How to Beat a Plateau

neelia
neelia Posts: 750 Member
edited September 23 in Motivation and Support
My boss has been going to a local weight loss clinic for almost a year now and has dropped a significant amount of weight. She is very aware of her diet and makes a regular effort to exercise. So when I reached a plateau that I still haven't defeated, she gave me these tips that were given to her. I figured I'd share. =)

1. Am I making good food choices?
Do not eat the same thing every day. Variety is important.

2. Am I eating every four hours?
Grazing instead of 3 meals daily may level insulin in your body.

3. Am I getting the right amount of calories per meal?
Divide your calories between the meals you will eat for the day instead of loading up at one meal in particular.

4. Am I getting the right nutrient ratios per meal?
Eat your green vegetables and fruit exchanges throughout the day instead of at one meal exclusively.

5. Am I doing an exercise regimen 3 to 4 times per week?
Any exercise at all will help to keep your metabolism revved up. Get moving.

6. Am I changing my workout regularly?
Alternate between cardio, strength, weight, walking, swimming, Pilates, etc...

7. Are there sources of sugar hiding in my diet?
Read labels! Sugar hides everywhere, even in vitamins.

8. Am I cheating on my diet?
What was that little TASTE you just put into your mouth?

9. Am I eating the minimum of protein calories per day of 400?
Don't overeat but be sure to get the minimum amount of calories per day to insure energy, stamina and health.

10. Am I getting enough/too much salt in my diet?
Are you retaining water (too much salt), have leg cramps (too little salt), etc?

11. Am I allergic to a food group?
Watch for signs of allergies (bloating, cramping, diarrhea)

12. Am I taking in too much caffeine?
Limit caffeine intake to 1 to 2 portions per day if possible.

13.Am I taking in alcohol?
Alcohol will increase your insulin response therefore it is not on the diet.

14. Am I smoking?
Smoking may inhibit your weight loss.

15. Am I on medications other than prescribed for weight loss that may be holding me back?
Check with your doctor.

16. Am I taking hormones?
Hormones may slow down weight loss and stimulate the production of insulin.

17. Am I watching my portions or "eyeballing" it?
Weigh your food until you really understand what a portion is...NO GUESSING.

18. Am I drinking enough water?
HYDRATE, HYDRATE, HYDRATE!!!

19. Am I avoiding late night snacking?
Limit your snack intake, especially sweet treats. Do not eat after dinner and never before you go to bed.



****DISCLAIMER****
I am not a health professional, nor do I claim to be. The tips listed above were taken directly from an information packet provided by a local weight loss clinic to its clients who are also given B6 and B12 supplements. These tips may not work for everyone.

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