Help, I have hit a weight-loss plateau
It can happen to all of us!
Are you doing everything right, eating well, exercising but the weight or inches just aren't budging?
Check out these 3 tips below ....
1) Change up your fitness routine
Do you do the same fitness routine day after day, week after week?
Your fitness results comes down to one simple fact:
The more you do something, the easier it becomes.
It doesn’t matter if it’s running 10Ks, performing weight, or holding Warrior I without shaking.
During exercise, you’re putting a stress on your body, and during your recovery, your body is improving its ability to handle that stress.
The result: You burn fewer calories and build less calorie-torching muscle with every workout. That’s why you need to switch up your workouts on a regular basis. While the exact amount of time it takes for your body to fully adapt to an exercise varies, you should typically switch up your workouts every four to six weeks
After that, you’ll want to rotate some new strength moves into your weight room routine, try a new workout class, or break up your long runs with the occasional swim workout.
This is one of the many reasons I LOVE the Beachbody's all access program. Because I can switch it up every 3-6 weeks at no additional cost!
2) Eat Clean, not Less Food
I can’t begin to tell you how surprised my clients are to hear me say they're not eating enough to lose weight!
It’s not about eating less. It’s about eating clean. Which is AWESOME, because I love food!
I know you've heard the phrase “energy in, energy out," but what does that actually mean?
Take a car, for example: if you over-fill the gas tank, it'll overflow and the gas will leak out.
Think of your body like a car and the gas as the food you put into it:
Eat too much and it will show up as extra fat on your belly.
But in the same respect,
A car can't run on fumes alone!
When you eat less energy (Calories) than your body needs, the body adapts by becoming amazingly good at making the most of whatever food it does receive.
It holds onto fat stores and begins using the muscle to provide the energy you're depriving it of by not eating.
This loss of muscle mass slows down your metabolism.
That's because the more muscle you have, the more fat you burn at rest (i.e., binge watching your new favorite show).
To make matters worse, research has found that restricting your food can make you irritable and uncomfortable, aka hangry.
This stress can cause a rise in cortisol, which increases the storage of visceral fat cells in areas like your stomach.
This response is the complete opposite of what we try to achieve from dieting!
So instead of eating LESS, look at what you are eating.
Remove processed food and refined sugars and add in more vegetables, fruit and protein.
3) Get your mind on board
You might of heard the saying "Mind over Matter"!
Well while it is true that if your mind is not on board it will kill your success.
"Will power" is also not that easy to come by ... If it was we would all be healthy, fit individuals!
I’m however a huge fan of affirmations. I believe, quite simply, they help define your focus.
And defining your focus is the best first step when you’re trying to accomplish any goal.
They don't work on their own, but in combination with other changes they definitely help. Here are a few of my favorites to help you re-wire your brain:
-> I am successful
-> I am getting leaner everyday
-> I am leading a healthier life
Each of these tips will help you, but doing all 3 in combination will bring the best results in less time.