Ahh... weight loss. It seems like a topic that we are inundated
with information about. I remember being 125 pounds heavier and doing a
Google search for a question like "How to lose weight". I can't remember
how many articles came up, but it was a lot. I think I did eeny meeny
miny moe to choose something, and it was definitely the wrong choice. I
don't want to slander the method I picked, but I got frustrated when I
hit a plateau and they couldn't help me. I did a lot of reading and
research (and later ended up becoming a group trainer and exercise
instructor) to find out how to beat a plateau. Here's a few tips I
learned along my 125 lb weight loss journey.
-Eat as much unprocessed food as possible.
There is a reason why there are more overweight people now than there were in the past, and that reason is processed food. When you eat something frozen or out of a box, there are a lot of additives in it. Our body doesn't know how to break those down. It does know how to break down unprocessed food. A good rule is that if it grew from the ground or off a tree, eat it. If it once ran, swam, or flew, eat it. (Now consider preparation in that... a grilled chicken breast isn't processed, chicken nuggets are). Here's some of the foods you would be eating: poultry, meat, fish, eggs, vegetables, fruit, oats, brown rice, quinoa, and bulgar. Try transitioning to unprocessed foods if your weight has plateaued. Can't do 100% unprocessed? How about
transitioning to 80% unprocessed food?
-Ramp up your exercise-
Increase your intensity in exercising. Have you been walking on the treadmill at a 0% incline? Increase your incline to 5% and you'll challenge your body and burn fat. Trying jogging some of the time if you are able to.
-Try an exercise you haven't done.
Our bodies adapt quickly to exercise if we do the same exercise repeatedly. If you walk, try a Zumba class. Die hard runner-try some yoga. Shaking your body up with different exercises shreds fat.
-Pick up weights.
If you aren't lifting weights, you need to start. If you're lifting the lightest weight, you need to pick up heavier weights. Choose the correct weight by picking one that feels difficult but not impossible after 8 repetitions. Adding weight training to your workout helps speed up metabolism. Aim for 3 days of weight training per week to see results.
- Keep a food journal and be honest.
Write down everything you eat. You may be surprised by how much you consume.
-Find other ways to cope with stress besides eating.
Exercise, call a friend, search the internet, read, go shopping, play with your children or pets.
Remember, plateaus are frustrating, but no reason to quit. Try some of the suggestions above and you will reach your goal. Believe in yourself and you can get there.
-Eat as much unprocessed food as possible.
There is a reason why there are more overweight people now than there were in the past, and that reason is processed food. When you eat something frozen or out of a box, there are a lot of additives in it. Our body doesn't know how to break those down. It does know how to break down unprocessed food. A good rule is that if it grew from the ground or off a tree, eat it. If it once ran, swam, or flew, eat it. (Now consider preparation in that... a grilled chicken breast isn't processed, chicken nuggets are). Here's some of the foods you would be eating: poultry, meat, fish, eggs, vegetables, fruit, oats, brown rice, quinoa, and bulgar. Try transitioning to unprocessed foods if your weight has plateaued. Can't do 100% unprocessed? How about
transitioning to 80% unprocessed food?
-Ramp up your exercise-
Increase your intensity in exercising. Have you been walking on the treadmill at a 0% incline? Increase your incline to 5% and you'll challenge your body and burn fat. Trying jogging some of the time if you are able to.
-Try an exercise you haven't done.
Our bodies adapt quickly to exercise if we do the same exercise repeatedly. If you walk, try a Zumba class. Die hard runner-try some yoga. Shaking your body up with different exercises shreds fat.
-Pick up weights.
If you aren't lifting weights, you need to start. If you're lifting the lightest weight, you need to pick up heavier weights. Choose the correct weight by picking one that feels difficult but not impossible after 8 repetitions. Adding weight training to your workout helps speed up metabolism. Aim for 3 days of weight training per week to see results.
- Keep a food journal and be honest.
Write down everything you eat. You may be surprised by how much you consume.
-Find other ways to cope with stress besides eating.
Exercise, call a friend, search the internet, read, go shopping, play with your children or pets.
Remember, plateaus are frustrating, but no reason to quit. Try some of the suggestions above and you will reach your goal. Believe in yourself and you can get there.
I'm proud to help others on their weight loss journey. Doing it alone is hard, so let me help. I attribute a lot of my success to My Beachbody products, and I can help you as a coach. Meal replacement shakes, workouts, and free online coaching from me are available. I lost 125 lbs, let me help you to your goal. Email april6678@sbcglobal.net to learn more or to join my free online Facebook weight loss challenge.
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