Home
>
Weight Loss
>
How to Break a Weight Loss Plateau

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

last minute cleaning help Arlington Heights ..

In The News:

NASA's twin ESCAPADE spacecraft launched aboard Blue Origin's New Glenn rocket Thursday afternoon from Cape Canaveral, beginning their journey to Mars with arrival expected in 2027.

Learn how to set email reminders on iPhone and Android so you never forget to reply again. Simple built-in features help you stay organized and on top of messages.

Discover how Apple's passkeys revolutionize Mac security by replacing vulnerable passwords with biometric authentication and encryption for ultimate protection.

New survey reveals 78% of parents fear AI scams targeting their kids, yet nearly half haven't discussed these threats. Learn why this dangerous gap exists.

Chrome now autofills passport and driver's license info automatically. Google's latest browser update adds official document support with encryption and user control.

Scammers impersonate Department of Veterans Affairs employees claiming veterans owe money, but real VA communications only direct to VA.gov or official channels.

The AltoVolo Sigma hybrid-electric aircraft flies 500 miles at 220 mph while operating 80% quieter than helicopters, featuring safety systems and compact design.

Google search scam alert: fake customer service numbers can give scammers remote control of your phone. Learn how to spot these traps and protect yourself.

Electric vehicles overtake gas cars in total CO2 savings after just two years of driving, with emissions benefits growing over time as power grids get cleaner.

Louvre Museum reportedly used "Louvre" as password for surveillance system during $100M jewel heist. Learn how weak passwords put even famous institutions at risk.

Bipartisan AI jobs bill from Sens. Hawley and Warner would require companies to report AI-related layoffs and hiring to Department of Labor quarterly.

Joe A. from Shelton, Connecticut, lost $228,000 to a ZAP Solutions cryptocurrency investment scam after his divorce, highlighting rising online fraud.

AI-powered autonomous trucks from Waabi and Volvo target U.S. freight driver shortage with Level 4 self-driving technology and NVIDIA computing platform integration.

Survive flight disruptions with expert travel tips: Book early morning flights, download airline apps and know your refund rights during service cuts.

Apple's iOS 26.1 update delivers major security fixes, performance boosts and enhanced privacy controls for your iPhone. Discover why updating now protects your data.

Russian hackers use fake CAPTCHA tests to spread dangerous malware targeting governments and journalists. Learn how to protect yourself from these deceptive attacks.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Miami-Dade debuts America's first autonomous police SUV with AI cameras, drone deployment and real-time crime detection in groundbreaking law enforcement pilot.

Bank impostor scams cost Americans $2.9 billion as criminals use AI voices and caller ID spoofing to steal life savings. Learn nine essential fraud protection tips.

Foreign-owned apps secretly harvest personal data from seniors, making them prime targets for scams. Learn how to protect your privacy and stop data brokers today.

Sens. Josh Hawley and Richard Blumenthal introduce bipartisan GUARD Act to protect minors from AI chatbots through mandatory age verification and disclosure requirements.

Ghost-tapping scammers exploit wireless technology to drain accounts through small transactions, but RFID-blocking wallets and transaction alerts can protect you.

French pilot project demonstrates wireless charging roads that can deliver over 300 kilowatts of power to EVs while driving, potentially eliminating range anxiety.

YouTube's Ghost Network spreads information-stealing malware through thousands of fake videos offering cracked software, using compromised accounts and fake engagement.

Protect your privacy by disabling your smart TV microphone. Most TVs have hidden mics that listen even when voice commands are off. Learn quick steps to stop unwanted audio capture.