13weekdiet2

Hit a Plateau? 8 Ways to Get Things Moving Again

LOS ANGELES–(BUSINESS WIRE)–Whether you’ve been on a nutrition or fitness program, at some point

you’ll hit a plateau where it seems efforts don’t equal results.

A weight loss plateau can zap your motivation, but understanding the

reasons behind it can help you meet your goals. According to Susan

Bowerman, MS, RD, CSSD, “When you cut back on your calories, your body

reacts as if there’s no more food coming its way. So it does what it’s

programmed to do – it hangs onto stored up calories by slowing down the

rate at which you burn them.”

Further, as your weight drops, your metabolic rate naturally goes down a

bit, too. “That means as you lose weight, your calorie needs also drop

somewhat. So, to keep losing at the same rate, you need to either cut

your intake further, or exercise more – or accept that your rate of

weight loss will be slower as you approach your goal.”

From an exercise perspective, you may be pushing yourself harder and

harder but the results seem to be slowing.

“Pushing your body to the point of exhaustion can spell disaster for

your fitness goals. You’ve got to build in time for your body to

recharge,” states former Olympian Samantha Clayton, Herbalife’s

director, worldwide fitness education. “Then when you start training

again, you’ve got a renewed energy and focus.”

Here are eight tips to move off the plateau:

  • Use a food diary to keep track of your calorie intake – You may have

    been more careful when you started your diet – weighing and measuring

    everything that passed your lips – but you might not be as accurate as

    you once were. This will get you back on track.

  • Replace two meals a day with a protein shake to help you stay within

    your calorie limit. When you make your shake, you know exactly what

    goes into it – and how many calories are in the protein powder, the

    milk and the fruit – so it takes the guesswork out of calorie

    counting. Use the shake for two meals a day, have a healthy third

    meal, and fill in with snacks of low fat protein foods, veggies and

    fruits.

  • Dine out less often – No matter how careful you think you are when you

    go to a restaurant, it’s usually difficult to accurately estimate how

    many calories you’re eating, because it’s often hard to tell exactly

    how foods are prepared.

  • Step up your activity, particularly strength training – If you’ve been

    working out for a while and haven’t increased the intensity of your

    activity, you might not be burning as many calories as you used to.

    Add some new moves to your exercise routine, increase the intensity,

    and pump some iron.

  • You might actually be at the right weight – If you can, get your body

    composition checked. Muscle is ‘denser’ and takes up less space than

    body fat – so if you are carrying more muscle than the average person,

    you might weigh more than you think you should. If your body fat is

    within normal range, then you may not have much – if any – additional

    weight to lose.

  • Avoid fatigue – Your body needs to re-generate, restore and repair

    itself often. Your pain receptors will make movements uncomfortable

    and your joints can become tender when you push your body too hard.

    The nervous system also needs time to rest in order to adapt and

    improve from training.

  • Follow your natural cycle – Athletes train in cycles for a reason, the

    timing of training may vary from athlete to athlete but one common

    factor in every athlete’s training program are pre-planned rest days.

    A well-rested body will get better results than a tired one.

  • Spark excitement – If you are putting your body through the motions

    day after day, you can become complacent and your exercise intensity

    is likely to drop without you even realizing. Taking a day or two off

    from your current workout routine can make you come back to the gym

    with a renewed commitment and excited approach.

Bowerman is a paid consultant for Herbalife. Nutrition and fitness blogs

posts can be read at www.discovergoodnutrition.com.

About Herbalife Ltd.

Herbalife Ltd. (NYSE:HLF) is a global nutrition company that sells

weight-management, nutrition and personal care products intended to

support a healthy lifestyle. Herbalife products are sold in more than 80

countries to and through a network of independent distributors. The

company supports the Herbalife Family Foundation and its Casa Herbalife

program to help bring good nutrition to children. Herbalife’s website

contains information about Herbalife, including financial and other

information for investors at http://ir.Herbalife.com.

The company encourages investors to visit its website from time to time,

as information is updated and new information is posted.

Please Follow & Share:
RSS
Follow by Email
Facebook
Twitter
Pinterest

Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services.
If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

Frontier Theme