As I’m sure many of you can relate to, at times, losing weight can be a real struggle and extremely frustrating in some instances. The reason for this is because naturally, at some point, we’ll have to deal with plateaus times when no matter how hard we try, and how hard we actually work, the weight just simply will not shift. This is true with all forms of exercise, be they fat loss related, muscle building related, endurance building related, or even simply conditioning related. The reason for this is because the body quickly adapts to changes, and builds up tolerances as a natural defense mechanism. The reason we store body fat, is because our bodies are actually trying to keep us alive and save us.
Millions of years ago, food was scarce, and the human race lived in times of famine, as opposed to feast. For that reason, the body held onto any excess food that it could, as a natural energy reserve to keep it alive until it could find the next meal. Fast forward to now, and the human body still thinks it’s doing us a favor, when in many cases, now it’s quite the opposite. If you do happen to be experiencing a weight loss plateau or pitfall, there are things you can do to help get past them.
Mix things up
As far as your diet and exercise regimes are concerned, every six to eight weeks or so, you should try making some obvious changes to both. If you’re eating 200 grams of carbs a day, drop your carb intake down, and increase your healthy fat intake and protein. Increasing your fat may sound odd if you’re trying to lose weight, but healthy fats actually increase the metabolism, thus helping you to burn more calories. As far as your training is concerned, if you've been doing a typical cardio based regime such as prolonged periods on cardio machines such as treadmills, why not try some circuit training designed to constantly keep you going instead. Rather than steady state cardio, why not amp up the speed and intensity and go with some high intensity instead?
Drink more water and eat less salt
Sodium (salt) makes us retain water, giving us that bloated puffy look, and making us heavier. The more water we retain, the heavier we are, which can be disheartening if you step on the scales and you've lost little to no weight, or have even gained some for that matter. Yes, the weight could very well be water, but you don’t know for sure, and as far as you and the scales are concerned, you've gained weight. Drinking water helps flush toxins from the body, it keeps us hydrated, it regulates our digestion, and it even increases the metabolism, which once again, allows us to burn more calories.
Perhaps easier said than done, but if you wish to stand any chance of succeeding with your weight loss goals, you’ll have to learn to stay motivated and to not become disheartened if things don’t go your way for a few weeks. Staying motivated allows you to keep going and to never give up, safe in the knowledge that after a few weeks, months, or even possibly years, you’ll soon be at the weight you want to be at.