There comes a time in every persons weight loss journey when their results slow down or come to a complete halt.
This is known as a plateau and it is one of the most frustrating things you will ever have to deal with.
The good news is there are a few simple tricks you can deploy that will ensure you keep burning fat and continue making progress.
Have Weekly Cheat Days
One of the side effects of constantly dieting is a slower metabolism. This is because you aren’t eating enough calories for your body to create enough energy.
To make up for the lack of energy your body will start burning fewer calories throughout the day.
If your diet requires you eat 500 or more calories fewer than what you need, give your metabolism a boost by having one cheat day every week.
A cheat day is simply a day when you eat more carbs than you usually would. You can even indulge in some of your favorite foods if you like.
The whole idea is to give your body more calories so that it can start using fat for energy.
Other than giving your metabolism a much needed boost, a cheat day can also give you a psychological boost.
Try not to go overboard on your cheat day as you don’t want to set yourself back.
Time Your Carb Intake
Unfortunately we now live in a low carb era where everyone fears carbs. Let me assure you that carbs are not the enemy.
As a matter of fact, carbs such as oats, brown rice and sweet potatoes are some of the best sources of energy you can consume.
Not only will they keep you feeling fuller for longer periods of time, but they will also normalize leptin levels which is a vital part of you sustaining your weight loss results.
While a low carb diet can indeed help you lose weight at a rapid pace, you will also find that you will lack energy and be more likely to hit a plateau.
That’s why timing your carb intake is so important. The trick is to have your carbs as close to your workout as you can. This way you will have the energy you need to make in through your workout.
Do More Squats
Compound movements in general are great for burning fat. But it is the squat that stands out from all the rest.
When you squat you literally use every part of your body. Your lower body, your upper body and your core all come into play with every rep.
People who squat heavy on a regular basis burn more calories throughout the day than those who don’t.
Say No To Steady State Cardio
When it comes to continuously burning calories throughout the day steady state cardio is probably the worst thing you can do.
While it does help you burn calories initially, the calorie burning will stop once you stop doing the exercise.
Too much steady state cardio will increase your appetite which in turn will cause you to eat more. It can also make lifting heavy more difficult which is a vital part of burning fat.
Instead of spending hours doing steady state cardio, focus more on high intensity interval training. Doing so will give your metabolic rate a boost and have you burning calories for several hours after the workout is done.
Resist The Urge To Eliminate Dairy
When trying to lose weight one of the first things people will do is eliminate dairy from their diet. This true even for those who aren’t allergic to it.
Research however shows that dairy plays a significant role in overall fat loss.
Instead of eliminating dairy from your diet opt for lower fat options such as Greek yogurt or reduced fat cheese.
Get As Much Sleep As You Can
This of course is nothing new. You already know how important it is to get plenty of sleep. So the question is why aren’t you doing it?
Study after study has shown that people who don’t get enough sleep have an increased appetite, insulin resistance and a host of other issues that contribute to weight gain.
Do everything you can to get at least 8 hours of sleep every night.
Know Your Goals
Throughout your journey there will be times when you want to throw in the towel and call it quits. This is completely normal and to be expected.
One of the things that separates the quitters from those who keep going is goals. Having a clear vision of what you want to accomplish can serve as motivation in those times when you want to give up.
Write down how much you want to lose or how much muscle you want to build in a specified amount of time. Writing your goal down will serve as a visual reminder and help you stay on track when things get tough.