Getting Past a Plateau

A plateau is one of the most common - and frustrating - stages of a diet.  research shows that weight loss often levels off around the six month mark, when dieters have generally dropped some pounds and revert to old eating habits.  While diving into that ice cream, they forgot they actually need fewer calories to maintain their new, lighter weight.  Workouts can be less effective at this point, too, because your body becomes more efficient doing the same ol' strength- and - cardio routine.  As a result, you're not burning as many calories as you use too.  Here are three tips for getting that number on the scale moving downward again.

Mix it Up - Tack on 10 minutes or add a few hills to your normal run a few times per week to work out harder or longer then you normally do.  Or switch types of exercises altogether - try a spinning class, for example, instead of walking.  

Keep a Log - After a period of steady weight loss, you may fall into a  new comfort zone and go back to over nibbling.  Record everything you eat and drink for a week to help you identify those little slip-ups that may sabotage your weight loss.

Try a one-week challenge - Do one of the following for a week:  Eat a salad for dinner five out of seven days, eat only home-prepared dishes for all meals, or stick to only zero-calorie drinks.

The above was from an article in the July/August 2008 of Health magazine.  I love the tips and want to add a few comments.

Using ten minute trainer is a great tool to add a bonus workout on the end of your normal workout.  Did you just complete an hour of resistance work, then add in the TMT cardio or yoga to give you can extra kick!

I always mix up my programs, one month I will do P90X, the next it will be Turbo Jam, the next it may be slim series!  I think with Beachbody and all their awesome videos, each one being so different and fun, I never get bored.  I think keeping a library available of different workouts to do is a great way to mix it up and add variety!  Changing your rotation every 30 days also keeps you from getting bored and helps you stick with your program.

As for keeping a log, there are tons of programs available on the net.  Try Fitday, or Calorie_Count.  These are just 2 of many options to help you keep track of what you are eating!  I love going in say every 3 months and tracking an entire week's worth of meals.  It helps to remind me if my portions are getting to large or if I am snacking a little too much!  We ll need reminders.  Why wait until month 6 when the article says we hit our plateau!  Check it before that to keep yourself on track!