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Say "Goodbye" to the Dreaded Weight Loss Plateau

Dieters dread the plateau. You're on a roll, losing weight steadily and happily for weeks. Your confidence is high and your goal is in sight. Then suddenly your scale freezes. No matter how hard you try, those extra pounds just refuse to budge. You've hit a wall and you know the frustration of seeing no progress could easily lead you to gain back what you've lost. So how do you break through the plateau?

Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable.

1. Get clear on your ultimate weight-loss goal.

If you are on a heath enhancing, nutritionally rich weight loss program you can expect to loss one to two pounds a week. Each body has its own ideal weight and size. Don't compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart.

2. Go high-protein, low carbs.

Unless you are eating enough protein to maintain your lean muscle mass, you are likely to have lost weight already from both your fat stores and muscle. Women need to eat approximately 100grams of protein a day and men 150 grams in order to preserve their muscle tissue during a weight loss program. If you have lost some muscle during your weight loss program so far you will need to focus on protein so your body can build muscle, which requires more calories to sustain, which will in turn, kick start your weight loss again. Needless to say, any weight loss program you choose should be one that preserves your body's muscle and this does not happen!

3. Add resistance training to your program.

A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.) In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.

4. Look out for hidden carbohydrates.

If your weight loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about "low-fat" foods where flavor is enhanced by sugar and other carbohydrates. Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. You may quickly discover the hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.

5. Take the "refinement" out of your diet.

Try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.

6. Don't go hungry.

Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals. Take advantage of healthy snacking and crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you're hungry.

7. Drink to burn up.

It's vitally important to replenish your fluids by drinking plenty of water on your weight loss program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. For additional weight-management benefits, add a high quality aloe concentrate to your water to help keep your digestion in top shape. Also, a probiotic supplement can help us maintain a healthy intestinal flora. Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.

8. Keep your incentive strong.

Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you.

It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained. See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.

 

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your healthy body weight, recipes, articles, ezine and more at http://weight-loss-health.com.au

 

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Weight Loss Survival When There's A Party

 

If you have been watching your weight all year, you certainly won't want to add back the pounds during the holiday season! By making a commitment to yourself and your health, with these tips it will be possible to enjoy the holiday celebrations without adding extra pounds.

 

Side Effects - Modern medicine has given us a number of miracles in a bottle. We have pills for arthritis, pills for heartburn, pills for heart trouble. We have pills that will help us wake up in the morning, pills that will help us digest our afternoon meal, and pills that will enable us to sleep at night. We live in a pill-popping society.

 

That way you will be less likely to be hungry and fill up on snack foods served with drinks.


1.Don't think diet, rather think about eating smarter.

2.Before attending a party, have a small high quality, nutritionally balanced meal.

3.While at a party, determine to hold your drink in your dominant hand all evening. This will make it a little less convenient to reach for food.

4.Think of one daily indulgence, rather than a 'day of indulgence'.

5.Before attending a party resolve to snack only from fresh fruit and vegetable choices.

6.If you must have a taste of chips and other 'dry' snack foods, alternate with fresh vegetable crudités. It is quite difficult to mix the tastes, so you are likely to eat more slowly and eventually give up. When that happens stick to the fresh food choices.

7.Choose between an alcoholic beverage, a dessert or a 'sinful' main course, rather than indulging in all three. Rotate your choice when you have several events to attend.

8.Choose almonds, pecans and walnuts, eating individually and slowly. This way you can avoid handfuls of salted peanuts or cashews.

9.Alternate alcoholic drinks with a glass of sparkling mineral water with a dash of lime, or a vegetable juice dashed with a chili sauce.

 

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. This world renowned, medically approved program will give you results you'll love and all the support you need! Estimate your healthy body weight, recipes, articles, ezine and more at http://weight-loss-health.com.au

 

3 Secret Weight Loss Tips from the Pros

These few tips alone *can* help you shed additional pounds if used consistently:

Tip 1) DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence. Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

You will feel full and more satisfied if you take the time to savor your food and chew it slower.

Tip 2) EAT SLOWLY & ENJOY YOUR FOOD
Don't get in the habit of eating while standing or eating quickly. Sit down and chew. Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

Tip 3) EAT YOUR LARGER MEALS EARLY, AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner. Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

 

Discover Amazing Secrets, Tips and Resources to Lose Weight.. In Less Than 30 Seconds - Free! www.e-healthdirectory.com/ezine.html

Five Tips for EASY WEIGHT LOSS!

Weight loss is a hot topic among people today, especially considering the fact that more than half of us are overweight. As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? If you struggle with your own battle of the bulge read on for five sure-fire ways to drop a few of those unwanted pounds, and more importantly learn how you can prevent packing them in the first place!

TIP #1: Burn it in the AM What is the first thing you do when you wake each morning? Hit the snooze button for an extra ten minutes of sleep? What if I told you that taking those ten minutes to strap on your sneakers and walk briskly around the block would result in weight loss? It has been proven that aerobic activity done on an empty stomach forces your body to recruit energy from storage. This energy is stored in the form of fat on various parts of your body. Starting tomorrow take ten minutes out of your morning to walk briskly around the block before breakfast. Do not sprint or try to walk as quickly as possible, simply walk at a pace that you could comfortably hold a conversation. This seemly small activity, when done consistently, will produce surprising weight loss results!

TIP #2 Forget Your Late Night Snack I know I am not the only one who enjoys eating a snack after dinner! Although comfort food seems to taste better right before bed, it is also more prone to stick with us when eaten late at night. It has been proven that not eating three hours before bed reduces fat storage throughout the night. If you go to bed at 10pm, finish eating for the day no later than 7pm. Once you have made this a habit you will be ecstatic over the long term weight loss!

TIP #3 Kiss that Frappuccino Goodbye What tastes better than a frothy, venti frappuccino smothered in whip cream and chocolate syrup? While blended coffee beverages have rapidly gained popularity with the masses, their caloric tallies have been all but ignored. Whether you are an avid Starbucker, or only wander in for an occasional treat, it is important to know the truth about what you are drinking. The average Venti sized frappuccino weighs in at 530 calories. This staggering number equals 2.5 bagels, or one third of the recommended daily calories for an average woman. Not only is this an extreme amount of calories to be consumed in a beverage but the calories come purely from sugar, which is easily stored as fat. Next time you are in line at the coffee shop and find yourself eyeing a sugary beverage, redirect your attention to the tea selection, or stick with an old fashion cup of coffee.

TIP #4 Fuel Your Fire Have you ever tended a campfire? You probably remember continuously adding sticks and branches to keep the fire from running out of fuel. Your body's metabolism is similar in its need for constant fuel. Eating a small meal every three hours is a great way to keep your metabolism high all day long. When your metabolism is high you burn more calories throughout the day and are less likely to store fat. Rather than eating 2 or 3 large meals a day, and allowing your 'fire' to go out, giving way to hunger pains, try eating a small meal every three hours and be amazed at your weight loss results.

TIP #5 Curb Your Carbs I'm sure sometime in the past year you have found yourself subjected to the testimony of a converted 'low-carb' enthusiast. While these people may look great it is definitely not the right diet for everyone. Extreme fatigue, crankiness and downright impracticality are what make this diet a tough cookie to swallow. Cutting one or two carb-filled items out of your daily diet can make a huge difference in meeting weight loss goals. While I wouldn't recommend throwing out your bread basket entirely, consciously cutting carb-filled items out of your daily food intake is a great idea. If you normally have a sandwich for lunch make it open-faced, thus cutting out half of the bread. If you enjoy eating pasta for dinner reduce your pasta portion and add extra vegetables. These minor changes to your daily diet will prove themselves priceless when you step onto the scale!

It is you against the bulge, and now that you are armed with these 5 tips for easy weight loss, I am confident that you are going to win! Keep in mind that consistency is the key. The more effort that you put into implementing these 5 tips into your daily lifestyle, the quicker the unwanted pounds will disappear!

 

Diana Keuilian, author, ACE certified Personal Trainer, and co-founder of HitechPersonalFitness.com offers online personal training and nutrition programs that fit your budget and schedule. Whether your goal is to lose weight, firm and tone, or to build muscle, HitechPersonalFitness.com will build a custom designed program just for you. Visit: http://www.hitechpersonalfitness.com/ and begin meeting your fitness goals today!

Ten Exercise Tips for Weight Loss

If you're trying to lose weight, starting an exercise plan can help accelerate the weight you lose, and the rate you lose it at. Exercising smartly is the first step, so here are a few brief tips to get you started:

1. When you decide it's time to start working out, start slowly and realize it will take some time to see results. Don't get discouraged if you don't achieve your fitness goals after the first week... many people make this mistake and end up abandoning their plans because of it. They feel that if they really push their bodies they can lose more weight in a couple of work outs, and your body simply doesn't work that way. If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.

 

It's perfectly normal for a dieter to reach a plateau. The trick is to use it as an opportunity to double up your efforts and get really clear on your strategy to carry you through to the finish line. Below you'll find suggestions that can help you recommit to your program and re-ignite the weight-loss process when you feel challenged.

2. Check your weight before you start the new exercise routine and then try to limit yourself to checking only weekly. If you keep checking for changes frequently, you'll be disappointed to not see radical changes immediately. It might be one or two weeks before you notice any change. One thing you also need to be aware of: If you start exercising and working out as a way to lose weight, you could find yourself initially disappointed. Because when you work out, you start building muscle. And muscle weighs more than fat. So many people will start losing fat while they're building muscle, and not notice any change on the actual weight scale. So instead of worrying about what the scale says, try taking your measurements before starting your weight loss exercise program, and notice how your cloths fit. Then each week, take your measurements again, and try on the exact same cloths to see how they're now fitting. Usually you'll notice you're losing inches, and your clothes are fitting better - even if the scale says you haven't lost any weight.

3. When you do notice changes, reward yourself. No, not goodies like chocolates or sweets. Reward yourself with a movie, a day off, or fun shopping spree. Rewards can keep you going. It is a good idea to save on the money that you wanted to spend on ice creams and chocolates and then treat your self to something more substantial.

4. You can, and should, take a day off from exercise every week. Make it part of the exercise routine. Your body needs a day off from heavy activity, exercise and workouts, so be sure to schedule it in as part of your actual routine, to make sure you're taking care of it properly.

5. Exercise out doors as much as possible. There are two advantages of exercising outside: First, it gives your body a chance to get much needed fresh air and sunshine. The sun also gives you a healthy does of Vitamin D. Secondly, Being outside, seeing everything going on around you, being around other people, smelling and hearing the world... all of these assaults to your senses help perk up your mood, keep you happy, and keep you motivated to continue with your exercise and weight loss plans.

6. Try collecting information about exercise and fitness in general, or researching different types of exercises. There are a lot of ways you can work out at home, and extensive research has been done on exercise in general. Plenty of this information is easily available. Try browsing the net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off the desired number of calories. It can also help you get ideas for new types of exercise, so you're not easily getting bored with the same old routines.

7. Try to get somebody to exercise along with you. It should be somebody committed to do this with you, otherwise they could accidently cause your own interest to dwindle. Getting a committed person to exercise with you helps keep you going. There may be days when you feel just too lazy to crawl out of bed in the mornings. On such days, the knowledge that some body is waiting for you is enough to slide out of bed. Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to the other person as well. This is a fine way of getting motivated your self, and losing weight faster.

8. Listen to your body, and stop when it's had enough. If you push it too far, you could end up hurting yourself. When you have worked out long enough, your body will start giving you signals. Heed those signals. This is particularly true in the initial stages of getting started with your exercise routine. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough. Hint: Pain is a message from your body that it needs to stop *now*.

9. Increase the amount of time you exercise gradually - not in sudden steps. Trying to do too much, too soon can cause you to hurt yourself severely. And not being able to meet your own expectations for the amount of time your exercise, the amount of weight you lift during work outs, or the number of miles you can run for instance, will only make you discouraged, and more likely to quit the exercise routine before it's had a chance to be of any benefit.

10. Stick to your exercise and work out routines. For some people this is easier said than done. Most of us have such hectic schedules that it is quite difficult to fit in time for exercise. But your body... everyone's body... NEEDS proper exercise and fitness. So just make up your mind to do it. Then do it.

Select an exercise pattern to suit your life style. All of us have different life styles and professions so there is no sense in trying to follow the book strictly. Try and follow an exercise routine that is suitable for you. Exercise is important but sticking with it for the long haul is what helps you lose - and keep off - the added weight and fat. And by choosing exercises that fit your personal likes, dislikes and life style - you'll be more likely to stick with it and see the real, lasting results you want.

 

Kathy Burns-Millyard. This article is provided courtesy of http://www.diet-pill-directory.com - You may freely reprint this article on your website or in your newsletter provided this courtesy notice, the author name, and the URL remain intact.

 

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