Congratulations, you’ve finally stopped eating fried food and bringing candy and ice cream into the house. Suddenly, the weight starts melting off. You’re feeling good, and taking a PowerHour360 class 3 to 4 times a week to tone, build muscle and burn some extra calories. You've lost weight, and possibly more than you expected, and things are looking up. But then, your body feels wrong … bloated and stuck. Welcome to the fitness vortex, you've entered the weight-loss plateau.
Even the worlds most fit and fabulous occasionally find themselves in the middle of a fitness or weight loss plateau. Sometimes, the cause is the need for a change in your workout routine. Maybe it's merely that stubborn 5 to 10 pounds that appear to be holding on for dear life. Or, your body likes to maintain a stable weight, known as set-point weight, and is simply resisting the additional push.
If you're still hard-pressed to lose those vanity pounds, here are eight tips to move the pesky pounds off the table.
1. Cut Back on Carbs – who doesn’t love carbs? Potato chips, popcorn, ice cream, pizza, crackers, candy, the list is endless. If in doubt, just let them go for a while. An occasional splurge or cheat meal is fine - it's important to include a splurge meal or day into your weekly meal plan - to avoid going completely off the rails. But, daily meals and snacks primarily made up of carbs, will guarantee a long layover in the weight loss plateau.
2. Eating Too Little or Working Out Too Much – both can and will slow your metabolism to a snail’s pace. The body will slow itself down in response to a lack of food or excessive amounts of exercise to conserve itself.
--> DID YOU KNOW? Studies have shown that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%.
3. Alcohol in Moderation – you don't need to cut alcohol out entirely. But if you're trying to lose weight, cutting your intake in half is an excellent place to start.
4. Track What You Eat – keeping a food diary, adjust your calorie intake, and focus on portion sizes, (you'd be surprised what a serving of salad dressing looks like), can help you keep close track of your daily intake.
5. Drink More Water – 64oz a day. Enough said.
6. Get More Sleep – Getting plenty of Z’s (a minimum of seven hours) every night may help your body push past a weight loss plateau.
7. Adjust Your Fitness Routine. – Increase weight and decrease reps. Up the intensity. Set a goal. If you don’t have a specific goal, pick one.
8. Manage Stress – Getting a handle on your stress level is essential and allows your body to eliminate negative energy, waste, and pain. Plus, a stress hormone called cortisol, may increase the amount of fat your body stores away. In fact, research has shown that higher levels of cortisol have been linked to increased amounts of visceral fat. Try to incorporate PH360's Stretch and Reset, Yoga, or Meditation into your wellness routine.
Sources: eathis.com, webmd.com, health.com. ruled.me