Here are 13 game-changing tips to break a weight loss plateau and speed up your results!
Achieving your goal weight, and then being able to maintain a healthy body weight boils down to a few key things, and one of those is stress management. Our adrenal glands pump out excessive amounts of the stress hormone cortisol, causing an imbalance in our bodies’ natural hormonal rhythms. This imbalance reduces your ability to burn any fat, hindering your body from reaching goal weight. This is more common amongst females. There are many tools that can help with stress management, regular exercise that’s enjoyable and working on a positive and strong mind-set are two of the most beneficial.
Turn the exercise up a notch
Your body gets used to exercising a certain way and at some point, you will need to alter and change your training and workouts to keep getting results. If you are finding yourself at a plateau, try doubling your steps from 5,000 to 10,000 or from 10,000 to 20,000. This will help push your body slightly out of its comfort zone and accelerate the weight loss. If you are already reasonably fit and exercising regularly, try to incorporate some high intensity interval training (H.I.I.T) once or twice a week. For example, 30-minute sprint bursts on the treadmill on and off for 10-15 minutes or a high intensity circuit. Anything that raises the heart rate quickly in short bursts using high reps will do the trick!
Don’t be fooled by marketing and the latest health fads
Agave is sugar and quinoa is high in carbs. Fat free basically means chemical storm and organic doesn’t always mean healthy. Stick to real foods you know are good for you. Don’t be conned by misleading labels and marketing. Big food corporations aren’t interested in your health; they’re interested in making money.
Visualise where you are going
Use the power of visualisation by creating (if you haven’t already) an inspiration/ dream board. Keep your goals and dreams where you can see them daily. Put up photos of your dream body and pictures that make you focus on the active lifestyle you want to and deserve to be living.
Surround yourself with the right people
It’s true what’s said, you become like the 5 people you spend the most time around. If you’re surrounding yourself with unmotivated and negative people who have no interest in living life to the fullest and being fit and healthy, you will easily slip into the same mind-set. Make a friend at the studio, grab a friend for a walk and spend spare time around positive, motivating people who want to see you do well, these are the people who will be there to lift you up on tough days and encourage you to stick with it. Don’t forget you can also post questions and connect with like-minded people on our Facebook page.
Allow yourself a cheat day
It’s unrealistic to think you can go 100% clean every single day. Having a free day or cheat day once a week will shock your metabolism into overdrive. It doesn’t have to be a huge blow-out, just an enjoyable treat or something you wouldn’t generally have during the week.
Beware of liquid calories
You might be eating perfectly, yet your weight is not shifting. It could be as simple as your beverage intake is too high. Make sure to limit coffees with milk to 1 a day, cut out fruit juices, soft drink, tonics and limit alcohol intake. Alcohol can be the undoing for a lot of people trying to lose weight. If you can cut it out altogether, you’ll be on to something great, if not – keep it to a few drinks only on your cheat day.
Get enough sleep
What’s enough? Between 8 and 9 hours is recommended for the average adult each night. If you have issues with sleep due to being restless or an over active mind, consider a tailored sleep program involving at least 15minutes of direct sunlight, exercise, meditation, a magnesium or melatonin supplement before bed and ensure your room is set up for a good night sleep. Try wearing an eye mask and ear plugs, this can take some time to get used to but many find these two things increase their ability to fall asleep by 80%. Poor or inadequate sleep is not something to put up with it, keep looking until you find a formula that works for you.
Look after your gut health
A healthy gut is vital for long term weight loss. Anything like a course of antibiotics or a poor diet in the past can dramatically affect your gut health and inhibit progress. Find a good quality (25 billion or higher) probiotic to take daily or cycle a few months a year. Ensure you’re drinking a minimum of 2 litres of water a day but avoid drinking water around meal times as it dilutes stomach acid and hinders digestion. Avoid refined sugars and eat lots of fibrous vegetables like broccoli and artichoke.
Don’t be discouraged when weight loss slows down. This is normal and nothing to be stressed about. The key is to remain consistent. Good foods, regular exercise and a positive mind-set. Give your body time and don’t punish it by binge eating or consuming excessive amounts of alcohol.
Take a high strength Vitamin C daily
Vitamin C is an important nutrient that will help to speed up detoxification in the body, it will also boost and keep your immune system strong and healthy. A strong immune system means less sickness and interruption to your winning routine.
Start the day with some fasted cardio
A brisk 20-30 minutes’ walk before breakfast in the morning is a great way to burn body fat and get your metabolism firing. When you wake, your body is in a depleted state so it’s the perfect time for your body to tap into fat stores.
Be careful with calorie dense foods like nuts, oils and fats.
All these foods are good, but too much will still slow down your weight loss. A handful of nuts can contain upwards of 300 calories, so be mindful that you’re not snacking only on foods that are high in calories. It’s also important to watch your sauces, dressings and marinades. Most of the ones that are store bought are very high in sugar and carbohydrates.
Working smarter, not harder is often the best way to break a weight loss plateau. Combine these 13 strategic weight loss tips with weekly resistance training and watch how your progress accelerates. Good Luck!