The Word on Weightloss

So you’ve been working it hard at the gym, you’ve been eating well and you haven’t seen any change in that number on the scale. I can’t think of anything more discouraging when focusing so hard on your weight loss goal.  Anyone who’s working toward a weight loss goal should know that a plateau is inevitable, especially if you don’t switch it up! You can only eat so many veggies or hit the gym so many times before you become complacent. The good news is that you’re not alone, and I’m here to pull you out of that rut and start you back on the right track again!

First things first, do not panic. When you hit a plateau that doesn’t necessarily mean you need to work harder or spend more days in the gym. It just means you need to stand back and assess where you are and what you’ve been doing. Think of it as a test: something that’s going to challenge your weight loss program and cause you to quit. Do not let it change your mind.

Stick with your program using these 4 tips to break through your plateau to keep moving on the road to success!

1. Rest.
If you’ve been working hard for several months it may be time for an active rest. An active rest means that you keep moving but slow down your activities substantially.

• Rejuvenate your mind and your body.
• Allow your muscles to rest and rebuild.
• During your active rest try taking a yoga class, go for a walk outside, or play with your kids in the back yard.

Then when your week of rest is up you’ll get back to the gym with more pep in your step, stronger and ready for new challenges.

2. Eliminate Salt intake.
One great way to break a plateau is to keep your salt intake low. We’ve talked about this before, but salt can actually make you weigh more because your body retains water to balance the amount of sodium in your body. If you reduce your salt intake you’ll weigh less because your body will not need to retain water to compensate. That means cut out the chips, pretzels and margaritas. Drink lots of water to help flush your system of excess salt and renew energy.

3. Eat!
With any increase in physical activity so increases your body’s caloric burn rate. Less calories could mean less energy, so be sure to evaluate how much you’re eating. You may need to eat more often then you have in the past in order for your body to continue to increase its fitness level. Are you often hungry? That’s good because it means you’re working hard. Eat the right foods (fruits, vegetables, protein and whole grain) and regain your energy.

4. Mix up your intensity.
If you don’t vary your workout routine your body will eventually run on cruise control. Cross training is an important part of any fitness routine and is often recommended by fitness trainers.

• Start by specifying different days of the week as low, moderate and high-intensity days and incorporate interval training.
• Start off with a low intensity for a couple of minutes then increase to a higher intensity for a couple more minutes.
• Keep up this routine for 30-40 minutes and you’ll give your heart and your body a hard workout.

If you’re not sure how to measure your intensity try using a heart rate monitor and read the directions to assess your minimum and maximum heart rates.