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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: Lilly, Novo Nordisk back direct-to-employer programs to expand access to weight-loss drugs - Reuters Eli Lilly Reaches $1 Trillion in Value, Buoyed by Demand for Its Weight Loss Drugs The New York Times Novo, Lilly plan to sell weight-loss drugs direct to employers Modern Healthcare News The surprisingly versatile food you should eat for weight loss – and a brain boost - The Independent Making GLP-1 weight loss drugs cheaper isn’t enough to address America’s obesity problem – here’s why The Conversation New GLP-1 alternative, eloralintide, leads to 20% weight loss in trial Medical News Today Ozempic Vision Risk Sparks Payouts: Novo Nordisk's Weight-Loss Empire Faces First Legal Blowback Yahoo Finance Quick Tip: Fake weight loss drugs ABC7 Chicago Whoa-zempic! The Atlantic Eli Lilly Reaches $1 Trillion Market Cap on Booming Weight-Loss Drugs The Wall Street Journal Eli Lilly unveils new direct-to-employer model for weight loss drugs Fierce Healthcare Weight loss: Are there any natural alternatives to Ozempic? Medical News Today The Weight-Loss Craze Is About to Mint a Trillion-Dollar Company The Wall Street Journal Daily oral GLP-1 pill a promising alternative to injectables for weight loss, clinical trial finds Medical Xpress Meghan Trainor breaks down over cruel attacks following dramatic weight-loss transformation Fox News About Medicaid for Adults Idaho Department of Health and Welfare (.gov) Weight-loss drugs will go global The Economist GLP-1 side effects LAist Meghan Trainor is baffled (as she should be) by everyone’s reaction to her 60-pound weight loss Yahoo Creators 5 Supplements That May Boost the Effects of GLP-1 Medications Health: Trusted and Empathetic Health and Wellness Information Opinion | Can GLP-1s address infertility? Answering your questions about the drugs. The Washington Post Not just 10,000 steps a day, mixing these two walking styles can help maximise your weight loss The Economic Times Innovent, first Chinese firm to market weight-loss drug, joins Hang Seng Index South China Morning Post Trump announces deal with Lilly, Novo to expand access to weight loss drugs, cut prices statnews.com Lilly joins $1 trillion club as weight-loss drugs fuel stock surge Indianapolis Business Journal Al Roker Says Madame Tussauds Remade His Wax Figure After He Lost Weight: 'They Melted Me' People.com FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) Q&A: TRICARE For Life Coverage of Weight Loss Medications TRICARE Newsroom (.mil) The surprisingly versatile food you should eat for weight loss – and a brain boost - The Independent One in Seven Bariatric Surgery Patients Turn to New Weight Loss Drugs Johns Hopkins Bloomberg School of Public Health AMA applauds administration for efforts to lower weight loss drug prices American Medical Association A second helping of weight-loss drugs is coming The Economist Oahu woman shares stunning, emotional 100-pound weight loss journey hawaiinewsnow.com 3SBio spin-off Mandi banks on hair-loss and weight-loss drugs in Hong Kong IPO South China Morning Post TRICARE Coverage of Weight Loss Medications: What To Know TRICARE Newsroom (.mil) The science of why your body resists weight loss National Geographic Higher dose of semaglutide increases weight loss, metabolic benefits: Newsroom UT Southwestern Medical Center Today’s ‘Skinny Influencers’ Are Selling Something More Mind-Bending Than Weight Loss The New York Times 23 Celebs — Including One Fitness Influencer — Who Have Used Ozempic Or Other Weight Loss Drugs BuzzFeed How To Beat the Most Common Weight-Loss Obstacles in 2026 Yahoo Creators Meghan Trainor reveals health issue that kick-started weight loss journey Yahoo Lifestyle Canada |
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