5 Ways to Tip the Scale in Your Favor
In six months, Stephanie lost 25 lbs. by making healthy choices with her diet and maintaining an active fitness program. She nicknamed her program "More Cardio, Less Cake" and as a successful wedding planner the second half of that mantra was a tough one! She looked and felt great and definitely wanted to keep the compliments coming by losing that last 10 lbs. to hit her goal weight. Then month seven and eight roll by, but that stubborn number on the scale won't budge. Is Stephanie stuck?
If this sounds familiar, you may have also hit what we call in the weight-loss world, a "plateau." By definition a plateau is a period of time in which little or no progress is made after a period of great activity. Stephanie loses a great deal of weight and then, for a period of time, loses little or none. Stephanie is stuck. But the good news is that anyone can overcome a weight plateau. Here are eight great tips for Stephanie or you:
1. Increase the Duration of Your Exercise
Add an extra day of training or add 15 minutes to each workout. To an extent this is a numbers game and you've got to increase the "calories out" portion of the equation.
2. Increase the Intensity of Your Workout
Try a circuit workout where you change activities every few minutes. Run on the treadmill for five minutes, then do two alternating sets of squats and modified push-ups, then finish the circuit by jumping rope for two minutes. Take a minute or so to recover and repeat. Get outside of your comfort zone and you'll be sure to see a change.
3. Split Your Workout Into Two Sessions
Thirty minutes of exercise in the morning and then 30 more minutes in the early evening is a good start. That way you'll have super-charged your metabolism twice in one day and potentially boost your calorie burn.
4. Vary Your Workout
Try something new--maybe something you're a little afraid of. Those indoor cycling classes look pretty intense but they can be a lot of fun. Or you may like boxing training way more than you thought. Have you ever punched a heavy bag? It's great. If you are a walker, get out there and find a hill or some steps to climb.
5. Don't Forget to Eat
Sounds silly, right? But, you'd be surprised how many people who are trying to lose weight skip meals and go for far too many hours without feeding their body. Your body will adapt to that starvation mode and your metabolism will slow to a crawl. Keep it burning by eating five to six small meals each day.
Don't give up. Stephanie didn't. She developed a mean right hook in her boxing class and she dropped those last 10 lbs.
Member Comments
by Sweetdreamer on June 26, 2008 at 11:54 AM
Great article especially #5. I think a lot of people think in order to lose weight they have to eat so much less, but in actuality it can cause to plateaus. The body NEEDS the fuel, the more we burn the more we need!
by roxanam on June 26, 2008 at 2:31 PM
Yep that's what is happening to me. I am stuck but to top it off I gained 5 lbs. I am not happy about it and I keep trying but right now i feel to ill to put all my effort into working out.
by funkynic on July 15, 2008 at 9:51 AM
love it!
this is the type of encouragement i needed1
THANKS
by KirstenH on July 28, 2008 at 12:07 PM
I've realized that by eating only when I'm hungry and eating smaller portions during meals makes me lose weight. Changing your eating routine is crucial to keeping weight down. Being active at least 30 minutes a day keeps the weight down too. The activity does not have to be something you hate. Personally, I love boxing, pilates, and dance. Workouts can be fun too!
by pilotwif on July 28, 2008 at 7:06 PM
Good article. I too am struggling with a plateau. Time to amp up the workouts.
Thanks.
by Melanie18 on July 30, 2008 at 7:16 PM
I so needed to read this, thank you!!
by TINKSISAMINX111 on August 1, 2008 at 7:27 AM
I have searched all sites there are and this has been the most helpful, these tips and peoples comments are very helpful and i am gonna start my diet next week with a 30 miniute dance workout
thanks alot
by bodywit on September 11, 2009 at 12:40 AM
Dancing is such a fun workout! And it sculpts your body so beautifully...
What kind of dancing?
Good luck and fun!
http://www.bodywit.com/
by JennyCC on August 3, 2008 at 5:43 AM
Long thought what to do and all the same have dared and have bought Phentrimine in this shop http://checkeddrug.com .
Thus mine MasterCard have accepted without problems.
And here I am very happy, good luck everyone!
by JennyCC on August 3, 2008 at 5:43 AM
Long thought what to do and all the same have dared and have bought Phentrimine in this shop http://checkeddrug.com .
Thus mine MasterCard have accepted without problems.
And here I am very happy, good luck everyone!
by debbie129 on September 17, 2008 at 6:23 AM
In the past I never had much sympathy for those struggling to lose those last 10 or so pounds, being 100+ lbs overweight myself. Through healthy eating and (not enough) exercise, I am down 120 lbs achieved over the last two years. With a weightloss goal of 15 lbs remaining I now understand the meaning of the word plateau. I have been within the same 5 lb bracket for a month and it is very discouraging. Thank you so much for the helpful tips. I never thought I could have achieved all that I have done already...those 15 lbs don't stand a chance against me!!
by Big-Girl on October 1, 2008 at 9:34 AM
Although I have just started my journey in weight loss, this was very informative. I have printed it so that I can remind myself in the future when that 'plateau' hits what I will need to do. Thank you!!
by baroness1440 on October 2, 2008 at 7:31 PM
count calories, eat clean, work out 5 days a week HARD for at least 45 minutes. That is the key to success!!
by bodywit on September 11, 2009 at 12:37 AM
Yes! Determination will take there if you stick to your plan!
Tips for keeping yourself motivated!
http://bodywit.com/2009/tips-to-get-motivated/
by delitaagain on October 14, 2008 at 12:07 PM
I'm one who has to increase calories to break a plateau - you would be amazed at how many have hit that plateau by increasing exercise and not increasing food to support it.
by salo22 on March 10, 2009 at 1:26 AM
i actually have good body wieght but i noticed that i started recently to put on wight, your experiences with wieght loss was informative and helpfull, thanx buddies