How To Overcome Frustrating Weight Loss Plateaus

Weight loss shouldn't be frustrating

Weight loss plateaus are normal, although, if not addressed, they can seriously undermine an individual’s motivation to continue with a fitness and weight loss program.
Here are three tactics that will destroy weight loss plateaus and get you back on the road to successful long-term fitness and weight loss.

Eat more calories. Diets that involve a severe restriction of caloric intake result in an eventual drop in metabolic rate, halting weight loss as the body attempts to preserve fat. A temporary increase in nutrient dense calories, for perhaps 3 to 4 days every 10 to 14 days can reset the body’s metabolism, kick-starting the weight loss process. An additional three to four hundred calorie meal, consisting of 25% lean protein, 25-30% healthy fat and 45-50% high fiber vegetables or whole grains is the best combination to achieve a metabolic boost.

Change your workout routine. This can be done in a number of ways.
Change specific exercises, like switching from squats to lunges for the legs, or pushups to dumbbell chest presses for the chest and triceps. This changes the order in which muscle fibers are recruited, providing a new challenge for the body. Regularly changing the specific order you perform each exercise provides an additional challenge.

If you currently work your whole body in one workout session, split your routine into a two day split. A simplified example of this would be to work your upper body one day and lower the next.

Vary your repetition ranges; switch from light weights and high repetitions to heavier weights and low repetitions. Reduce rest times between exercises with circuit training or active recovery which burns more calories and reduces the time you need to spend in the gym.

Incorporate interval training into your routine (short bursts of high intensity exercise, coupled with lower intensity recovery periods).

Enlist the help of a professional who can design a custom routine that will jumpstart your weight loss, challenge you and your body and fire up your metabolism.

Stop using the scale to measure your progress. Scale weight does not accurately represent changes in body composition (fat weight and lean weight). Exercise, especially weight training promotes weight gain through increased lean mass, water weight and increased tendon and ligament density. More reliable methods of measuring progress are body composition testing (using skinfold calipers, bioelectrical impedance machines or hydrostatic weighing) and circumference measurements which can be assessed using a tape measure or how your clothes fit.

Using these three tactics should enable your weight loss to continue with no interruptions.

Natalie Gibbins is a San Diego Personal Trainer, who’s passion for weight training and fitness began in 1989, while living in England. She was providing Personal Training in Point Loma gym for 10 years, before opening The Private Gym in Ocean Beach, where she helps people of all ages accomplish their fitness and weight loss goals. Weight loss shouldn’t be frustrating, I can help overcome the frustration involved in weight loss.

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