Tips to Overcome the Dreaded Plateau
It happens. You are practicing good eating and exercise habits. You feel yourself becoming fit, healthier, and even weighing a bit less. It’s exciting! You are highly motivated and encouraged to stay the course.
And then, IT happens. You plateau, just as things were going so very well! This is just supposed to happen to other people, NOT YOU! It’s simply not fair.
Here is some awesome advice from Dr. John Berardi, along with the reason of WHY this happens.
In addition to calorie and carb cycling, here are some other tips that you may help you get to the “lighter” side:
*Make sure you are drinking plenty of water. A simple rule is to take your weight and divide the number in half. That is a good estimate of the number of ounces you need in the course of your day. Of course, when you are more active and the weather is extremely warm, you may need more. Remember: fruits, vegetables, broth, and herbal, non-caffeinated teas contribute to this amount as well.
*Look at your fruit intake compared to your vegetable intake. If you are trying to lose fat, your vegetable to fruit ratio needs to be about 5:1. Vegetables typically contain less natural sugar.
*Are you eating enough? As Dr. John mentioned, when you don’t eat enough, your body slows down, similar to a hibernating bear. You actually hang on to fat for protection. Of course, since we usually have grocery stores in close proximity to our homes, this is not as much of an issue as it was when our ancestors had to hunt for their next meal.
*Change up your exercise routine and try something new. Our bodies get accustomed to the same workouts and need a little shake up now and then. (Of course, if you are new to exercise, get clearance from your doctor first.)
*Make sure that strength training is included in your program. The more muscle you have, the higher your metabolism. Yes, muscle does weigh more, and it is worth the extra pounds to have it!
*If you are eating foods that you know bother you, stop it. Foods that upset your body cause inflammation, get in the way of weight loss, and may eventually cause disease. So, if you eat sugar (or artificial sweeteners, white flour, dairy, processed or fried foods– you get the idea) and you are experiencing symptoms, STOP. In fact, many of these and more–are not a good idea for any of us. Eat mostly whole foods.
Hope some of these tips help you continue your journey to a healthier, lighter you.
If you could use some guidance to take charge of your health, and your life, shoot me an email and we’ll make it happen! firstname.lastname@example.org
“If it doesn’t challenge you, it doesn’t change you.”—Fred DeVito