So you’ve had some great weight-loss results in terms of the scales, measurements and your general well-being. Then suddenly the scales stop moving before you’ve reached your goal weight.
While you’re probably tempted to take a hammer to them, here is some advice on how to break through the plateau you’ve reached.
The Dreaded Plateau
You’re doing all the right things but it seems that your weight loss has stalled or even gone the wrong way.
This is normal. When you are exercising and focused on healthy eating, after a while your body slows down as it becomes more used to this new way of life.
Many women experience this on their weight-loss journey. It’s called a plateau.
The News Isn’t All Bad
Thankfully your weight loss will generally pick up again within a few weeks. Also keep in mind that even if the scales are not moving you may be able to find other positives that show you’re getting results.
For instance your measurements may have shrunk, you may be fitter than you were, your clothes might fit better, or perhaps you just feel better from all the healthy eating.
But there are some reasons that we seem to hit a wall with our weight loss, and there are things that you can do about it.
5 Plateau Busting Tips
1. Stay Focused On Healthy Eating
This may seem obvious but often when we first start paying attention to what we eat, our bodies respond by losing weight fast.
Then after a while we can become complacent and old habits start slipping back in. Like having a cheeky biscuit with your coffee and increasing your portion sizes.
It’s so important to keep an eye on exactly what you are consuming in order to lose weight. Make sure you log all your meals and snacks in the Healthy Mummy App so you know exactly what you’re putting in your body. The App allows you log all your calories from both the meal plans and to customise your own snacks and meals to track calorie intake.
To avoid any doubt you could also just get back to basics and use the 28 Day Weight Loss Challenge for all your meals and snacks. These are specifically designed to boost your weight loss and are delicious too.
2. Change Up Your Exercise
If you’ve been taking a 45-minute walk every day, your body may have become used to this level of exercise. It’s time to shock your body a little bit so that it can crank up your results.
So why not try throwing in a one minute run every five minutes of your walk? Or if you have been working out using your body weight as resistance, try adding in some hand weights.
If you’ve been attending the same fitness aerobic class, try out a spin class instead. Even throw in some yoga or Pilates to really shake things up.
There are over 500 at home workouts in the Healthy Mummy App, so why not try a new one? From Dance Cardio to Express Boxing, to Weights Workouts, there is a workout to suit everyone!!
3. Ask Yourself If You’ve Already Lost Enough Weight
This can be a tough one to work out, but we all have a weight that our body is comfortable with and you might struggle to get down any lower on the scales.
Work out your BMI and see if you are already within the healthy range, and even consider talking to your doctor to work out what your ideal weight might be based on your age, lifestyle, family history and background.
4. Don’t Reduce Your Calories Too Much
When we hit a wall it can be tempting to reduce our meal sizes or even drop our snacks altogether. While this may seem like a good idea, to reduce calories, it sends the body into starvation mode.
It begins to store all that you eat as it worries about when it will be fed again. You still need to consume a healthy morning and afternoon tea when you are trying to lose weight.
You need the energy that you take in to be dispersed throughout the day rather than in three large meals.
5. Remember To Include All Food Groups
Another trap people fall into is cutting out certain food groups in an effort to shift the kilos. Fat and carbs are not the enemy and should be part of a healthy eating diet.
It’s choosing the right sorts of fats and the good carbs that can make all the difference. For instance avocado, nuts and fish are sources of good fats. Good carbs are things like brown rice, wholemeal grainy bread and quinoa.
Don’t forget you’ve got this, and look how far you’ve come! You could always try making a weight-loss motivation board.
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