Are you wondering why your weight loss has slowed down or totally stopped even though you think you are working out harder than ever and watching your diet closely? Well, there could be a few small but important things you need to watch out for to break out of your fat loss plateau and jump-start your weight loss to get it back on track. Below are 5 tips to break through your weight loss plateau!
Weight Loss Plateau Breaker Tip #1
Always include weights and cardio. These should go hand in hand in a solid fat burning, muscle building program. Lift heavy and intense to increase muscle tissue and use cardio to burn excess calories and fat.
Weight Loss Plateau Breaker Tip #2
Do your cardio in the morning on an empty stomach, This is something I stick to and it seems to work better than anything. Do 45-60 minutes of cardio first thing in the morning and make sure to choose an exercise that makes you sweat. This includes jogging, jumping rope, elliptical trainer and even the stationary bike if it makes you sweat. By doing cardio in the morning, you will tap right into your fat stores instead of burning carbs. You have fasted for about 6-8 hours before the cardio session (during sleep) and your body is depleted of glycogen (carbs). The only thing you need to be aware of is that your body is in a very catabolic state in the morning, so its important to consume either some BCAA’s or a scoop of whey protein powder (in water) to kick your body out of a catabolic state and get protein to your muscles. A great BCAA supplement is Xtend and it tastes great with zero calories.
Weight Loss Plateau Breaker Tip #3
When in doubt, check your diet. Your diet is absolutely key when you’re having issues losing fat. Try to really watch your carbs at night (after 6pm). Try to stick with lean protein and veggies later in the day and you should see a great improvement in your physique.
Weight Loss Plateau Breaker Tip #4
Increase your cardio to 5-6 days per week. If you’re not losing fat and hit a plateau, increase the sessions per week. However, don’t increase the time per session and avoid doing cardio for over 1 hour. Hit it hard for 45-60 and then let your body rest and recover.
Weight Loss Plateau Breaker Tip #5
Cut back on the portion sizes and increase meal frequency. If you’re still eating 3 large meals per day, break them up into smaller meals and it 5-6 times per day (every 2.5 to 3 hours). Focus on grazing throughout the day on smaller meals vs. eating a huge lunch or dinner thinking its going to make you feel fuller, longer. Eating smaller meals allows your metabolism to run better and keeps your blood sugar levels in check. It also works wonders on your mind since you know you will be eating every 3 hours throughout the day, so your next meal is just around the corner.
I hope these tips help break your weight loss plateau and I wish you success in reaching your fitness goals!