It's perfectly normal for a dieter to reach a weight loss 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 you will find 10 suggestions that can help you recommit to your program and re-ignite the weight loss process. Choose the tips that work best for you to achieve freedom from excess weight once and for all.
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. Each body has its own ideal weight and size. Don't 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 with this formula:
Ideal Weight range for women = 100 pounds for five feet of height + five pounds for each additional inch, allowing +/- 10 pounds for a slight or a heavy frame. Ideal weight range for men = 110 pounds for five feet of height + six pounds for each additional inch, allowing +/- 10 pounds for a slight or heavy frame.
You can also refer to our BMI Chart. 2. Go High-Protein, Low-Carb
If your weight loss has slowed down, increase your protein intake while reducing carbohydrates. By cutting back on carbohydrates, your body is encouraged to burn stored fat. This can be great for those with inches to lose in stubborn places like the hips, stomach and thighs.
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 haven't 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. Use Herbal Help
Besides Total Control, which is designed to help accelerate your weight loss, there are several other herbal formulas you can call on to overcome the challenges to dieting when weight loss is slow. Drink Herbal Concentrate throughout the day to pep you up. Try Thermo-Bond to help create the feeling of fullness that can curb your desire to overeat. Use Cell-U-Loss to help your body's fluid balance. Begin 21-Day Herbal Cleansing Program - Three-week program of PM Cleansing Formula, to improve elimination, and AM Replenishing Formula, to repopulate your colon with healthy probiotic factors.
5. Beware of the carbohydrate pitfall
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. Go through with your carbohydrate counter and total up your carbohydrate consumption to see whether it falls between the 25 to 40 grams. You may quickly discover the hidden carbohydrates that are keeping your weight loss progress stuck and be able to eliminate them and move past your plateau. Try mixing your ShapeWorks Formula 1 Nutritional shake with either milk, yogurt or soy milk instead of fruit juice until you push past the plateau.
6. Take the "refinement" out of your diet
If you want to overcome the "scale freeze" 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.
7. Don't 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 the delicious Protein Bars and Roasted Soy Nuts with Cardia Salt for snacks, or crunch on fresh slices of raw vegetables like celery, peppers, and cucumber when you're hungry.
8. Drink up to burn up
It is vitally important to replenish your fluids by drinking plenty of water on your 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 loss benefits, add Herbal Aloe Concentrate to your water to help keep your digestion in top shape. Also, add a teaspoon or two of Active Fiber to a glass of water twice a day to promote optimum digestion as well as maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.
9. 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.
10. Stay mindful
Each time you sit down to eat or have a snack, take a moment to become mindful that the food you are about to eat is taking you one step closer to your goal. Hold an image of yourself enjoying your ideal weight and feeling in perfect health. As you make this mental connection, and dedicate each serving of food or drink to your weight loss, you will naturally be inclined to enjoy the foods and drinks that best support your program. Your mind is a powerful ally and can help you overcome any obstacle you encounter. Remember the scale is not the only judge of your success. When the pounds slow down, you still may be losing inches, wearing smaller sizes and generally feeling better because you are losing fat and building muscles which weighs more. Hold true to your vision, don't let a plateau discourage you and celebrate each small victory on your weight loss journey. | 