As you shed more pounds, there often comes a time when those next few pounds seem impossible to lose. Everyone has gone through it, that’s why it’s so important to learn how to break a plateau. The first step is always learning what caused that plateau. The more weight you carry, the more calories you burn. It’s like carrying a dumbbell all day long. As you lose weight, often you’ll love both fat and muscle. In doing that, not only are you reducing the number of calories you burn by simply shedding the extra pounds, you’re also losing muscle weight.
If you haven’t already started an exercise program, do it.
If you have started a workout routine, vary it. Adding exercise helps burn more calories, so you don’t have to adjust your caloric intake, you’ll be adjusting your caloric output to offset the effort your body expended in carrying those extra pounds. Too often I hear people bemoan the fact that they’re working out but still not shedding weight. That’s often because they never changed their workout.
The body works toward becoming efficient.
Anyone can tell you that efficiency is good. However, that’s not the case when it comes to working out. The more efficient your body becomes at doing a particular workout, the fewer calories it burns. That’s why changing your workout is important. Another important part of working out to lose weight is including strength training in your workout. While cardio does burn calories, it doesn’t discriminate between burning calories from breaking down fat tissue or muscle tissue. The more muscle tissue you have, the higher your metabolism is. That’s because muscle tissue requires more calories for maintenance, so the more weight you’ll lose.
Are you eating more fiber and reducing carbs?
The more fiber you eat, the more you’ll burn. Studies show that for every gram of fiber consumed, it cancels out seven calories. Boosting your fiber intake up just ten more grams could burn an additional 70 calories. Fiber also fills you up and keeps you regular so you don’t have a belly bloat that can occur with constipation. The more carbs you eat, the more potential you have to boost your blood sugar level that can leave you ravenous. There is a difference between good carbs, such as fresh fruits and vegetables and those nasty ones, like pasta and sugary treat. Make sure all the carbs in your diet are those that come from whole foods, not processed foods and contain healthy fiber, which means fresh veggies and fruit.
- Drink more water. Not only will water fill you up, it helps flush toxins and can reduce water weight by acting like a diuretic.
- Cut back on salt. Salt will boost the water retention that can make you think your diet isn’t working.
- Carry healthy snacks with you for those ravenous times. Carry a baggy of almonds or other nuts with you. Almonds are a good source of protein. They contain the amino acid L-arginine that helps you shed pounds.
- Get more active. Take more walks. Take the stairs rather than the elevator. Every little calorie burned counts.