Friday, September 2, 2016

Weight Loss Plateaus #2

Last week I discussed some of the biological and environmental challenges that are faced when you continue with your weight loss plan. It might seem as if the deck is stacked against you, but I offered a few smart changes that can help you push past the plateau. Here are three more strategies to recharge your weight loss.

Cycle Your Eating
Calorie cycling is a fancy term for cutting back calories periodically rather than all the time. This can help you eat less without feeling deprived. Try eating just 1000 to 1200 calories of protein and vegetables for two days a week. On the other days, eat 1500 - 2000 calories.

Go Hard on Protein
Eating fewer carbohydrates and more protein and fat could give your weight loss a jump start.  Low carb diets can increase your metabolism and reduce your appetite because they're high in protein. Plus eating too many carbs can increase your levels of insulin, a hormone that prompts your body to store calories as fat.

Do a Workout Revamp
Besides the obvious benefits, exercise makes your brain more sensitive to leptin, the hormone that triggers fullness. If you've been working out faithfully, a few small changes to your routine can have major payoffs. Adding fat-blasting strength training or intervals to your sessions can help accelerate weight loss by raising your metabolism. Your muscles can get bored with the moves and burn fewer calories when you do the same thing repeatedly. Try adding five minutes of jumping rope, spinning instead of swimming or 10 minutes of cardio after your strength routine.

Stay the course when the scale stalls. Don"t let the weight loss plateau prompt you to quit your diet altogether. Use these science-backed strategies to move forward and see results.

Stay Active, Keep Moving and 
Enjoy Your Food

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