What Is A Weight LOSS PLATEAU?
A weight loss plateau is when your weight has not changed in a long period of time. It could be months or years. Some people experience it once or twice before they finally reach one. Others have no problems reaching one after only a few weeks of trying to lose some pounds. However, others may need to go through several cycles of losing and gaining weight before they are able to achieve their goal.
Weight loss plateaus are common among women. They tend to do it because they don’t want to gain any extra weight, but they aren’t willing to make the effort to maintain their current weight. This is usually due to feeling guilty about eating too much and then being unable to eat enough food again afterwards. So they just continue with this cycle until eventually they reach a point where it’s impossible for them to lose anymore weight.
Why Does My Weight Have Not Changed At All?
There are many reasons why your weight hasn’t changed at all. One reason might be that you haven’t been exercising regularly enough. Another reason could be that you are still eating too much sugar and processed foods which cause you to gain weight even if you exercise less. If so, there is nothing else for it except to start doing something different and try to change your lifestyle completely!
How To Get Over A Weight Loss PLATEAU
Eliminate Sugar From Your Diet
Your body has become reliant on the constant ups and downs in your blood sugar levels. This process is known as glycation and it causes a lot of damage to your body. You can start by eliminating all foods that contain refined sugar from your diet. Instead, you could try eating a low-carb diet until you can eventually manage to get your cravings under control.
Do Intermittent Fasting
Intermittent fasting is a powerful way for you to achieve a long-term calorie deficit. It’s a very simple, accessible and flexible approach that can help you to burn fat without needing to go hungry or feel deprived of your favorite foods. It doesn’t take much effort either as all you need to do is eat within a certain time period, then fast for the remainder of the day.
Eat More Protein
Protein is a vital macro-nutrient that helps to keep you feeling full for longer. It is also broken down slower by the body, keeping your blood sugar levels stable and reducing cravings. Lean meats, eggs, fish, dairy products, beans and pulses are all great sources of protein. If you’re a vegetarian or you don’t like these foods then you could try some vegan protein supplements from YourDumbBody (Affiliate).
Eat More Fat
Fat is also a vital macro-nutrient that can help you to feel full and satisfied after a meal. It keeps your hormones stable, reduces sugar cravings, improves digestion and helps to speed up weight loss. The best sources of healthy fats include olive oil, avocados, coconut oil and nuts.
Cardio is a great way to burn calories and it can help you to shed excess pounds quickly. However, too much cardio and too much running can actually have the opposite effect. It can actually LOWER your metabolism meaning that you burn fewer calories even at rest! This is known as ‘starvation mode’.
You don’t want this.
Do Some Weights
Weight training can help you to build muscle and it’s much more effective at raising your metabolism than cardio is. This is because the more muscle you have, the more calories you burn, even when you’re just sitting around. It’s a good idea to do some weight training just after your cardio session so that your body is already warmed up and ready to create some muscle.
Get A Pet
Some studies have found that owning a pet can help you to lose weight. This is because pets encourage their owners to go for regular walks throughout the day. Many people with pets also admit to playing with them more often, which helps to increase all-round fitness. Just be careful not to overdo it and become obese yourself in the process!
Exercise With A Friend
Having a friend to exercise with can make all the difference. It can help to keep you motivated and it can also encourage you to push yourself that little bit further. You’ll have more fun and if you’re competing against each other then this can give you an extra incentive to succeed.
Don’t Go To Large Gyms
The larger a gym is, the harder it is to get any real attention from the staff. It can often take a while to get any help and the equipment can get really crowded if you go at the wrong time. This can make your workouts much longer and much less enjoyable than they could be.
Instead, it’s best to join a smaller gym where you’ll get to know the staff and other members a lot better. You’ll get more attention and you won’t have to wait around as much either.
Exercise With Music
There’s nothing quite like working out to the beat of your favorite songs. Music can help to motivate you, keep you focused and it can simply make the time pass that much quicker. However, listening to music can also be a disadvantage to workout with.
Research has found that listening to your favorite music while you work out can cause you to exercise longer and ignore pain and fatigue. It can even increase your strength and energy during your workouts. Just don’t go overboard and listen to music so loud that you can’t hear anything else!
Do Something You Like
It’s important that you enjoy what it is that you’re doing when it comes to getting into shape. If you hate the gym, then find another form of exercise that you do enjoy. Not only are you more likely to stick with it, but your mind and body will thank you for making the effort in the long run.
Do Something You Hate
…Because there’s no feeling quite like succeeding at something you really don’t want to be doing in the first place. For instance, running is something that a lot of people really don’t like doing. It can be boring and tedious and it doesn’t help that a lot of people really don’t like how it makes them feel either.
However, running is one of the best forms of exercise that you can do. It’s free, it’s effective and it can be done anywhere.
So if you really don’t like running, then make a commitment to yourself that you’re going to run at least 5 kilometers every single day for the next 30 days. Once you’ve completed this challenge, then you can move on to something else.
The key is to fall in love with the process of doing something that is good for your body rather than focusing on the results.
Change Your Clothes Before Workouts
When you go to the gym or go for a run, it’s very easy to change out of your work clothes and into your workout gear before you begin. However, it’s just as important to change back into your work clothes after you’re finished. This can help to prevent any accidents from occurring in the locker room and it can also prevent any thieves from trying anything funny either.
Bring a Lock With You
Always remember to bring a lock with you when you go to the gym because not every locker room has attendants watching over them. This isn’t really a concern for men as much as it is for women who bring bags and other personal items with them when they’re changing. If you’re concerned about your items, just bring a lock to secure your stuff in one of the lockers.
Bring Your Own Towel
It can be tempting to just use the provided towels at the gym or pool, but it’s not a good idea to do this. This is because the towels that are going to be used by other people could potentially have bacteria and other harmful viruses on them. This is especially true if the gym in question isn’t kept up very well.
Instead of relying on the cleanliness of the towels at your local gym, it would be a better idea to just bring your own towel with you. You can use this to dry off after you’re done with your shower and then you can just throw it in the wash when you get home. This way you’ll always stay as clean as possible and this can go a long way in preventing the spread of bacteria to yourself and others as well.
Clean Your Equipment
Most people don’t think about cleaning the equipment that they use at the gym. This isn’t really a big deal when it comes to the weights as you’re not directly touching them. However, if you use any aerobic machines or anything that you’re going to be sitting on, then you’re going to want to sanitize these as well.
Most of these machines are going to be placed on floor that is covered in carpet. This is a great place for bacteria and other harmful microbes to live so it’s very important that you wipe down the machines after you use them. You can either bring some antibacterial wipes with you or even some disinfectant that you can spray on them.
In addition to sanitation, you should definitely clean the machines after a large event that is hosted at your gym. For example, if you know that the gym is going to be very busy the next day after a big boxing event, make sure that you stay late and clean all of the equipment.
This will help to prevent the spread of infection to anyone that might come in the next day. You don’t want to scare people away from your gym due to illness. That’s going to lead to a lot less income for you as well.
If you follow these tips, then you should be able to cut down on people getting sick at your place of work. This in turn is going to help protect your bottom line which is great for everyone involved.
Happy and Healthy Working Out!
Sources & references used in this article:
Burning Fat: Why Dieting and Working Out May Not Be Enough by B Rubach – pharmagenx.myshopify.com
Current Trends In Health & Fitness by M Harpaz, R Wolff – 2012 – Rodale Books
12 Of The World’s Most Knowledgeable, Most Respected, Most Sought-After Personal Trainers Shatter The Myth Of Slow Muscle Growth and Fat Loss… by HTBTA Fat – sandrahannmarketing.com