After a significant amount of weight loss people often find themselves plateauing - that is when they level off at a certain weight and find it difficult to lose anymore weight past this point despite a consistent and sustained effort. This can be extremely frustrating and present a real barrier to further weight loss, self-improvement and motivation.
But don’t give up! There are several things that can be done to get over that hump.
We tend to plateau because our bodies adjust to the exercise we are doing over time (including our metabolism). So we need to kick start our bodies out of complacency once again. The key is changing things up once more.
Take a look at your past/current exercise routine. It suited your body’s need at one point in time, but now that you’ve worked hard to improve your body, its also time to improve your exercise routine to match your current needs. So lets give it an overhaul.
Here are a few recommendations that might help beat your plateau:
1. Change up your cardio method. If you’ve been running on the treadmill for the last three months switch to swimming instead. Or perhaps the rowing machine if you’re not comfortable in the water. Both are excellent forms of cardio, and they will work some different muscle groups than before. If you enjoy the elliptical machine don’t forget to use the reverse function as well, it will work your muscles in a different way, like running backwards. Its a fun challenge for your body.
2. Don’t get complacent. Up the intensity of your cardio. After spending the last six weeks at level 3-4 on the elliptical or treadmill, maybe you should pick it up a few more levels to challenge yourself at level 6. Push yourself out of your comfort zone and get your heart rate up. Remember you’re fitter now so you have to work harder to keep up the burn.
3. Take your exercise outside. If you love spinning but only take classes at the gym, why not tune up your bicycle and hit the trails at your local park. Toronto (among other cities) has some great recreation trails for bikes and rollerblades. It can be a whole new experience outside in the fresh air. You’ll discover its hard work on a live course with hills and live obstacles. And the vitamin D is always a bonus (but don’t forget your sunscreen)!
4. Join a sports team. Becoming a member of a social sport team will help keep you accountable for your workouts and make working out more fun, making it less likely you’ll skip it. Check your city parks and recreation department for spring/summer registration for sports like soccer, volleyball, ultimate frisbee, flag football, etc. Martial arts clubs are also an excellent choice.
5. Try pilates or yoga for some intense core work. Or sign up for a new fitness class entirely. Something you always wanted to try but haven’t gotten around to yet. Beating the plateau is the perfect time for a new practice. If you can’t commit to a regular class, a DVD you can play conveniently at home might fit your lifestyle better.
6. Pump some iron. Don’t ignore resistance work. More muscle mass will increase your metabolism and burn more body fat which will help meet fitness goals (muscles burn more calories at rest then fat does). Switch up your resistance routine so you work different muscle groups across your entire body. Tired of free weights? Can’t always get to the gym as often as you’d like? Try resistance bands or medicine balls instead. They’re mobile and great for use at home or in the park.
7. Watch what you drink. There are many ways to rev up your metabolism or cut excess calories from our diet. Try green tea and drink more water, while consuming less sugary drinks and high fat specialty coffees. If you consume alcoholic beverages be sure you’re aware of how many calories are in each drink, as they tend to surprise people and wreak havoc on diets. Beverages are a huge source of ‘accidental’ caloric intake. Many people find it easier to cut calories and fat out of their beverages than their food, and that might be the change you need.
8. Try new recipes. Make it a mission each week to try a new healthy recipe with a grocery item you’ve never cooked before. Been wondering about Quinoa? Bok choy? Kale? Google a recipe and try it out. You just might discover a new weight loss weapon that is delicious and nutritious that your family will love.
*** Remember, if you don’t make any changes, things will stay the same ***
Are you happy where you are? If not, shake it up by trying some of these tips. Good luck!!
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