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How to Break the Dreaded Weight Loss Plateau

By: Brett Lechtenberg
1. Imagine Yourself Better...

Have a vision of success. The easiest way to find out what goals you are really looking to accomplish is to ask yourself What would make me happy? Visualize yourself looking and feeling the way you want to. What needs to happen in order for those thoughts to come true? Then apply that to your workout and let that push you harder and motivate you.

While you're imagining, remind yourself of reality: excess weight is unhealthy. Make sure this is a lifetime commitment for optimal health instead of a temporary plan to drop 10 pounds before bathing suit season. Don't just think of short term goals. Really imagine what would make you happy not just, I want to be skinny.

2. Understand Your Weight Loss Personality

Try and figure out what makes you tick. That could have a lot to do with how you lose weight. Do you sit in front of the TV and eat? Do you eat when you're sad or happy? What are the things holding you back from losing weight that seem normal and natural to you? Be more in tune with yourself, it will also help you figure out what fitness and diet plans are best for you.

-Are you Impulsive? Remove temptations.

-Are you Oblivious? Pay attention to what you put in your mouth.

-Are you Uptight? Do you eat to make yourself feel better?

-Are you Tenacious? Does losing weight come easy to you?

3. Record Every Food Morsel You Eat, Taste, or Lick

Underestimating just how much food you've eaten is a common mistake, one that can lead to a weight loss plateau or weight gain. Yet keeping a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong. Try these food diary tips:

-Track the time of day and your feelings when you eat to discover problem times and emotions that cause you to binge eat.

-Recognize your eating triggers and find healthier foods to satisfy your hunger or better alternatives than food to cope with your emotions.

-Monitor your progress, track your new behaviors, and reward yourself with a manicure or movie for all your hard work.

4. Beware of 'Calorie Creep'

What are you eating? A key reason for a weight loss plateau is eating more than you think. It's easy for portion sizes to creep up, and before you know it you end up eating more than you plan. That is why it's important to understand portion sizes and also read labels. 100 calories might mean just that, but what is the saturated fats, what is the sodium? All these things need to be taken into consideration when trying to lose weight. You might think you are eating very healthy but you might not have all the facts.

-Eat a high-fiber breakfast so you are less hungry during the day.

-Use low fat or fat free if possible.

-Have a piece of fresh fruit instead of something with processed sugar.

-Drink diet soda instead of regular soda.

-Order your pizza with veggies instead of high-fat meat toppings.

-Order your sandwich on whole-grain bread instead of a croissant or bagel.

-Try an open-faced sandwich with only one slice of bread.

Brett Lechtenberg is Utah's top expert on safety. He has trained thousands of people to empower themselves both physically and mentally with his fitness programs at Personal Mastery Martial Arts and iLoveKickboxing-Sandy. Learn more at Brett's websites Sandy Kickboxing Classes and Karate Classes Sandy Utah.
Tags : How ,Break ,Dreaded ,Weight ,Loss ,Plateau ,weight ,eating ,instead ,food ,-Are
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