6 Ways to Break a Weight Loss Plateau
New Year’s Resolutions isn’t just about making new goals. It can be making the old goals actually work. Another words, after weeks or months (and yes, for some people it’s been YEARS) of doing what you think has been right, without getting the results you wanted, maybe it’s time for a change.
Like Albert Einstein once said, “the definition of insanity is doing the same thing over and over again and expecting a different result.”
You don’t have to receive the Noble Prize to relate to this statement. I think we’ve all caught ourselves, at one time or other, in the vicious circle of insanity Einstein was talking about.
I witness this firsthand every day. People talk themselves into believing what they are doing is right, even when their results are wrong. With that belief system firmly set, they continue their same routine with the hope it will all magically start paying off one day – or they settle as if that’s just as good as it gets. If you are one of those people who feel like you are just spinning your wheels, maybe it’s time to make a change. Here are a 6 ways to help you break the cycle.
1. Re-examine your diet. Diet is 80% of weight loss. Even if you fully believe you are eating healthy low-calorie meals, start tracking your calories (yes, ALL of them) everyday for 30 days straight. Many times those little “cheat meals or snacks” adds up more than you think. You may even want to do pre-packaged meals for a couple of weeks to leave no room for mathematical error. If you lose weight, then you know you are miscalculating or measuring incorrectly.
2. Learn the value of a calorie. Find out how many calories you burn a day (see e formula in Why Losing Weight Gets Harder As You Get Thinner). This formula includes activity but it’s also good to document how many calories you burn while working out to teach you how hard it is to actually burn calories. Compare that number to the calories in some of your favorite foods. Without understanding the value of a calorie, it’s hard to really crack down on what you “spend” your calories on. Like money, to determine if you can “afford” something, it really depends on what’s in your “bank account”. The more you understand calories, the more protective you’ll become over them.
3. Re-evaluate your exercise routine. Maybe it’s time to take your training up a notch. If you haven’t tried a BCx Boot Camp workout, maybe now is the time. Do one day (free online) and see how it compares to your normal routine. Maybe you aren’t working as hard as you think you are. If you are already training hard, then focus more on your diet and/or add more cardio. A poor diet can sabotage a great workout any day. The harder you train, the more valuable each calorie is – and the more likely you are to eat wisely.
4. Check for loopholes. You can diet 6 days a week and erase all your progress in one meal. It doesn’t matter how great you are most of the time, what matters is how it all averages out. Consistency and accountability is key. I’ve met people who swear on the Bible they are eating 1,200 calories a day – but they neglect to tell me they don’t count calories on Sundays (or didn’t track a day here and there).
5. Consult a professional. If you truly feel as though you are doing everything right, maybe it’s time to meet with a professional and let them analyze your diet and exercise routine. You may also want to get your blood work done to check for any health issues that may be slowing your progress down. Come prepared with your diet journal and exercise routine in hand. And, most importantly, be honest with yourself AND your doctor.
6. Never give up. Sometimes success is right around the corner. It’s tempting to give up when you feel like all you are doing is failing, but failing helps uncover mistakes that are preventing your success. Look at Thomas Edison. He made 1,000 unsuccessful attempts at inventing the light bulb before he got it right. Before Babe Ruth became famous for his homeruns, he held the record for strikeouts. Winston Churchill not only failed sixth grade, he was defeated in every election for public office until he became Prime Minister at the age of 62. He is now known for the quote “never, never, never, never give up. 🙂
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