6 Ways to Bust Through a Weight-Loss Plateau
It’s easy to get stuck in a rut over the cold-weather months. With cold and rain, it’s harder to get your sweat on, not to mention comfort foods tend to be calling your name. So summer can hit and you might feel slightly less than swimsuit ready. But have no fear — we say you’re swimsuit ready as soon as you slip that swimsuit on and rock it with confidence. However, if you’ve noticed that you’ve hit a bit of a weight-loss plateau or have gained weight even though you don’t feel like you’re doing anything different, check out these tips from Lisa Corsello.
Lisa is an ACE-certified personal trainer, nutrition consultant and group fitness instructor. She’s developed Burn, a 55-minute workout that sounds … challenging! Her tips may just help you get out of a rust or bust through a weight-loss plateau!
How to Bust Through a Weight-Loss Plateau
1. Plan your meals and mealtimes. When life gets busy, most of us end up going too long between meals. When we do get a few moments to eat, we don’t always have time to make the healthiest choices and end up eating whatever and whenever we can. Going too long between meals slows metabolism and usually results in overeating. Have a big meeting coming up that might last for ages? Eat a quick snack before to avoid both an energy and metabolism crash. Planning, although it may take a bit of effort, will pay off in the end by reducing the amount of calories consumed.
Tip: If you’ll be heading out to lunch or dinner, research the restaurant’s menu beforehand to choose the healthiest option in advance.
2. Increase your cardio. Try to add 15 to 20 extra minutes of cardio to your routine to burn more calories during and after your workout. Add a few inspiring songs to your playlist and keep your heart rate up. Your body will thank you for it.
Tip: Try three to four different cardio machines for 5 minutes each to avoid boredom.
3. Change your routine. In addition to the increased cardio, try a new strength-training routine. Our bodies and minds adapt to the same old exercises, so be sure to challenge yourself in new ways every other week.
Tip: If you’re used to heavy weights, grab lighter weights and work each muscle group twice as long.
4. Get to class. With so many new workout trends, there’s something for every fitness personality. Ask yourself what you enjoy most and search for a class that has a similar fitness philosophy.
Tip: Don’t be afraid to call and ask questions or stop by and watch a class before attending. It’s important to find something that is challenging and fun.
5. Track your eats. Nutrition is the most important aspect in weight-loss. Keep a food journal or choose from one of hundreds of online calorie tracker sites to better understand how what you eat contributes to your weight gains and losses, as well as your overall energy levels.
Tip: Be sure to include even the small handfuls of food you snack on.
6. Cut back on the cocktails. Planning a big night out? Committing to weight-loss doesn’t necessarily mean the end of your social life. The goal is to find a way to lose weight in a healthy way, which includes having a social life! Steer clear of high-calorie cocktails and choose diet soda or diet tonic water if possible. Try to set limits for yourself as well, as hangovers tend to lead to overeating the following day.
Tip: Drink at least one full glass of water between each round of drinks to stay hydrated and to slow yourself down.
Thanks to Lisa for the tips! How have you busted through a weight-loss plateau? —Erin