Say "Goodbye" to the Dreaded Weight Loss Plateau

Written by Kim Beardsmore

(c) Kim Beardsmore

Dieters dreadrepparttar 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 knowrepparttar 131416 frustration of seeing no progress could easily lead you to gain back what you've lost. So how do you break throughrepparttar 131417 plateau?

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 torepparttar 131418 finish line. Below you'll find suggestions that can help you recommit to your program and re-igniterepparttar 131419 weight-loss process when you feel challenged.

1. Get clear on your ultimate weight-loss goal. Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. 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 torepparttar 131420 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 inrepparttar 131421 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 discoverrepparttar 131422 hidden carbs that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau.

Survival Guide For Holiday Parties

Written by Kim Beardsmore

Word count: 266

If you have been watching your weight all year, you certainly won't want to add backrepparttar pounds duringrepparttar 131414 holiday season! By making a commitment to yourself and your health, with these tips it will be possible to enjoyrepparttar 131415 holiday celebrations without adding extra pounds.

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

2.Before attending a party, have a small high quality, nutritionally balanced meal. That way you will be less likely to be hungry and fill up on snack foods served with drinks.

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.

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