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Eat well

Step off the weight-loss plateau

Given up your favourite treats only to see the needle on your scale stay frozen in time? It may be the dreaded weight loss plateau — which is quite normal for dieters. But there are ways to get over the hump.

Although the most frustrating chapter in any dieting saga, there is an easy explanation for hitting a weight loss plateau. Typically, a plateau is a sign that your body has become accustomed to your new eating and exercise regimen. Essentially, the energy you burn running, walking or cycling, and the energy you consume from foods like fruits and vegetables even out. Thinking that there is not enough food available for you to eat, your body adjusts its energy levels accordingly.

It’s a normal (and discouraging) part of any weight loss program. Here are ways to bust that plateau rather than give up altogether.

Plateau-busting techniques

Overcoming a plateau is easier than you may think. Forget about drastic tactics. By following these simple steps, you can get back on track to a healthy and fit you.

Be plateau prepared

A plateau can hit at any time during your weight-loss program. Rather than be discouraged, know that a plateau is usually temporary and you can do something about it. Sure it can be frustrating but knowing what’s happening and having a plan ready will keep you motivated and ready for action.

Redefine your diet

Is a daily salad getting you down? Switch things around by eating a bigger lunch chock-full of high-fibre foods such as whole-wheat pasta and vegetables. What’s more, by consuming the majority of your calories early in the day, you can burn them off throughout the remainder of the day.

Change up your workout routine

If you’ve been strength training with weights, switch to endurance workouts by taking up jogging or increasing your walks by 15 minutes or more. By increasing your metabolic rate with intensified exercise, you can burn more calories and build lean muscle. And try adding a new activity to your routine! Tennis, swimming or even belly-dancing will give your routine a boost.

Gain perspective — not weight

You may idolize high-fashion models but the world would be a boring place if everyone could squeeze into size 2 designer jeans. Instead, pat yourself on the back for losing as much weight as you have, and re-examine your weight loss objectives and how you measure your progress. Fitting into a smaller dress size is one thing. Getting healthy and feeling better about yourself, however, are far loftier — and more rewarding — goals.

Ask for help

If you’ve spent weeks trying to overcome a weight loss standstill, and you find yourself becoming increasingly frustrated, don’t be afraid to ask for support. Friends, family, a personal trainer or the members of a weight loss support group can help you maintain your motivation. Search “weight” in Find Support for support groups and organizations in your area.

Looking for recipes? Check out our recipes for delicious and nutritious meals and snacks.

Step off the weight-loss plateau
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