Bust through the Weight Loss Plateau
By Neecy Roney
So you’ve cut back on the sweets and started working out regularly. You’ve even found a way to keep that hair slayed while you work on your new body. BUT, you have come to a point where the weight loss is slowing down, or even worse, you stop losing weight all together!
Being stuck in a weight loss plateau sucks, especially when you’ve been doing everything right. Don’t revert back to your old habits! (Put the chips down Sista Gurls) Start thinking FITT!
FITT stands for Frequency, Intensity, Time and Type. Change just one of these items at a time until you begin to start losing weight again. To continue to challenge your body and improve your strength and conditioning, you need to regularly switch up HOW you workout.
Here are 4 tips you can do at the gym (or home) to bust through the weight loss plateau and conquer that weight loss goal.
- Frequency – As you know, this refers to how often you exercise. If you’re working out 3 times a week, increase this to 4 times. Per the CDC, If your objective is to lose weight, you may need to workout up to 5 times per week.
- Intensity – Push yourself harder! Run a little faster. Walk on a steep incline. Lift a little heavier. Do more reps. If you increase your intensity and consistently maintain your heart rate in your Fat Burning Zone [(220-age) * 60%/70%], you’ll see a clear difference and bust through your plateau in no time.
- Time – Push yourself to go a little bit longer! The amount of time you spend on each workout is very important. Increase the time of your workouts (not the breaks!) and you’ll see great results. For weight loss aim for a minimum of 20-30 minutes in your Target Heart Rate Zone.
- Type – You’ve gotta switch it up. Probably the single most common cause of the weight loss plateau is due to doing the same routine over and over. Ensure there is a good balance of cardio and strength training – and make sure to mix it up! For cardio try running, cycling, swimming or walking. For strength training try free weights, strength machines or a strength training class.
There may be many causes for a weight loss plateau. These 4 tips are elements you can change starting today that will have a direct impact on your body. No matter your weight loss goal, you can always count on the FITT principle to stay on track.