Tips to Getting off the Weight-loss Plateau

You’ve diligently worked hard to improve your diet and exercise habits and have been rewarded by dropping some pounds, having more energy and feeling all around better about yourself. But then, for no apparent reason, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.
Before you allow yourself to quit and get discouraged, you need to realize that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can chose how to respond and avoid backsliding on your healthy-eating and exercise habits.
A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. (MayoClinic.com), this means that in order to lose more weight, you need to increase activity while eating a low glycemic diet. Using the same approach that worked before can maintain your weight loss, but you will not lose more weight.
If you’re not satisfied with your weight and are committed to lose more, here are some tips that may help:
• Reassess your habits. Look back at your food and activity records. Make sure you haven't slacked off with your eating and exercising. This is where journaling is important.
• Do a 7 day detox. This is a fruit and vegetable cleanse. Detox removes toxins and cleanses your palate so you don’t crave carbohydrates, sweets or fatty foods. It will help you get back on track.
• Vary your exercise routine. If you’re coming to the gym and you’re doing the same thing every time, change your workout. Also, increase the amount of time you exercise by an additional 15 to 30 minutes. You may also increase the intensity of your workout. Of course, additional exercise will cause you to burn more calories and increase muscle mass. Remember, muscle dictates metabolism.
• Drink more water. If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. It’s recommended to consume about half your body weight in ounces of water.
Plateaus can be discouraging, by making these adjustments, getting some support and education from an experienced coach can get you on the right track. Consider coming to my next Transitions Lifestyle overview May 31st, 7pm at Foxcliff South Clubhouse. You will learn how not to diet, but how to eat for life! Please RSVP.