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| Weight Loss Information from experts |
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How to Break a Weight Loss Plateau
Healthy eating has become part of your life, but you're still 10 or less pounds short of your goal weight. Don't worry. This happens to most people. It may be that your body likes the weight you are at and does not want to give up anymore fat. Every "body" has a set point. You can change this if you really are adamant about reaching your original goal weight. Here are lists of things to change that will jumpstart your weight loss again: 1. Make changes to your weight training routine. If you have been doing a full body workout you should switch to a split routine. Do your upper body one day and your lower body on your next weight training day or work your muscles in groups (ex: Day 1 - Legs / Day 2 - Chest & Triceps / Day 3 - Back, Shoulders & Biceps) 2. Change the type of exercises you are doing for each body part. For instance, if you have been doing the Seated Chest Press and Pec Deck for your chest, switch to a Flat Bench Press and Dumbbell Flyes. You will actually see better results if you use free weights instead of machines. 3. Change the type of cardio you are doing. Your body gets used to the same routine after about 4 weeks. If you have been doing the treadmill for your cardio workout for more than 4 weeks, switch to the stationary bike, the elliptical or the stair stepper. 4. Make some dietary changes. For a short while (6 weeks or less) you can remove the starchy carbohydrates from your last 2 meals. Replace the starch with vegetables. Never remove all the carbohydrates from your diet. 5. Zig Zag your caloric intake. Eat low (1400) calories for 3 days in a row, and then have one higher calorie day. Increase your calories by 25% for your high calorie day. (1750 calories). 6. Make sure you are eating ONLY whole-grain, unprocessed carbohydrates. White flour and processed carbohydrates such as bread can cause an insulin spike, which in turn promotes fat storage. Eat foods low on the Glycemic Index to help avoid insulin spikes. http://www.aim4nutrition.com/glycemicindex.com 7. If you eat dairy, make sure it is fat free. Since dairy is processed, is it best to keep it to a minimum, especially cheese. There is also evidence that the protein in dairy products may leach calcium from your bones. The best sources of calcium are plant sources such as green, leafy vegetables and soy products like tofu and soy milk. 8. If you've reached a plateau, maybe it's time to try something totally different. Instead of your regular cardio plan, sign up for a martial arts class or a boxing class. They will not only get your heart pumping but also help to make you mentally disciplined. Try martial arts or boxing classes as your only form of cardio 1 or 2 days a week. Continue with weight training at least 3 days per week. For your "Off Days", take a nice long leisurely walk. Making just a few of these changes can help you break that dreaded plateau and re-start your fat loss. Aimee Deak is a certified personal trainer, nutrition analyst and author of the book, "Every Body Loses", an easy-to follow, step-by-step guide to fat loss. You can find more information about fat loss and exercise on her website http://www.aim4nutrition.com
MORE RESOURCES: ‘90 Day Fiance’ star reveals the key to 85-pound weight loss — and what cut out her booze cravings completely New York Post From diet to drugs: what really works for long-term weight loss The Conversation Health and Wellness Influencer Sparks Backlash After Revealing She Used Weight Loss Medication People.com How Ozempic Is Shaping Weddings The New York Times Pfizer shifts to cost-cutting, new drug research after weight-loss bet fizzles Crain's New York Business 6 Easy Meal Prep Ideas for Weight Loss You’ll Actually Crave womansworld.com Big change to weight loss industry KXLY.com What Nearly Brainless Rodents Know About Weight Loss and Hunger The New York Times Hims & Hers stock price soars after partnership with Novo Nordisk to offer weight-loss drug Wegovy Fast Company Atlanta med weight loss firm to operate in Tampa, add 100 jobs Business Observer How to Eat Eggs for Weight Loss, According to Doctors womansworld.com Are you taking Ozempic, Wegovy, or other GLP-1 drugs for weight loss? Here’s what to know about the costs. The Boston Globe AG Yost Warns Med Spas: Stop Misleading Consumers About Weight-Loss Drugs Ohio Attorney General (.gov) Prescription Weight Loss Pills Are Coming Fitt Insider FDA officials warn of fake weight loss drugs and ban compounded versions of popular medications UCHealth GIP receptor shows surprising dual action: Both activation and blockade support weight loss Medical Xpress Eli Lilly sues companies selling alternative versions of its weight loss drug : Shots - Health News NPR Tips on overcoming a weight loss plateau WPSD Local 6 Best Probiotics For Weight Loss: Top Rated Probiotic GlobeNewswire Newsweek Names UVA Health University Medical Center Among Nation’s Best Weight-Loss Centers UVA Health Newsroom A Highly Popular Weight Loss Drug Has Been Recalled in 3 States The Healthy @Reader's Digest Association between plausible genetic factors and weight loss from GLP1-RA and bariatric surgery Nature Wegovy is now just a click away: What you should know about this popular weight loss drug and the red fla Times of India Buccaneers’ 400-pound rookie surprises with significant weight loss Sports Illustrated Kareena didn’t focus on weight loss, only waist size reduction: 6 yoga asanas for a smaller waist natural Times of India Ram Kapoor shares pics of his toned body amid drastic weight loss transformation; writes, “Sorry for part Times of India Daily Pill May Work as Well as Ozempic for Weight Loss and Blood Sugar The New York Times What to Know About Eli Lilly’s Daily Pill for Weight Loss The New York Times White House blasts commentator with ‘pea-sized brain’ for suggesting Trump’s weight loss is due to poor health The Independent White House spox unloads on CNN guest for saying 'lots of suspicion' over Trump's weight loss Fox News Ozempic, Wegovy took my vision, says grandma of 11 and NJ man — as more users report ‘devastating’ side effect New York Post “She couldn’t walk up stairs”: Simran Poonia’s 60 kg weight loss journey will inspire you Times of India No, Oprah Isn’t Selling Or Endorsing Weight Loss Gummies Kelly Clarkson Gummy (9rPHQiawjD) folha do es Opinion: New weight-loss drugs are not miracle workers Your Observer Lilly's oral GLP-1, orforglipron, demonstrated statistically significant efficacy results and a safety profile consistent with injectable GLP-1 medicines in successful Phase 3 trial Eli Lilly and Company How a New Weight-Loss Pill Could Transform Health Time Magazine Revolutionizing obesity treatment: Could mitochondria hold the key to unlocking fat-specific weight loss? Endpoints News Everything You Need To Know About Wellness TikToker Janelle Rohner’s Weight Loss Controversy BuzzFeed |
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