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Weight plateau? |
Ok, I know the whole key to weight lose is eating healthy and excercising. I have been doing that and already lost about 35 lbs. Yippy! However, I still have another 24 lbs I need to lose. The problem is I have plateaued. For the last two weeks, I haven't lost any weight and I was wondering what I should do to start loosing weight again. I do weight watchers and count all my points and am within my point range everyday. I walk for at least 4.5 miles everyday (~ 1 hour) and ride my bike once or twice a week for 30 miles (takes about 2 hours). At night, I do crunches and light weight training to tone. I don't know what else I can do to break past the plateau. Any advice would be great. Thanks!! Here are a few ways you can jumpstart a dawdling weight-loss program: 路 Weigh yourself just once a week. Sometimes what you think is a plateau is simply a normal fluctuation in weight. If you areprone to retaining fluid, for example, a high-salt meal or premenstrual bloating can add a couple pounds, while exercising (and sweating) could cause pounds to drop. For the most accurate measure of weight loss, weigh in just once a week, and also use other measures--such as how your clothes fit and how you feel. Taking circumference or body fat measurements can help too, but realize it may take six to eight weeks to notice a change. 路 Have reasonable expectations. People lose weight at very different rates, so don't take a diet's promise that you'll lose eight pounds a month too literally. In general, the more you have to lose, the faster it will come off; largely because you're likely making a greater reduction in calories. You can expect to lose about one percent of your body weight each week--two pounds for a 200-pound person, one to one-and-a-half pounds for a 140-pound person. 路 Exercise--but not too much. As soon as you start eating less, your metabolism slows down, reducing the rate at which you burn calories. Exercise can speed your metabolism back up. However, if you restrict calories too much or exercise too heavily your body will start hoarding calories and fat to prevent starvation. A good moderate plan consists of no more than an hour of exercise a day, including warm-up and cool-down, combined with reasonable calorie intake (no less than 1200 per day for women, 1500 for men.) 路 Flush out excess water. Often, plateaus are due to fluid retention. To eliminate excess fluid, restrict your salt intake, drink more water, exercise, and eat more fruit--especially cantaloupe, honeydew, oranges, and bananas, which contain water-eliminating potassium. (Just don't go overboard--they still have calories.) 路 Juggle your diet. If nothing seems to work, change the balance of your diet around for a couple of days. For health reasons, we advocate that your diet normally contain at least 50 percent carbohydrates; but a few days with a little fewer carbohydrates and a little more protein can help you get off a plateau--and help you stay motivated. See also: http://exercise.about.com/cs/weightloss/... http://www.oprah.com/health/omag/health_... http://weightloss.about.com/cs/moretips/... how do you stay motivated to do all of that. I'm tryin to lose weight too. I'm on a lazyiness plateau. Email Me. bballchix09@yahoo.com Congratulations on losing 35 pounds! Are you a member of a gym? If so, most gyms offer 1-2 free personal training sessions, and a trainer could help design a workout for you that would help break the plateau. You might also try different types of workouts to vary things up a little. Sometimes your muscles get "used to" your usual workout and don't work as hard as they should. Try a dance or kickboxing class, or incorporate yoga or pilates into your routine, or find something else that interests you. Good luck! Change up your work out routine. Your body can get used to a certain workout and stop responding. Mix in some high intensity cardio, like ellyptical or running. Do 15-20 short high intensity bursts of either of those excercises and you might kick start your weight loss. Walking a bike riding are good, but neither are especially high intensity. Try 2 days of low intensity with 2 days of high intensity cardio per week. Good luck! Hi. The answer is change. Your metabolism needs a boost. Change your workout routine. Do some weight training. Muscle building boosts the metabolism (you don't have to get huge). I had success lately with a cleanse which help me fast track my weight loss. (I bought it on www.slimatlast.ca) However, I think sometimes altering your own plan a bit can help. Try eating your main meal at lunch. Never snack at night. Workout first thing in the morning so that you system is pumped for a full day. http://groups.msn.com/pointingmywaytoane... ck out these ladies, they do weight watchers but what they do is vary the points from day to day so that the body does not get used to the same amount daily...... the other thing is two weeks is not really a plateau...your body may just be playing catchup to the initial loss... |
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