Losing weight is difficult. It has been shown that the lighter you are, the harder it is to lose weight and keep the pounds you lost from coming back.
This is why so many people have such a hard time losing those last 5-10 pounds that they need to drop to reach their goal.
In this article, we will talk about 6 tips that you can use to break through your weight loss plateau and finally slim down to the weight you always wanted to be at.
1) Stress Management
Stress is a main contributor to obesity and weight gain. Proper stress management will go a long way in helping you regulate your weight and fitness levels. When you put your body under stress, it reacts by releasing a hormone called cortisol.
The reaction creates hormone imbalances in our bodies and disrupts many of our body’s natural processes.
While you should expect to eliminate all of the stresses in your life, there are ways to reduce your stress levels and limit the impact it has on your body. Many causes of stress that you have control over like caffeine consumption, poor diet and over training can be eliminated to help take away a lot of stress that they have on you.
2) Increase Your Weights
If you are not lifting weights, you should be. Your body burns more calories rebuilding and growing muscle than it does with cardio alone.
The best workout plans for losing weight incorporates both cardio and weightlifting workouts. If you are lifting weights, focus on increasing the weights to build up your strength.
By increasing the weight that you are lifting, you will be able to force your body to burn calories rebuilding your muscles which will extend as much as 48 hours. It is very common to see people finally break through their weight loss wall that they have been stuck at once they finally start increasing the amount they are lifting.
3) Create Muscle Confusion
Over time, your body will adapt and optimize itself to do even the most challenging workouts more efficiently. This means you won’t burn as many calories doing the same workout as you did when you first started doing it. To avoid this, you should change up your workouts regularly.
Switch up your routines weekly or monthly, try different classes or new find activities to try.
Switching up your workouts will not only help you increase the amount of calories you burn, it will also give you new challenges and give you motivation to work harder.
4) Increase Your Protein Intake
There is more to dieting than simply counting calories. Along with tracking your calories consumed, you should also ensure that you are eating enough protein from your diet. This is especially important if you are working out.
Protein helps to rebuild your muscles after you work out during the recovery phase.
If you are not getting enough protein, your body will not be able to rebuild your muscles and you can actually become weaker. Without an adequate amount of protein, some of the weight you will be losing will be muscle mass, resulting in the “skinny-fat” appearance. You should be consuming roughly 0.5 to 0.7 grams of protein per pound of body fat per day.
For example – If you weigh 150 lbs:
150 lbs. x .5 = 75
150 lbs. x .7 = 105
You should consume between 75g to 105g of protein every day
Despite what you may have heard, not all fats are bad. In fact, fats are necessary to maintain a healthy diet and body. Every well rounded diet will have an ample supply of health fats incorporated in it.
Fats that come from plants are always good to eat. Some examples include nuts and coconut oil. You can also find healthy fats through fish, olive oil and avocados.
6) Workout With A Trainer
A trainer is a great resource to turn to in order to ensure that you are working out efficiently and safely. A qualified trainer will be able to work with you to help you make the necessary changes to help you reach your weight loss goals. A good trainer will optimize your workouts, they will push you to work harder and help you get in the best shape of your life.
Many times, a trainer is all that is needed to help a lot of people get over the hump with their weight loss goals.
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