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?

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.

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 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.

(c) Kim Beardsmore

Kim is a successful weight loss coach who will cut through the diet-hype and help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you will love! You can receive a free consultation. Visit today: http://tinyurl.com/6fajk Are you interested in earning money from home? We can help you grow a profitable home business: http://tinyurl.com/48cdy

---

Ultimate Weight Loss: Fight Fat and Win

As if you needed another reason to hit the snooze... Read More

Diet Tips for Weight Loss: Free Diet Tips Which You Cant Afford to Miss! (Part 2)

Obesity is a disease that is not caused by a... Read More

Mediterranean Diet - Wonderful & Lousy Reasons for Losing Weight

Lousy Reasons to Lose Weight"I want to be a size... Read More

Diet Pills And Supplements

Losing weight is a struggle that many of us face... Read More

Holiday Eating: Party Hearty Without Putting on the Pounds!

The holidays are definitely a special time of year. These... Read More

Does Lipoxinol Really Work?

Lipoxinol Weight Loss Review: Does Lipoxinol Live Up To All... Read More

Malnutrition Causes Obesity

Axiom Number One - Nourish your body.Probably the most important... Read More

The South Beach Diet

Among the most popular forms of dieting is the South... Read More

Daily Weight Loss Motivation

When you are faced with the daily challenge of trying... Read More

Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

Every weight loss surgery patient I've met said they at... Read More

Gastric Bypass Surgery ? How Fast Will I Lose The Weight?

The gastric bypass procedure isn't for everyone, but those who've... Read More

Mastering the Motivation to Stay Fit

Have you ever just felt like you were doing everything... Read More

The Secrets of Online Weight Loss Pills

I know a lot of people out there would like... Read More

Weight Management Secrets That My Mother Never Told Me

There have been endless numbers of fad diets over the... Read More

Good Night, Sleep Tight!

One of the most important things you can do for... Read More

Weight Loss, Exercise, and New Years Resolutions ? Why They Dont Work?

We have all set them, and we will revisit them... Read More

Preventing Overweight and Obesity ? Are You Responsible Enough?

Obesity is now assuming epidemic proportions. Worldwide there are over... Read More

Are Fruits Making You FAT?

I want to make this perfectly clear, fruits are healthy... Read More

No Low Carb Diet Progress? Sleep In To Get Thin!

If your low carb diet is going nowhere, maybe its... Read More

How To Get Rid Of Your Belly Fat Or Pooch

The best way you can get rid of your pop... Read More

Diet Scams : How to Avoid Getting Ripped Off

Have you ever received those tempting ads that seem to... Read More

How To Get Past a Weight Loss Plateau

Everyone who has ever been on a diet has hit... Read More

3 Simple Changes In How You Eat That Will Make Dramatic Results In Your Ability To Burn Fat:

1. Increase your water intake to at least 1 gallon... Read More

Five Healthy Weight Loss Tips Revealed

Are you tired of getting the same old advice when... Read More

Is Zone Diet a Fad?

Is Zone Diet a Fad?How do you recognize a fad... Read More

What Diet Plan Is Best For Losing Weight?

The answer to the title of this article is "none."... Read More

Finally, Natural Weight Loss Availalble, Judge Lifts Ban on Ephedra

April 14, 2005 federal judge Tena Campbell of the federal... Read More

Determine Your Stage and Plot Your Weight Loss Course

We all know that losing weight and improving your overall... Read More

How To Indulge and Win The Battle of The Bulge During The Holidays: Get Yourself a Buddy

If you are trying to lose weight, the holidays literally... Read More

Bodybuilding Weightloss Exercise Tips and Strategies

Welcome to bodybuilding weightloss exercise tips!This is the engine room... Read More

Putting it Off Until Im Thinner

I can't do that Until I Lose This Weight! If... Read More

Say Goodbye to the Dreaded Weight Loss Plateau

Dieters dread the plateau. You're on a roll, losing weight... Read More

Dieting Torture By Another Name, It Doesnt Need To Be That Way

I have tried many "diets" here in the USA and... Read More