Skip to main content

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.
  1. 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.
  2. 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.
  3. 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.
  4. 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.

Comments

  1. alizy bethNovember 3, 2018 at 8:54 PM

    Recent evidence now suggests that as with drug addiction, obesity with compulsive eating behaviors involves reward circuitry of the brain, particularly the circuitry involving dopaminergic neural substrates. waist trainer for women

    ReplyDelete

Post a Comment

Popular posts from this blog

When only the Sistas are CANCELED!

New Blogger Alert!!! This post was submitted by the ever talented Seirra Pepin! *****
Drake’s Nice For What dropped just in time to be mine, and plenty of women’s Summer ‘18 anthem. What a thoughtful king. @Defend_Brooklyn said it best, the video has the Infinity Stones of Black women. But Aubrey’s female empowerment jam doesn’t exempt him from flaw.
Like many other rappers, he uses expletives to describe women. He’s belittled Kid Cudi’s mental health. Nevertheless, our problematic fave has yet to be canceled. Neither has Kanye West after his slavery comments, not really.

This isn’t about our Canadian Prince or Chicago’s troubled son. It’s about Black women and the nuance and forgiveness we deny them. Start the cancellation parades organized by forward-thinking millennials (like myself) that aim to diminish the platforms of Cardi B, Chrisette Michelle, Azealia Banks, Tina Campbell, and Chimamanda Ngozi Adichie. Think about how swift, and in some of these cases, impactful, backlash has be…
Post a Comment
Read more

MUST READ: How to Emotionally Validate Children/Teens

Guess Post Alert!!! Many of you who follow us may remember that we interviewed health therapist, and "Dating With Dev" Site Creator Devon Estes, and it was BRILLIANT. She's been so gracious to share her expertise on an article that most parents and mentors will benefit from! Show her some love! ~ Capt SistaGurl

By Devon Estes M.S.,LPC

As a mental health therapist for teens and their families I find myself teaching emotional validation a lot. For the teens I spend much of their treatment expanding their emotional vocabulary, guiding them into identifying their emotions, helping them identify their needs associated with their emotions, and supporting them into acting on those needs in a healthy productive manner. For their parents, I’m often highlighting the connection between validation/invalidation and the issues they experience with the child, as well as how to help support the child navigate self-validation.  I also find myself debunking the myth that validation is ag…
Post a Comment
Read more

YOU ONLY GET ONE VAGINA

Disclaimer: The following language are based on views based by Capt SistaGurl and do not reflect the thoughts and opinions of the all the contributing writers of the SistaGurl Blog. Reader discretion is advised. :)

I think it's especially important that when something is on my mind, I share it with my SG readers. Yall are my girls and therefore we must be able to have those conversations that aren't always popular for the betterment of womanhood. Your vagina, can be compared to no other vagina, it was carefully crafted just for your in divine splendor.  It's special. You are special. Here's the part that we so often forget and rarely point out though. As special as your Kitty Love Blossom is, it's only special to you! Literally just you.

Sometimes you may go to the ob/gyne and the physician will tell you how beautiful it is, and how firm your cervix is, but that's because they value those types of things. In real life. It's apart of their job.

Laura, why are…
Post a Comment
Read more