Work your way out of that weight loss plateau with these tips

Quick tweaks to get you out of that weight loss pothole

So you’ve been exercising on a regular basis for several months and followed a healthy diet to the line, but all of a sudden, you stop getting results. And despite your continuous, regular effort, it seems that the numbers on the scale don’t appear to budge. Brace yourself: You’re in a weight loss plateau.

Weight plateau or weight loss plateau is a period or phase when you have difficulty achieving further weight loss despite the regular execution of a fitness and dietary program which initially yielded results. Those who are in a weight plateau experience frustration during this phase and sometimes even quit their efforts altogether. However, by carefully analyzing your current program and overall status, chances are you can identify and fix certain culprits in your program that might hinder you from further physical improvement. So before you throw out your weighing scale, try to consider these strategies.

YOUR WEIGHT AND BODY WOES

Weight is only one measure of improvement. A lot of people focus too much on the numbers on the scale and neglect other physical improvements that continually occur— like a decrease in their waistline measurement or a tremendous improvement in body tone, which may be due to a reduction of body fat, and an increase in muscle mass. Remember, with the same volume, muscle is heavier than fat. This translates to looking better in front of the mirror but may not necessarily be reflected in the weighing scale. In this case, be patient— muscle mass also helps in improving your metabolism, which in the long run may trigger further weight loss. However, if you feel you’re gaining too much muscle and worry about bulking up excessively, you might have to review your exercise program. THE TWEAK: Get a measuring tape to measure your girth ( waist, chest, hips, and extremities) and/or a weighing scale that also measures your body fat. It may tell a better story than just your weight itself.

YOUR WORKOUT WOES

Consider getting your exercise program modified. It may be due for a much- needed overhaul. Try to remember that your body is a highly efficient machine, which can adapt to challenges given to it. Hence, what was very difficult before might not be as difficult now— a sign of improvement. With that in mind, your old program might yield lesserburned calories now compared to when you were starting out. The key is to keep your body guessing through a varied program and changes will occur. THE TWEAK: Change your workout intensity or duration. Try to modify certain elements in your program like: TREADMILL: duration, speed, inclination (grade), or distance traveled BIKE: duration, pedal resistance, or increased pedal cadence (speed) FOR STRENGTH TRAINING: Consider varying the routine and try not to overdo lifting too much weight. You might end up with a bodybuilding program instead of a slimming weight loss program. If you’re still confused with your program, consulting a certified fitness professional might also help you get out of the rut.

YOUR DIET WOES

Your weight may have gone down initially while observing a healthy diet. But along the way, your weight loss slows down or halts to a standstill— not just for days but also even for weeks or months. At this point, your current diet may be effective in getting you to your current weight and maintaining it. Hence, reductions might be needed if you want to lose more weight. Remember, a lighter person eats less than a heavier one so try to consider gradual and modest reductions in your diet. THE TWEAK: Consider cutting down a quarter of your meal portions or, if you’re measuring calories, try to cut down 200 to 500 calories from your daily diet. You can also consider getting lower calorie versions of your current healthy favorites, like a viand with a lesser calorie count per serving or a fruit/dessert with less sugar compared to your current choice. Small changes can go a long way.

YOUR STRESS LEVEL WOES

Even with the best of intentions, your body may still experience stress from your intensive, rigorous workout and may not have time to recover. Recovery time is needed for your body to rebuild its bone and muscle mass and maintain its overall integrity, avoid injury, and sustain good metabolism. So, if you neglect proper rest and recovery, your body will continue to break down muscle mass and slow down your metabolism, which may then hinder better weight loss results.

Additionally, consider overall stress caused by lack of sleep and emotional problems. They all play a part in enabling the deterioration of your body and prevent you from relaxing or recuperating. They also lead to a lower immune system, which may increase your chances of getting seriously sick. THE TWEAK: Incorporate one to two rest days per week, and keep in mind to eat more fruits and veggies to boost your immune system. Sleep for at least seven to eight hours per day and allow short rest breaks or go for regular walking breaks to ease your mind. Try getting a massage or consider other pleasurable activities ( non- food related) that may take the stress away, like getting a facial or a mani- pedi. All of these will help you recover not just physically, but also mentally and emotionally.