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Say "Goodbye" to the Dreaded Weight Loss PlateauKim Beardsmore Dieters dread the plateau. Youre on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. Youve hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what youve lost. So how do you break through the plateau Its perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below youll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged. 1. Get clear on your ultimate weight-loss goal. Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Dont compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart. 2. Go high-protein, low carbs. Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your bodys muscle and this does not happen! 3. Add resistance training to your program A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. If you are 35 years or older, or havent exercised regularly, begin with 10 to 15 minutes two to three times a week. In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout. 4. Look out for hidden carbohydrates. If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about "low-fat" foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau. 5. Take the "refinement" out of your diet. Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process. 6. Dont go hungry. Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when youre hungry. 7. Drink to burn up. Its vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger. 8. Keep your incentive strong. Remember the determination you felt when you first began your weight-loss program Remember the excitement of watching the pounds drop one by one Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great or bad! on your refrigerator as a daily reminder of where you are heading. c Kim Beardsmore
| ![]() | ![]() | ![]() | RELATED ARTICLES Coping With an Unplanned Pregnancy Your period is late and you start to think maybe you might be pregnant. Maybe you are afraid to go take a test because you dont want to find out the results. You may be asking yourself "how could this happen" If you find yourself pregnant with an unplanned pregnancy all kinds of emotions may run through your mind. Perhaps you are secretly excited about this but scared to tell your husband. Maybe you are not married and scared about facing motherhood alone. Maybe you do not want any more children and the prospect of having another baby is the worst thing you could imagine right now. There are many scenarios that lead up to unplanned pregnancies. Mistakes in judgment happen, condoms break, birth control pills fail, even tubal ligations and vasectomies fail. Winning at Post-Natal Weight Loss: Six Simple Strategies for New Moms — Part 2 A healthy pregnancy almost always involves weight gain. 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Chinese Pregnancy Traditionally in China, when once people got married, they would immediately get ready for having a baby. That is why symbolic things such as dolls or lotus seeds would be put on the beds of the newly weds on their wedding day so as to bring in the meaning of having a baby as soon as possible. Surviving a C-Section After 42 weeks of pregnancy, two days of undergoing inducement and physical stress on the baby, my daughter was delivered via an emergency C-section. Oh, it was music to my ears when my gynecologist arrived in my hospital room at 4:30 a.m. and told me they were going to do an emergency C-section. I must have been in shock or delirious! However, after going through a traumatic two days, I had had enough and I wanted to meet this precious baby who lived inside of me for 9+ months. The time came and I was wheeled to the operating room, and what a blessed event it was to see my sweet new baby girl! Start Growing Healthy Children Before Getting Pregnant When I was in my early 20’s, I read Adele Davis’s book, “Let’s Eat Right To Keep fit.” I learned from her that “you are what you eat.” I also learned that our babies are what we eat while we are pregnant, and then are what they eat once they are born. If you nurse your babies, then they continue to be what you eat as long as you are nursing them. My bible during my first pregnancy over 38 years ago was “Let’s Have Healthy Children,” also by Adele Davis. I started to follow her guidelines way before getting pregnant, knowing that my health had a big effect on my baby’s health. Fun & Unique Baby Shower Favors A baby shower is often the highlight of an expectant mothers pregnancy. Planning a baby shower requires some thought and consideration for the expectant mothers special event. Baby shower favors are among the items that must be considered when planning a shower. Triumphing Over Tantrums Before you had kids you probably witnessed an out of control child having a temper tantrum at the store.More than likely you thought or said, "If that was my child, I would ______".Well now here you are with children of your own dealing with these exact situations.Temper tantrums are a normal part of life with toddlers and preschoolers.Almost all young children have tantrums occasionally.If handled appropriately, most children outgrow this stage by four or five. ![]() |
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