Overcoming a weight loss plateau.
I see many clients who have tried every weight management method going. Most have tried Weight Watchers, Lighter Life and the usual diets. The one thing almost all of these clients have in common is the "plateau" which causes your weight loss to stall or stop altogether. But what is a plateau? Well, simply put it is a bodily reaction to a lower calorific intake and is perfectly normal. Most people who successfully lose weight experience a plateau at some point. The problem is, that this can be the point where they become demotivated and give up! The good news is that plateaus can be fairly easily overcome if you know how. So here are a few tips to help your weight loss clients beat the dreaded plateau.
1.Change your eating routine
Your metabolism reacts to the way you eat as well as what you eat. While it is a good thing to eat regular meals (but smaller portions) your metabolism becomes used to the regularity of your eating so change your routine for a day or two. Eat at different times than usual and vary the type of food you eat. Instead of three square meals eat one big meal but only for a day! Eat more often: Instead of eating 3 regular meals each day, opt to have 5 smaller meals. After you eat, your body releases the hormone insulin, which causes your body to store fat. The larger the meal, the more insulin your body releases. But smaller, more frequent meals keep insulin levels lower and more stable. The less insulin you have in your blood, the more fat you burn, and the less you store.
2. Change your exercise routine
If your daily exercise involves walking then change it and go swimming instead! Actually, whatever your exercise is then by upping the rate or changing the type of exercise can get your metabolism going again.
3. Drink more water!
Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Coffee, tea or any other juices count as liquids, but add an extra glass of pure water for each cup of coffee you drink, as caffeine tends to dehydrate the body. Research has shown that BMR (Base Metabolic rate) increases by 30%, not to mention flushing out all toxins from your body, thereby contributing to a healthy weight-loss. As for alcohol, it is a known fact that it contains a large amount of calories, but hardly any other nutrients, and some of these are also high in sugars and fat. Alcohol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alcohol also dehydrates, which in turn, makes you hungry. So avoid Alcohol, and start drinking more Water instead!
4. Cleanse your system!
Try a weekly one-day "cleanse": Choose 1 day in the week to cleanse your system by taking only vegetable juices. And please use fresh vegetable juices if you can, and avoid the canned stuff that are chock-full of sodium or added sugars!
5. Don’t beat yourself up!
Plateaus are NORMAL so don’t get disheartened! Stay motivated and you will get over the hump. Whatever you do don’t think that you should give up. Hang in there! Stay on the programme and you will achieve your goal and lose the weight you desire.
Remember! A Plateau is a NORMAL part of weight loss. Keep motivated and you will achieve your goal!
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Liz Sharpe BSc (Hons), Dip Hyp, Adv MIBWRT, Dip CounsNovember 24th, 2016