How to Break a Weight Loss Plateau

Healthy eating has become part of your life, but you're still 10 or less pounds short of your goal weight. Don't worry. This happens to most people. It may be that your body likes the weight you are at and does not want to give up anymore fat. Every "body" has a set point. You can change this if you really are adamant about reaching your original goal weight.

Here are lists of things to change that will jumpstart your weight loss again:

1. Make changes to your weight training routine. If you have been doing a full body workout you should switch to a split routine. Do your upper body one day and your lower body on your next weight training day or work your muscles in groups (ex: Day 1 ? Legs / Day 2 ? Chest & Triceps / Day 3 ? Back, Shoulders & Biceps)

2. Change the type of exercises you are doing for each body part. For instance, if you have been doing the Seated Chest Press and Pec Deck for your chest, switch to a Flat Bench Press and Dumbbell Flyes. You will actually see better results if you use free weights instead of machines.

3. Change the type of cardio you are doing. Your body gets used to the same routine after about 4 weeks. If you have been doing the treadmill for your cardio workout for more than 4 weeks, switch to the stationary bike, the elliptical or the stair stepper.

4. Make some dietary changes. For a short while (6 weeks or less) you can remove the starchy carbohydrates from your last 2 meals. Replace the starch with vegetables. Never remove all the carbohydrates from your diet.

5. Zig Zag your caloric intake. Eat low (1400) calories for 3 days in a row, and then have one higher calorie day. Increase your calories by 25% for your high calorie day. (1750 calories).

6. Make sure you are eating ONLY whole-grain, unprocessed carbohydrates. White flour and processed carbohydrates such as bread can cause an insulin spike, which in turn promotes fat storage. Eat foods low on the Glycemic Index to help avoid insulin spikes.

http://www.aim4nutrition.com/glycemicindex.com

7. If you eat dairy, make sure it is fat free. Since dairy is processed, is it best to keep it to a minimum, especially cheese. There is also evidence that the protein in dairy products may leach calcium from your bones. The best sources of calcium are plant sources such as green, leafy vegetables and soy products like tofu and soy milk.

8. If you've reached a plateau, maybe it's time to try something totally different. Instead of your regular cardio plan, sign up for a martial arts class or a boxing class. They will not only get your heart pumping but also help to make you mentally disciplined. Try martial arts or boxing classes as your only form of cardio 1 or 2 days a week. Continue with weight training at least 3 days per week. For your "Off Days", take a nice long leisurely walk.

Making just a few of these changes can help you break that dreaded plateau and re-start your fat loss.

Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss.

You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com

---

Gastric Bypass Patients Succeed Eating High Protein Diet

The first rule for successful weight loss and weight maintenance... Read More

College Weight Gain

Students today are faced with the serious reality of unwanted... Read More

Weight Loss - Long Term Success Starts In Your Mind

Making the Decision:Whether you are interested losing ten pounds that... Read More

Acupuncture Weight Loss? Plus 5 Step Weight Loss Plan

I remember back in my senior year of high school... Read More

Plan Your Way to Weight Loss Success

Like millions of men and women, I started resolving to... Read More

20 Ways to Lose Weight

20 WAYS TO LOSE WEIGHT1. Take it one step at... Read More

7 Reasons Low Carb Diets are Wrong

The human body is designed to run best on a... Read More

Is Low-Carb Really The Way To Go?

The latest trend in the area of weight loss is... Read More

Throw Out the Scale

Do you know someone that is obsessed with the scale?... Read More

The Secret of Weight Loss

In the medical community, "obesity" is generally said to be... Read More

Glucagon and Aging - Breakfast How Not To Start The Day Part III

A question from one of our readers:Dr. Mericle,With respect to... Read More

Commit To Cardio Exercise For Permanent Weight Loss

Everyone is looking for the secret to losing weight. Everyone... Read More

Weight Loss Surgery: A Last Resort

Thinking about weight loss surgery? You're not alone. Over two-thirds... Read More

Secrets of Gastric Bypass Surgery: Lose Weight Without Surgery

There's more to gastric bypass than surgery and rapid massive... Read More

Cellulite: The Biggest Female Epidemic

Cellulite is probably one of the most embarrassing of all... Read More

Weight Loss Problems at Their Worst ?America is on the Path of Delusion, Depression, and Destruction

Am I missing something here? If I am, someone please... Read More

Action Plan to Take the Weight Off This Year

Addicted to Restaurants Are you addicted to restaurants? So are... Read More

Obesity and Morbid Obesity ? Is Gastric Bypass Surgery Right For You

The very first thing you want to do before you... Read More

It?s Not Just About Dieting

You may not like what I'm about to say, but... Read More

2 Simple Steps to Effective Weight Loss

It's agreed that if you raise the amount of calories... Read More

3 Guilt Free Fat Burning Food After Dinner Snacks

Want an after dinner snack? Jealously watching your family consume... Read More

Say No To Obesity

Obesity still remains one of the commonest avoidable causes of... Read More

How To Be A Big Fat Loser In 2005

Now that the temptations of the Holiday season have passed... Read More

Weight Loss Strategies

If you want any weight loss program to work you... Read More

Ancient Olympians Followed Atkins Diet

Atkins diet was unknown 35 years ago. Though it seems... Read More

Weight Loss, Exercise, and New Years Resolutions ? Why They Dont Work?

We have all set them, and we will revisit them... Read More

Healthy Diet Answers: Want Fries With That Mister ?

Yes, my healthy diet has at times suffered at the... Read More

Mind, Body Weight Loss for life equals behavior change - The Acceptance Factor

Getting to the ROOT of the matter: If the plants... Read More

Why Should I Lose Weight?

According to the BMI chart, if you are overweight, you... Read More

If Youre Eating High Protein Be Informed about Mad Cow

Finding Mad Cow in Oregon puts a new wrinkle in... Read More

How Many Calories Can I Have And Still Lose Weight?

How to Estimate How Many Calories You Can Have and... Read More

Four Steps to Hunger Control

Axiom Number Two: Hunger ControlTrying to lose weight without understanding... Read More

Weight Loss - I Lost 40 Pounds

I did it without starving myself or taking pills. How... Read More