Definition of a Plateau - 2 weeks or more without seeing any changes in weight, cm's/inches and body fat loss.
But are you really at a plateau or have you just become complacent with your routine???
Below are tips to see if you are really plateauing or if you've just become a little bit slack :)
1. Are you keeping a food diary?
Sounds simple enough, but by keeping a food diary you will improve your results by at least 50% (some studies have shown an even higher increase). Write down EVERYTHING you eat, drink and do!
If you don't want to write it down then don't eat it!!!
2. What is your workout intensity?
There is no point working out if your just going through the motions or tracking how hard you are working by how much your sweating! Get a heart rate monitor, find out your cardio range and work within that range for your entire workout!
3. Where is your nutrition coming from?
There's no point being on a 1200 calorie diet when 70% of those calories are coming from sugars, fats and simple carbs. The composition of your diet matters when it come to weight loss, especially if you want to protect muscle tissue and raise metabolism while you lose weight! Make sure you are getting at LEAST equal quantities of good wholegrain carbs and lean proteins throughout the day, this will help to boost your metabolism, make your body work for its energy and help to strengthen and repair muscles after a workout.
4. Are you getting enough calcium?
Studies have shown that people on a high calcium diet lose MUCH more weight than those who aren't. So stock up on low fat Greek yoghurt (it has the highest protein content of all yoghurts), milk, low fat cheeses and LOTS of green leafy veg to add into your daily food intake. Also a calcium supplement (with added Vit D) can work wonders! Remember your body needs Vitamin D to be able to store calcium effectively so make sure you get outside for at least 15mins a day and eat lots of green leafy veggies.
5. Are you staying hydrated?
When it comes to fluid water and tea, especially green tea, are the best way to go for weight loss. By adding coffee, soft drinks (pop), alcohol, juices and cordials to your daily fluid intake you are sabotaging your results for the sake of your taste buds. If you can cut out the crap when it comes to fluid and stick to water and tea you will feel and see the difference! You'll have more energy, feel cleansed and have reduced cellulite, plus as your muscles repair and improve they will need more water for energy and repairing so make sure that they don't have to fight with other body systems to get it!
6. Are you challenging yourself?
Set a goal and work towards it! Once you achieve it make it harder! Push your body to your maximum limits and you will be amazed at what you can do! Something as simple as picking up your walking pace or adding an extra 3 sit ups when you can't do anymore will make all the difference to your end result.
7. Variety if the spice of life!
Don't do the same things every day, mix it up! For one thing it makes sure that your using different muscles each day and another thing is that is allows time for your muscles to recover and repair before working them again and that is important when it comes to getting and maintaining results!
8. Get inspired!
Find a picture of what you want to look like once you reach your goal and put it somewhere visible so that you make the right choices and are inspired to work hard every workout!
9. Have a fitness goal not just a weight loss goal!
Take the focus off the scales and give yourself something else to work towards. Whether it's a marathon, a hiking track or a set number of reps for an exercise. By taking the focus off the scales even for a moment it will keep you renewed and focused because no matter what you are doing you are still achieving part of your goal!
10. Take measurements!
By measuring your bust, waist, abs, hips, thighs and arms on a monthly basis you will see where your losing and toning even if your not seeing the results on the scales!
DO NOT GIVE UP!!!
If you believe you can do it half the battle is already won, so don't ever give up, review what your doing, make adjustments and keep working!
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