10 Easy Ways to Get Over a Weight Loss Plateau
Is your scale stuck? Try these tips to feel full, burn more calories, and get off the dreaded diet plateau.
After a few weeks or even months of steady weight loss, it’s common for the scale refuse to budge. When this happens, you’ve hit aweight loss plateau. The problem, says Debi Pillarella, MEd, CPT, spokeswoman for the National American Council on Exercise, is that our bodies are very efficient energy-burning machines and, after a while, they don’t have to work as hard because they become used to your workout routine and diet. With some simple changes, you can start losing weight again. Here are 10 ways to rev up your metabolism, burn calories, and continue to shed pounds.
Find a Workout Buddy
Studies show that when you exercise with a friend, you’re more likely to stick with it. To get over a weight loss plateau, find a friend who is at a more advanced fitness
level than you are, says Jim White, RD, a spokesman for the American Dietetic Association. Your friend will push you to do a little more and work a little harder – and the extra effort should kick-start your weight loss again.
is a good way to up your calorie burn. “Interval training is exercising at high intensity for a period of time followed by low intensity exercise for a period of time,” Pillarella explains. For example, you might add sprints to your run or steep hills to your bike ride. You can get similar results with fartlek training — fartlek is Swedish for “speed play.” With fartlek, you vary your walking, running, or cycling routine at random to provide an aerobic and anaerobic workout. This method keeps your muscles and metabolism guessing!
Eat More Fruits and Veggies
A serving of fruit is about 60 to 90 calories. Vegetables are about 25 calories per serving, provided you steam or roast them plain. When you’re eating fruits and vegetables, you’re filling up on low-density, high-fiber foods
that have high water content. Simply put, you’ll feel fuller faster. “Things like that can help curb your appetite,” White says. Eating just a little bit less can allow you to push past your weight loss plateau and start dropping pounds again.
Learn a New Skill
If you’re stuck in a treadmill or bike rut and can’t seem to do any more weight loss work than you already are, switch activities. There are a wide variety of physical activities with huge fitness benefits that you can explore, Pillarella says. Among them are tennis, swimming, and kayaking. Even if you’re not bored, you should change up your routine
somewhat every eight to 12 weeks to get the most benefit from exercise and end your weight loss plateau, she says.
Don't Be Too Hard on Yourself
Most people cannot stay on a diet that severely restricts calories for long. That’s why White recommends a “cheat meal,” where, once a week, you eat what you want. Studies show that a cheat meal can increase metabolism
, which could jump-start weight loss. A cheat meal is not only good for your psyche, but also it probably ensures that you get certain fat-soluble vitamins that you may not have consumed during the week. Be cautious, though: White says to make sure it’s just a cheat meal and not a cheat day.
Drinking water is essential, White says. Even if you’re just slightly dehydrated, it can affect your athletic performance. Drinking water also can curb your appetite and increase your metabolism, again helping you burn more calories
and end a weight loss plateau. Researchers in Germany found that test subjects who drank just a few extra glasses of water a day boosted their metabolism.
Be Honest With Yourself
You might be at a weight loss impasse because you’re eating more than you think you are. Know what a serving size is and stick to it. For example, 3 ounces of lean meat looks like a deck of cards or a checkbook. “If you’re eating 5 ounces rather than 3, you’re getting almost twice as many calories,” White says. Keeping afood journal
and writing down what you eat is another way to keep yourself honest and get past the weight loss plateau
Set Up a Reward Program
Sometimes when you hit a weight loss plateau, you just have to wait it out. Eventually, you will start losing weight again. To stay motivated
during the plateau, set up a reward system — with rewards that are something other than food. Good ideas are a new dress or a new pair of shoes, a trip for you and your spouse, or a night out with your friends. Celebrating when you reach your weight loss goals will keep you going through any plateau phase.
Don't Skip Meals
A lot of people mistakenly think that if theyskip
the calories of breakfast, lunch, or even dinner, it will help with weight loss. Not true, White says. “By skipping meals, you’re slowing down your metabolism even more,” he explains. “Your blood sugar drops and you’re more likely to be famished and overeat at your next meal.” If you want to start losing weight again, be sure to eat enough throughout the day and don’t starve yourself.
Sneak More Exercise Into Your Day
The more active you are, the more calories you'll burn. In addition to a morning workout, add some calorie-burning
activities to your day. Park at the end of the lot rather than near the door when going to the mall or the office. Stand up and walk around the room when talking on the telephone. Take the stairs rather than the elevator. Bring grocery bags in from the car one at a time to make more trips. Burn a few hundred calories more a day and you’ll see the scale move again and find yourself leaping off that weight loss plateau.
Labels: healthy diet, kesihatan, tips diet
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