The following advice is far more helpful. Based on the ways our bodies actually function, these practical tips will help you maintain momentum and avoid hitting those dreaded weight loss plateaus!
1. Get sufficient sleep. If you are serious about losing weight, you have to make sure you are getting enough sleep. When you don’t sleep properly, your hormones will get all out of whack, preventing you from losing weight. Lack of sleep increases your body’s production of the hormone ghrelin which, to put it simply, increases your sense of hunger. To make matters worse, being sleep deprived decreases your production of the hormone leptin which helps you to feel satisfied. During this time you are likely to be more interested in simple carbohydrates like a bagel at breakfast or a donut at the office. Lack of sleep can also mean an increase in cortisol (which can cause fat to be stored around your middle) and ups insulin resistance which can increase your risk for diabetes. If you want deep restful sleep that won’t leave you feeling groggy in the morning Blackout is the answer to your prayers. Blackout was designed to not only help you fall asleep but stay asleep. It also helps reduce cortisol levels with a mild detox to keep your body in an optimal fat loss state 24 hours a day.
- Am I averaging at least 7 hours of sleep per night?
- If not, am I willing to make concessions to get a better sleep? For example: Can I turn my phone off a little earlier? Can I record my favourite show instead of staying up late to watch it?
2. Don’t try to out train your dietIt is unfortunate but sometimes too much exercise can lead to an increase in appetite. If you put in a solid sweat session and then run home and eat and eat and eat, you are likely going to consume far more calories than you burned and you won’t lose weight. You have to make sure that what you are doing is in line with your goals. If you are just trying to lose a few pounds, doing intense exercise like two-a-days, insane amounts of steady-state cardio, or spending hours in the weight room every day, can lead to an insatiable appetite and work against your goals.
- Is the exercise I’m doing increasing my appetite to the point where I might be sabotaging my goals?
- What sort of exercise can I do instead to see how it makes me feel?
- Am I eating foods I can’t stand because I feel like I am “supposed” to?
- What can I do to enjoy my eating experience?
4. Choose the right amount of cardio. For a long time, all women ever wanted to do was cardio. Now, many are embracing strength training and heavy lifting. This shift is wonderful but it has also meant that people are throwing cardio under the bus and calling it a waste of time. Cardio is a really powerful fitness tool — when used correctly. Moderate-intensity, steady-state cardio is a great way to burn calories and it can improve your work capacity which means you can improve your training! It can also help your recover from your strength training sessions. Whatever your chosen cardio activity, make sure it is one that keeps stress levels low and your appetite in check.
- What type of cardio to I enjoy most?
- Can I spare 20 minutes twice a week to do a low or moderate-intensity cardio workout?
- How did that cardio workout make me feel? Did it increase my appetite? Do I feel energized?If yes, stick with it for a few weeks and see if your weight loss increases.
So if your weight loss has stalled, examine these tips to see if there is anything in your plan that you can adjust. Losing weight is a process. Be patient with yourself and if things aren’t working, don’t be afraid to mix things up!
Have you hit a plateau? Will you be trying one (or all) of these tips?
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