How to Deal With Plateaus in Weight Loss

When I started my weight loss journey, it was hard because I had gone through trials and errors to find what workout and what diet would work best for me.  In the beginning of my weight loss journey, I lost a lot of weight, but now as the months go by I am still looking at the same number on the scale. It’s always so hard to lose those last 15-10 pounds. Here are my tips if you are facing plateaus in weight loss.

  1. Do strength training – you need to lift heavy weights because the heavy weight is going helps you to build muscle and burn more fat.  I know a lot of women who do not like lifting heavy weights because they are afraid they will bulk up like men, so they stay doing only cardio workouts. If women lift heavy weights they will have a more toned and leaner appearance.
  2. Change up your workout – If you were only walking in beginning of your weight loss journey and you reach a plateau, you can start by adding two dumbbells in hands and walking at same time will change your intensity.  Add more strengthen training and cardio to balance it out.
  3. Add High Intensity Interval Training (HIIT) – High Intensity Interval Training improves your performance by giving you more stamina and endurance. Also, it helps you burn fat. High intensity Interval Training helps you to burn more calories during the day after the workouts because after the burn, you will burn extra calories even if you’re just sitting around after your workout.
  4. Sleeping – make sure to get 6-7 hours or more of sleep. Sleep deprivation can lead to increased cortisol – a stress hormone.  According to research, high cortisol levels produce high insulin levels and when it drops, a person may crave sugary or fatty foods.
  5. Drink water – I cannot say this enough – drink your water. Make sure you drink half your body weight or increase to a gallon a day. The benefits of water are endless, so drink up.
  6. Go over your nutrition plan to see where you are making the mistakes in your diet. The       things to consider in your nutrition are: is your diet high in carbohydrate, high sugar, high fat and less water or less veggie. Are you committed to your nutrition plan? Have you been consistent in your diet?  Are you having too many cheating days in your diet?
  7.    Go over your workout plan see where you are making the mistakes in your workout.  Are       you doing too much cardio or less strength training? Is your workout boring?  Do you need     to change up your workout plan?   Are you committed to the workouts?

8.Do some self reflecting. Stop lying to yourself, be honest about your weight loss struggle and get help.

 

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“If at first you don’t succeed, dust yourself off and try again.” Aaliyah 

4 Comments on “How to Deal With Plateaus in Weight Loss

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