Plateau's and what to do about them

It seems so unfair doesn't it when you have been working really hard and your weight has been coming off nice and steadily when suddenly you stop losing weight, you think back, you haven't changed anything so why has it suddenly stopped? You have reached the dreaded plateau.

Like everything to do with changing your lifestyle. you have to be brutally honest with yourself. Have you really been eating what you say you have, exercising as much as you have with as much intensity? To be able to break plateaus there are things you need to do and honesty is the first one.

Monitor your food intake.
Go back to writing a comprehensive food diary and this includes everything that passes your lips - no exceptions!

Renew your support
Think back to who you asked for support at the very beginning and go back to them - let them know that you are struggling and get them to help you and encourage you not to give in to temptation.

Revisit your goals.
If you are struggling to reach your goals, make them more achievable. So instead of saying I want to lose a stone, say you want to lose 2lbs over the next seven days. This makes it specific and measurable, two very important points in goal setting. That way, once you have achieved it you can renew that goal for another amount and another time frame.

Eating to stay slim.
Respond to your natural appetite cues.
Select mainly foods that are low calories density (see previous blogs for more info on this) and limit the portion sizes of high calorie density foods.
Include foods with high satiety ratings.
Take responsibility for your eating habits, it is no one else's responsibility but your own.
Believe in yourself and work on your self esteem.
Develop a positive mindset in relation to food and activity but remember that this doesn't happen overnight!
Don't deny yourself forbidden foods, allow yourself to eat what you want but decide beforehand how much you are going to have.
Never feel guilty about food.
Reward yourself when you reach a goal.
Monitor your progress so you can see how far you have come.
Be organised, always have healthy food around.
Always enjoy your food.

Exercising to stay slim.
Repeat part or all of your activity plan. If you want faster results then you need to gradually increase the amount of time you exercise, the frequency of your workouts or the intensity or a combination of all three!
Perform cardiovascular interval workouts to challenge yourself further.
Vary your workouts to keep your motivation high - don't allow yourself to get bored, change them before boredom kicks in.
Try asking a personal trainer to devise an exercise programme suited to your goals either on a regular or occasional basis.
Keep an activity diary, this helps in being realistic and keeping you honest about how much exercise to do on a day to day basis.
Remember that activity is not only for fat burning, it will help keep your heart healthy, strengthen and tone the body and reduce stress, so don't stop!
Include the three types of exercise, cardio, resistance and stretching, they each have different benefits and are all important for overall fitness and good health.