Video:How to Beat Weight Loss Plateauswith Lisa Feldermann
Beat your weight loss plateaus with tips from this About.com health video. Learn how to change your exercises and adjust your nutrition in order to push past the plateau and reach your goal weight.See Transcript
Transcript:How to Beat Weight Loss Plateaus
Hi, my name is Lisa Feldermann and I’m here at Blink Fitness in New York. I’m here today to tell you a little bit about how to combat your weight loss plateaus. There are a lot of different ways that you can jumpstart your weight loss. A lot of those changes have to do with your exercise and some of them also you can change with your nutrition.
Change Your Exercise Routine
The first one I want to tell you about is changing the type of exercise that you’re doing. So if you start off with a zumba class or walking on a treadmill, a good change would be to add in some strength training exercises. Or if you start off with some strength training exercises on the machines, maybe progressing to some free weight exercises or progressing to some cable exercises.
Increase Frequency of Exercise
Another thing you can change is the frequency of your exercise. So I suggest starting out with exercise at about two to three times a week. But once you started to plateau with your weight loss, you can start to add in another day or two until you get to working out about five to six days a week.
Increase Intensity and Duration of Exercise
The other thing you can change is the intensity of your exercise. So if you started out walking on the treadmill at about four miles and hour or so, you can either increase the incline on the treadmill or the speed. If you started doing 20 pounds on a machine or a free weight, then increasing the weight there will also help you increase the intensity. You can also go faster from one exercise to another, decreasing your rest intervals.
And finally, the last way to change is to increase the duration of your exercise. So if you started out doing 20 minutes of cardio, increasing to 30 or 40 minutes of cardio.
Focus on Nutrition
The other way to curb your weight loss plateau is really focusing in on your nutrition. So if you’ve cut back on your calories and you’ve really started to lose weight and you’re ready to take it to the next level, it’s time to start focusing on those macronutrients. So changing out some of those carb foods to the protein-rich foods like chicken and turkey. Also, adding in more vegetables so you’re getting more nutrients from the foods that you eat. And these nutrient-dense foods will really help you take your fitness to the next level.
My name’s Lisa Feldermann. I’m with Blink Fitness. For more information, check with About.com.