January 28th, 2020
Frustrated with a weight loss plateau? You’re not alone. This happens time and time again to many of our clients. Even if you are maintaining a healthy diet and exercise regiment, there are several reasons your metabolism could be coming to a screeching halt. Fortunately, there are ways to fine-tune what you are doing to see weight loss results again!
It’s a good thing and a bad thing, but your body can store a ton of carbohydrates (up to 500 grams!). When you eat more carbs than your body needs, it stores the leftovers (known as glycogen). For every gram of glycogen, you stockpile, you also store three or four grams of water.
Keep in mind, that even though this is not body fat, it still shows up as additional weight on the scale. Shed the excess carbs by reducing refined, dense carbs such as white bread, pasta, and baked goods, and instead opt for good carbs such as fresh fruits and vegetables, popcorn, quinoa, and whole-wheat couscous.
Want a reason to eat more fiber? Research shows that for every gram of fiber you eat, you will eliminate seven calories. So, if we do the math, eating 30 grams of fiber every day will cancel out 210 calories – savings that could lead to a twenty-pound weight loss in a year!
To get past that plateau, our personal trainers suggest you incorporate more fiber immediately with fiber-rich foods such as avocado, raspberries, artichokes, lentils, split peas, oatmeal, popcorn and more.
It’s a simple formula. The more salt you consume, the more water you retain. Two cups of water weigh one pound, so by eliminating the extra fluid, you’ll easily lower that number on the scale. To reduce sodium intake, skip the saltshaker and avoid over-processed foods.
When it comes to losing weight, water is essential. Not only does it flush out excess sodium, but it also helps you feel fuller longer. A recent study showed that adults who drank two cups of water before a meal shed 40 percent more weight over 12 weeks while following a reduced-calorie diet. The study also showed that people who drank the two cups of water before the meal also consumed 75 to 90 fewer calories!
Even if you already have a solid workout plan, it doesn’t hurt to add some extra movement into your day. Get up in between work calls. Take your dog on a longer walk. Or simply stand up while folding laundry or do the dishes. Just standing on your feet burns an extra 30 to 40 calories per hour! All the little things add up to you breaking through the plateau.
This is key. Eat slowly, and when you feel full, put the fork down (immediately). Too many of us grab what’s fast and scarf our food down in minutes. In one study, those instructed to eat slower and drink water during their meal ate four times fewer calories per minute! At mealtime, take smaller bites, chew well and savor your food. This not only makes eating a more enjoyable experience but can help you achieve your diet goals.
Our trainers understand how frustrating it can be to hit a plateau. We’ll do our part to help you add just a bit more to your training as part of your lifestyle transformation.
Want more tips on diet, exercise and living a healthy lifestyle? Our South Tampa Wellness Studio can help you hit your weight loss goals! At Driven Fit + Sponaugle, we offer private and semi-private personal training sessions, fitness classes and nutritional diet reviews. To learn more, call or text us at (813) 440-3016.