Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

How to Break a Weight Loss Plateau


Healthy eating has become part of your life, but you're still 10 or less pounds short of your goal weight. Don't worry. This happens to most people. It may be that your body likes the weight you are at and does not want to give up anymore fat. Every "body" has a set point. You can change this if you really are adamant about reaching your original goal weight.

Here are lists of things to change that will jumpstart your weight loss again:

1. Make changes to your weight training routine. If you have been doing a full body workout you should switch to a split routine. Do your upper body one day and your lower body on your next weight training day or work your muscles in groups (ex: Day 1 - Legs / Day 2 - Chest & Triceps / Day 3 - Back, Shoulders & Biceps)

2. Change the type of exercises you are doing for each body part. For instance, if you have been doing the Seated Chest Press and Pec Deck for your chest, switch to a Flat Bench Press and Dumbbell Flyes. You will actually see better results if you use free weights instead of machines.

3. Change the type of cardio you are doing. Your body gets used to the same routine after about 4 weeks. If you have been doing the treadmill for your cardio workout for more than 4 weeks, switch to the stationary bike, the elliptical or the stair stepper.

4. Make some dietary changes. For a short while (6 weeks or less) you can remove the starchy carbohydrates from your last 2 meals. Replace the starch with vegetables. Never remove all the carbohydrates from your diet.

5. Zig Zag your caloric intake. Eat low (1400) calories for 3 days in a row, and then have one higher calorie day. Increase your calories by 25% for your high calorie day. (1750 calories).

6. Make sure you are eating ONLY whole-grain, unprocessed carbohydrates. White flour and processed carbohydrates such as bread can cause an insulin spike, which in turn promotes fat storage. Eat foods low on the Glycemic Index to help avoid insulin spikes.

http://www.aim4nutrition.com/glycemicindex.com

7. If you eat dairy, make sure it is fat free. Since dairy is processed, is it best to keep it to a minimum, especially cheese. There is also evidence that the protein in dairy products may leach calcium from your bones. The best sources of calcium are plant sources such as green, leafy vegetables and soy products like tofu and soy milk.

8. If you've reached a plateau, maybe it's time to try something totally different. Instead of your regular cardio plan, sign up for a martial arts class or a boxing class. They will not only get your heart pumping but also help to make you mentally disciplined. Try martial arts or boxing classes as your only form of cardio 1 or 2 days a week. Continue with weight training at least 3 days per week. For your "Off Days", take a nice long leisurely walk.

Making just a few of these changes can help you break that dreaded plateau and re-start your fat loss.

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com


MORE RESOURCES:

Chicago Daily Herald

Your health: New app shows what you would look like post-weight loss
Chicago Daily Herald
The program then uses a 3-D model engine and various algorithms developed by weight loss experts to digitally alter the photo to generate a realistic "after" image that shows the user at whichever goal weight he or she selects, according to the ...

and more »


MedPage Today

Slippery Slope: The Constant Quest for Quick-Fix Weight Loss
MedPage Today
But some of these pills have been linked to major health problems, including heart disease and death. This timeline looks at the history of American weight loss remedies — including the recent approvals of new diet drugs that some worry will repeat a ...
FDA under pressure to OK diet drugs?Redding Record Searchlight
Diet drug companies spent $60 million since 2010 amid push to win FDA ...Milwaukee Journal Sentinel

all 13 news articles »


The Inquisitr

Dr. Oz Defends Columbia Position Amid GMOs, Vaccination, Weight Loss ...
The Inquisitr
As Dr. Mehmet Oz defends himself against 10 physicians requesting that Columbia University remove him from his current position, the TV talk show host also is seeking the opportunity to address their claims that he is opposed to genetically modified ...
Dr. Oz responds: Physicians want Oz fired from Columbia for weight loss quackeryExaminer.com
Dr. Oz responds after prominent physicians call for his firing from Columbia ...Washington Post
Dr. Oz plans episode to rebut claim of 'quack treatments'KETV Omaha
New Pittsburgh Courier
all 523 news articles »


The Inquisitr

Sam Smith Goal Weight: Singer Reveals Paleo-Style Low-Carb Weight Loss ...
The Inquisitr
She has developed 10 guidelines for weight loss, all of which incorporate Paleo guidelines such as avoiding processed foods and emphasizing low-carb, fresh foods such as vegetables and protein. For the 22-year-old singer who she has transformed, the ...
Sam Smith Opens up About Weight LossLatin Post
Did Beyoncé Bring Sam Smith One Step Closer To Achieving His Weight Loss ...PerezHilton.com
Sam Smith after 14-pound low-carb Paleo weight loss: 4 pounds from goal weightExaminer.com
PEOPLE Great Ideas -New Kerala
all 93 news articles »


Fox News

Weight loss linked to bone loss in middle aged women
Fox News
“Weight loss has been associated with beneficial effects on cardiovascular risk factors like diabetes. However, extremes of weight loss have been associated with bone loss, and according to some studies, increased risk of fracture,” senior author Dr ...

and more »


AL.com

Medicare spending on weight loss surgery doubled in Alabama, but experts ...
AL.com
Holt belongs to a growing group of seniors who are undergoing weight-loss surgery paid for by Medicare. Between 2012 and 2014, Medicare spending in Alabama on bariatric procedures increased from $146,443.33 to $318,415.44. Those figures only ...



People Magazine

The Two Mainstream Diet Plans That Actually Work, According to Science
People Magazine
Diets really do work. Well, some popular weight loss programs actually live up to their promise, and help people drop a modest amount of weight—and keep it off for at least a year—according to a just-published review in the Annals of Internal Medicine.



NJ.com

N.J. Politics Roundup: Christie talks 2016, weight loss, pensions; state's ...
NJ.com
N.J. POLITICS ROUNDUP. A collection of political news from the Statehouse and around New Jersey. TRENTON — Gov. Chris Christie appeared on the "Today" show Thursday morning, discussing his possible 2016 presidential bid and his weight-loss ...
Christie wishes he had weight-loss surgery soonerThe Herald
Chris Christie wishes he got weight loss surgery earlier: Lost over 100 poundsExaminer.com

all 606 news articles »


BBC News

Scientists call for stop to 'one-size-fits-all' weight loss plans
BBC News
Doctors need to move beyond a "one-size-fits-all" approach to tackling obesity, say scientists in Sheffield. The analysis of 4,144 obese people in Yorkshire showed they fitted into six distinct categories, each of which may need a different weight-loss ...
New Research Says There Are 6 'Types' Of Obese People. Why This Is And Isn't ...Forbes
Six Shades Of Obesity: Focus On Type Of Obesity To Effectively Lose WeightTech Times
Did you know there are six different types of obesity?TheHealthSite
Zee News
all 83 news articles »


Fort Worth Business Press

Healthy living: Weight loss company brings home good food, profits
Fort Worth Business Press
Curious as to why his method – eating healthy, nutritious meals loaded with fat-burning vegetables and meats – was successful, Starks began researching the history of weight loss. In 2005, after the birth of the second of their three daughters, he ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.