If you have been losing weight steadily but find your progress has suddenly stalled, you may have hit a plateau. This can be frustrating, especially when it occurs despite following a healthy eating plan and exercising. Thankfully, there are some ways of hurdling a plateau and continuing your journey to better health.
Try a new exercise.
Remember the first time you tried a new exercise program? Chances are, you were sore for a day or two afterwards. However, over time, it became easier. Once your body becomes used to a specific exercise, it requires less effort to perform it and you burn
If you've hit a plateau, maybe it's time to try something new with your exercise regimen. In many cases, a simple change in routine is enough to restart your weight loss progress.
Shake up your diet
When dieting, it's easy to get stuck in a rut with your meal plan. You know what foods fit your nutrition goals so you tend to stick with them. The problem is, as with exercise, the body gets used to things after a while. Try substituting some different foods.
Keep in mind that your caloric intake needs may have changed since you initially started trying to lose weight. Put your current stats in one of the many calculators available online to see if the results say you need a different amount. You can also try reducing your calorie intake by 100-200, keeping in mind that you don't want to drop below 1,200 calories a day.
Pump some iron
If you don't have a strength-training aspect to your weight loss plan, you should. In some ways, the body isn't too smart. When you lose weight, you don't lose just fat. You also lose muscle and water. Metabolism slows as muscle decreases. Adding strength training will help rev your metabolism and get you back on the road to your goal.
If you already are strength-training, look for a way to add some variety. Add components to your existing exercises or try a totally new move.
Check to make sure you're still on plan
If you're not measuring your food, it's possible you may be taking in more calories than you think. Over time, it's easy for our eyes to deceive us into believing that we are taking the same small portion. In reality, the portion may be larger. A 3oz boneless skinless chicken breast has around 94 calories. If you are a single ounce off with your intake, your chicken just jumped to around 125 calories.
Make sure you're counting everything you eat or drink. It's easy to forget the bite you took from your partner's dessert plate or the bites you took of supper while you were cooking. However, these little things can add up.
Don't Deprive Yourself
One of the things that discourages many people wanting to lose weight is the thought of giving up their favorite foods. For those that follow through and give up those items, it sets the stage for a fall off the wagon. Dieting doesn't have to be synonymous with deprivation.
Even so-called "bad" foods can be included in a healthy diet. The key is moderation. Instead of depriving yourself of the food until the cravings get too much and you overindulge, plan ahead. There are a few ways you can do this.
Let's consider that you are on a 1,200 calorie a day meal plan. This is spread out to three 350 calorie meals and three 50 calorie snacks. You want to go out to eat for a dinner that is 600 calories.
Option #1-Reduce breakfast and lunch to 300 calories per meal and drop all three snacks for the day. This frees up 250 calories, which can be added to your dinner calorie allotment. You stay within calorie limit for the day.
Option #2-Spread the calories over a few days. Drop one snack for five days. Even though you go over calories the day of your splurge meal, the 250 reduction in calories over the five days balances it out.
Option #3-See if the restaurant offers a child or appetizer plate of the same meal. This can reduce your calories by as much as half. Then combine with a healthy salad or vegetable side and you have stayed within your calorie range for the day.
Even so-called "bad" foods can be included in a healthy diet. The key is moderation. Instead of depriving yourself of the food until the cravings get too much and you overindulge, plan ahead. There are a few ways you can do this.
Let's consider that you are on a 1,200 calorie a day meal plan. This is spread out to three 350 calorie meals and three 50 calorie snacks. You want to go out to eat for a dinner that is 600 calories.
Option #1-Reduce breakfast and lunch to 300 calories per meal and drop all three snacks for the day. This frees up 250 calories, which can be added to your dinner calorie allotment. You stay within calorie limit for the day.
Option #2-Spread the calories over a few days. Drop one snack for five days. Even though you go over calories the day of your splurge meal, the 250 reduction in calories over the five days balances it out.
Option #3-See if the restaurant offers a child or appetizer plate of the same meal. This can reduce your calories by as much as half. Then combine with a healthy salad or vegetable side and you have stayed within your calorie range for the day.
Exercise on a Budget
Not everyone can afford a gym membership, personal trainer or at-home exercise equipment when they're trying to lose weight. If you're on a budget, you may be looking for exercise options that are free or cost very little. Here's a few ideas.
1) Check to see if your company offers an employee health program or health-related benefits to employees. Some companies contract with local gyms for free or discounted memberships for their employees. If your company doesn't have a health program already, consider getting together a group of employees that are interested in one and putting together a proposal for one. Be sure to mention that healthy employees generally don't get sick as often.
2) Start an exercise group. This can be a group of your friends who are also trying to lose weight or put up a few fliers around town. You can do group walks. The time will go by faster if you have someone to talk to. Have everyone bring in an exercise DVD they no longer use to swap with other members of the group. That gives everyone a chance to try a new workout without spending money.
3) Check your local library for workout DVDs. Most libraries offer a selection of movies to their patrons. In an effort to improve community health, many have included popular workout DVDs in their collection.
4) You don't need to spend money on dumbbells. Reach in your pantry for a couple cans for instant dumbbells. Bottled waters work as well.
5) If you're a Netflix member, you may be surprised to learn that they do have exercise DVDs available for rental. If you prefer to save your rentals for regular movies, there are some workouts available to watch online.
6) Jumping jacks and running up and down stairs are good at-home cardio workouts.
7) Instead of a resistance band, you can use a towel for some strength-training exercises.
1) Check to see if your company offers an employee health program or health-related benefits to employees. Some companies contract with local gyms for free or discounted memberships for their employees. If your company doesn't have a health program already, consider getting together a group of employees that are interested in one and putting together a proposal for one. Be sure to mention that healthy employees generally don't get sick as often.
2) Start an exercise group. This can be a group of your friends who are also trying to lose weight or put up a few fliers around town. You can do group walks. The time will go by faster if you have someone to talk to. Have everyone bring in an exercise DVD they no longer use to swap with other members of the group. That gives everyone a chance to try a new workout without spending money.
3) Check your local library for workout DVDs. Most libraries offer a selection of movies to their patrons. In an effort to improve community health, many have included popular workout DVDs in their collection.
4) You don't need to spend money on dumbbells. Reach in your pantry for a couple cans for instant dumbbells. Bottled waters work as well.
5) If you're a Netflix member, you may be surprised to learn that they do have exercise DVDs available for rental. If you prefer to save your rentals for regular movies, there are some workouts available to watch online.
6) Jumping jacks and running up and down stairs are good at-home cardio workouts.
7) Instead of a resistance band, you can use a towel for some strength-training exercises.
Weight Loss Supplement Review: Natrol Carb Intercept
Overview
Natrol Carb Intercept is one of the many diet supplements on the market today. It is formulated for low-carb dieters, such as those doing the Atkins or South Beach Diets. The theory behind the product is that it will help block absorption of carbohydrates and help metabolize fats and proteins for energy.
Dieters take 2 capsules immediately before a meal that contains carbs, not to exceed 6 a day. According to the nutrition label, each dose contains 190 mg of calcium, 40 mcg of chromium, 20 mg sodium, and 1,000 mg of Phase 2 Carb Controller, which is white kidney bean extract.
Pros
Cons
There's a lot of mixed reviews on Natrol Carb Intercept. I have actually tried this product twice-one time while on a low-carb diet and the second time while not really dieting at all. While I did lose weight when taking it with a low-carb diet, I suspect the weight loss was probably more from eating right and exercising than the fact I was taking these pills before starchy meals. I didn't lose weight at all when I took it while eating regular.
Natrol Carb Intercept is one of the many diet supplements on the market today. It is formulated for low-carb dieters, such as those doing the Atkins or South Beach Diets. The theory behind the product is that it will help block absorption of carbohydrates and help metabolize fats and proteins for energy.
Dieters take 2 capsules immediately before a meal that contains carbs, not to exceed 6 a day. According to the nutrition label, each dose contains 190 mg of calcium, 40 mcg of chromium, 20 mg sodium, and 1,000 mg of Phase 2 Carb Controller, which is white kidney bean extract.
Pros
- Two if its ingredients, calcium and chromium, have been linked to weight loss in scientific studies.
- At $10-15 for a bottle of 60 capsules, it is fairly inexpensive compared to other diet supplements.
- Unlike some diet products, you can purchase this one in stores.
- It doesn't contain common allergens such as egg, wheat, soy, milk or gluten.
Cons
- It can be inconvenient having to take pills before meals.
- Because of the white kidney bean extract, it can cause gas.
- Studies on white kidney bean extract as a weight loss aid have had mixed results.
- It does contain sodium, which can be an issue for those that are trying to keep sodium intake low.
There's a lot of mixed reviews on Natrol Carb Intercept. I have actually tried this product twice-one time while on a low-carb diet and the second time while not really dieting at all. While I did lose weight when taking it with a low-carb diet, I suspect the weight loss was probably more from eating right and exercising than the fact I was taking these pills before starchy meals. I didn't lose weight at all when I took it while eating regular.
Rewards for Weight Loss
If you're trying to lose weight, especially if you have a lot to lose, it can be difficult. Having a rewards system in place can not only provide you with motivation, but also keep you going when you're struggling.
The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.
Ideas for Personal Rewards
Ideas for Charitable Rewards
The best rewards for weight loss are ones unrelated to food. While having a big slice of chocolate cake for your reward may seem a good idea, it can backfire. Most dieters that work on the rewards system generally take one of two approaches-personal rewards or charitable rewards. It is up to you which one you choose.
Ideas for Personal Rewards
- A day at the spa
- A new book, movie or CD
- A new piece of jewelry
- A new outfit (something you probably need anyway)
- A new hair style
- A manicure or pedicure
- A night out with friends (if you go dancing, you'll burn some calories)
Ideas for Charitable Rewards
- As you lose weight, donate the clothes that are now too big to a local help agency.
- Donate a set amount of money to your favorite charity for each pound lost.
- Donate canned goods equal to the amount of weight you've lost to the local food kitchen.
- Volunteer at your local soup kitchen or school for a set amount of time per pound lost.
Pros and Cons of Diet Meals
*Photo by Ronnie B.If you're beginning your effort to lose weight, you may be thinking about stocking your freezer with diet meals, such as those by Weight Watchers, Lean Cuisine and Healthy Choice. While these can be an aid in weight loss, they can also have some drawbacks.
Pros
- If you don't cook, they can be an easy way to ensure you're eating right.
- They're quick. Most cook in under 5 minutes so they're great when you're busy.
- If you're on a specific weight loss program, such as the South Beach Diet or Weight Watchers, they can make it easier to eat the right foods.
- You don't have to measure portions. It's already done for you.
- You don't have to calculate the calories in a recipe. It's on the box.
- Many are high in sodium, which can be a problem for those that need to follow a low-sodium diet.
- They can be expensive.
- If you don't learn portion control and what to eat, you may find yourself regaining the weight after you stop buying them.
- Some are quite bland.
- If you're a picky eater or allergies to certain ingredients, you may run into difficulty finding meals.
Diet Program Review: Spark People
Overview
Spark People got its start when founder Chris Downie decided he wanted to “spark” others to reach their goals. The program, unlike the majority of weight loss sites, is completely free. The site provides a number of tools for weight loss and better health, articles to increase your knowledge of healthy living, and forums and teams to interact with other dieters. If you can't find a team that interests you, you can also start your own. Members are provided with a Spark Page, similar to a profile, and a blog.
The website was voted best online health site in Business Week's 2006, 2007, and 2008 “Best of the Web” awards. Several members have been featured in popular magazines such as People and Woman's Day after reaching their weight loss goals.
Spark People has a few sister sites. Spark Recipes offers member and expert-submitted recipes with nutritional information. Spark Teen teaches teens about healthy weight loss. Baby Fit helps expectant mothers keep in shape during pregnancy.
Pros
- It's completely free. The site is supported by funds from the founder and advertising.
- You get expert advice in health, nutrition, fitness, and motivation through articles. The experts also participate in the forums so if you have a question not covered in articles, you can ask.
- Meal plans are offered. Low-sodium, vegetarian, and low cholesterol meal plans are only a few of the meal plans to choose from. For those that prefer to craft their own meal plans, you can turn meal plans off and use the food log to track and calculate your intake.
- Fitness plans are also offered. Just fill in a few details to have the program automatically calculate how many calories you need to burn through cardio and put together a strength-training regimen. Like the meal plans, you can turn this feature off and just use the fitness log to track exercise.
- It is friendly to other diets. If you are on Weight Watchers or another diet, you can still use the tools.
- Spark People has an awesome community. Whether you're in the forums or you join one of the many groups available, the members are the most supportive I've found on any website.
Cons
- Since it is online, dieters without internet access can't use the site.
- Dieters that need face to face contact may find that Spark People doesn't work for them.
- There is advertising on the site. While it is low-key, some may not like seeing ads. Also, while efforts are made to keep out fad diet links, some occasionally slip through. I will say that in my experience, the offending ad is usually removed fairly quickly once Spark People finds out about it.
Overall
For the dieter on a budget, you can't go wrong with Spark People. The combination of tools, education and support make it an excellent program not only for dieters, but also for anyone wanting to begin a healthier lifestyle.
Subscribe to:
Posts (Atom)
