In my last post I shared that I had gained a few pounds and unfortunately, I'm still holding on to them. Thankfully, I haven't gained more.
It's very frustrating to be hanging out here in this place, stuck! I keep reminding myself of how far I've come to keep from giving up. I don't want to go back to where I was before.
So, I thought I would share some research I've done on how to break through a plateau with you all. I plan to incorporate these steps into my routine to hopefully perk things up.
- Adjust your calorie intake: You need to revise you calorie goal about every 10 pounds. You metabolism may drop as you lose weight as your body will require fewer calories. MyFitnessPal is a good tool to use to help you with your weight loss goals.
- Quality: It's not just about calories in and calories out. Processed foods just won’t do anymore. Stick to quality whole foods like vegetables, beans, high-fiber fruits and lean proteins.
- Change up your routine: If you've been doing to same exercise routine for the past several months, it’s time to change it up. Muscles will get familiar with the same workout, making the same old routine less effective. To see a change, try getting outside of your comfort zone. Do something different with a little more intensity.
- Watch the extras: An extra bite here, a little nibble there. Those calories count and will add up.
- Sleep: A full night’s sleep is important to losing weight because it resets your hormones. Even just a small amount of sleep deprivation can lead to increased cortisol, a stress hormone. Elevation in cortisol levels can lead to fat accumulation around your midsection.
- Stay hydrated: Even if you are mildly dehydrated your body will often crave food. Aim to drink 80-100 fluid ounces (2.35 liters) of water per day plus additional fluids lost during activity.
- Add protein: Protein burns more calories during digestion because it has the highest thermic effect of food. Protein contains amino acid and leucine, which studies have identified as a effective agent for burning body fat.
Hopefully adding these things to my routine will spice things up and get the scales moving again. I will let you know how it goes.
As always, feel free to share your tips, struggles or success in the comments!
Till next time, God bless! :)