Working hard to quickly lose significant weight, only to have those results come to a screeching halt can be very discouraging as you try to accomplish your weight loss and fitness goals.While a weight-loss plateaus have cause many dieters to give up, there are specific steps and actions you can take to promote additional weight loss and get you to your goals. Consult your health care professional before making changes in your diet or exercise program.
Record Nutrition
Record your daily nutrition, including calories, carbohydrates, fat and protein content. Calories and macronutrients are essential for weight loss, and keeping track of your caloric intake makes you aware of the calories you consume throughout the day. To lose 1 lb. of fat, you need to reduce your caloric intake by 3,500 calories, but eating extra calories every day in snacks, soft drinks or side dishes can keep you from maintaining this caloric deficit.
Vary Workouts
Changing your workout schedule can promote the development of lean muscle tissue while burning excess fat and calories. Adding lean muscle increases your metabolism, which can help you reach your weight-loss goals. Avoid falling into a strict exercise routine in which you perform the same workouts every week. Making small changes to the exercises, resistance level or overall intensity can stimulate the release of human growth hormone, which helps to burn fat.
Reduce Carbs
Carbohydrates are a common focus for many weight-loss or diet programs. And reducing the total amount of carbohydrates can help to reduce the production of insulin that can lead to an increase in fat metabolism. An increased fat metabolism burns excess body fat that can help end a weight-loss plateaus. To reduce your carbohydrate intake, reduce your consumption to about 50 to 100 g per day, or 0.7 to 1 g per pound of bodyweight, by focusing on fresh fruits and vegetables.
Stay Motivated
It can be challenging to stay motivated during a weight-loss plateaus. But hang in there and stay dedicated to your long-term weight-loss goals. Focus on making small, short-term goals, and reward yourself when you reach those goals. Consult a certified fitness trainer for advice on workouts or a registered dietitian for advice on nutrition. You can also find a training or weight-loss partner for extra motivation.
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