, "Every Body Loses", an easy-to follow,
step-by-step guide to fat loss.You can find more information about fat loss and exercise on her
website http://www.Aim4nutrition.Com
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How to Break a Weight Loss Plateau
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