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Weight Loss Information from experts |
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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
MORE RESOURCES: Hundreds of weight-loss jab users report pancreas problems. Here’s how to protect yours The Telegraph In this state, obesity is a major problem. But a new GLP-1 benefit is failing to catch on. USA Today Hy-Vee pharmacy to sell weight-loss drugs Ozempic, Wegovy at about 50% off - The Des Moines Register Hy-Vee pharmacy to sell weight-loss drugs Ozempic, Wegovy at about 50% off The Des Moines Register Nutritionist shares ‘magic drink’ recipe to melt belly fat faster and boost metabolism naturally | Health Hindustan Times ‘Remember the Titans’ and ‘My Name Is Earl’ Star Ethan Suplee Shows Off Dramatic 250-Lb. Weight Loss People.com Alia Bhatt lost weight with Intermittent Fasting; US doctor shares if the method is safe and how to do i The Times of India 'Curious Conversations' podcast: Webster Santos talks about drug discovery and weight loss Virginia Tech News Weight-loss drug complaints to pharmacy regulator hit 150 in a month The Pharmaceutical Journal Ozempic and similar weight loss drugs may impact medical imaging results Radiology Business Jelly Roll Splurging on ‘the Finer Things in Life’ Amid Weight Loss: ‘Pray For My Bank Account’ yahoo.com Study: Human Coaches Paired with AI Programs Promote Greater Weight Loss DBusiness Magazine Exclusive: Bill Gates, PAHO consider ways to bring weight-loss drugs to lower-income countries Reuters New GLP-1 Pill, Orforglipron, May Lead to 20% Weight Loss for People Muscle & Fitness New research looks at potential of GLP-1 drugs and addiction Good Morning America Weight loss medicines like Ozempic could treat alcohol and drug addiction, new research suggests The Times of India GLP-1s Support Weight Loss, Symptom Relief in Psoriasis, Hidradenitis Suppurativa The American Journal of Managed Care® (AJMC®) Melissa McCarthy Puts Dramatic Weight Loss On Display After Allegedly Losing Another 20lbs yahoo.com Prediabetes can be reversed: Study reveals how fat distribution, not dramatic weight-loss holds the key to The Economic Times Maintaining Incremental Weight Loss and Diets: David Rometo, MD The American Journal of Managed Care® (AJMC®) Insurers adapt to climate change and GLP-1s lombardodier.com Oral GLP-1 drug promotes substantial weight loss in trial Cornell Chronicle Costco to Sell Popular Weight-Loss Drugs Ozempic and Wegovy The New York Times Video Illegal counterfeit weight loss drugs on the rise, as authorities struggle to keep up ABC News - Breaking News, Latest News and Videos Rhode Island considers ending Medicaid coverage of GLP-1 drugs for weight loss Rhode Island Current Diane Keaton’s Close Friend Details Dramatic Weight Loss Before Death: ‘She Was Very Thin’ Us Weekly Weight Management & Obesity Program (Adult) University of Michigan Health Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center TRICARE Coverage of Weight Loss Medications: What To Know TRICARE Newsroom (.mil) Life after GLP-1s: How to sustain weight loss KevinMD.com FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) What to know about the world of counterfeit weight loss drugs sold online Good Morning America Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) Weight Management Clinic (Pediatric) University of Michigan Health 9 Paths Beyond Ozempic: Pills, Programs and Policy Woman's World Woman reveals ‘terrible side-effect' she ‘never saw coming’ after taking popular weight loss drug UNILAD Jonah Hill continues flaunting major weight loss on movie set after shocking fans with new look Page Six Jeremy Clarkson's health struggles from 'urgent' hospital treatment to weight loss drugs Yahoo News UK Weight loss patients fret over FDA limits on off-brand drugs The Detroit News From a humble beginning to a net worth of Rs 300 crore and drastic weight loss – Kapil Sharma’s journey and shocking transformation The Times of India Jennifer Lopez reveals 'very thin' frame as she showcases dramatic weight loss in new film HELLO! Magazine Bill Gates targets low-income nations to expand access to weight-loss drugs Business Insider Africa Cysteine restriction plays key role in weight loss National Institutes of Health (NIH) | (.gov) Bai Lu says mysterious illness caused her drastic weight loss Yahoo Lifestyle Singapore Bill Gates, PAHO consider ways to bring weight-loss drugs to lower-income countries By Reuters Investing.com Weight loss program winner from Nevada shares her story Pahrump Valley Times Study: Are Weight Loss Drugs Dangerous for People with Asthma? American Lung Association |
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