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. alizybethNovember 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

April Preyar: Unveiling Trials & Triumph Board Game -SG Holiday Gift Guide Feature

Legal Empowerment and Cool Vibes Collide in the Perfect Holiday Gift Hey SistaGurls, Laura Miller here, aka Capt SistaGurl, and I am beyond excited to introduce you to a game-changer in legal education and empowerment. As we dive into the SG Holiday Gift Guide, let's shine a spotlight on April Preyar, the legal luminary behind th revolutionary Trials & Triumph Board Game. Trials & Triumph: A Legal Luminary's Vision: Crafted by the brilliant mind of April Preyar, a 21-year-old criminal defense attorney, Trials & Triumph is more than a game; it's a tool for navigating police encounters and fostering critical thinking, especially in our teens. As Capt SistaGurl, I'm all about empowerment, and this board game is a game-changer in that department. Empowering Critical Thinking in Teens: One of the standout features of Trials & Triumph is its ability to awaken critical thinking in our teens. In a world full of challenges and peer pressures, this game equips the...
Post a Comment
Read more

The Mary Jane Syndrome

The Mary Jane Syndrome By Kesia King Being labeled a "strong black woman" used to be a badge of honor.  A "strong black woman" takes on every battle life throws her way, while smiling with all thirty-two teeth, wearing 6 inch heels, a brief case on her shoulder, a baby bottle in her right hand a spatula in her left while on the phone listening to someone else's problems, when deep down she knows that she's actually the one that needs to be laying on somebody's couch, airing it all out! It's funny because a couple weeks ago when I threw this particular outfit on, I was dealing with some internal struggles myself.  Now, add in my homemade, bone straight wig, red shoes and matching red clutch, when I looked in the mirror I immediately felt like Mary Jane Paul, from Being Mary Jane!  I can relate to Mary Jane, because on the outside, she always looks like she has it together. If you've watched the show on BET, you know when she walks into a roo...
Post a Comment
Read more

Ladies, Make Him Act Right! (From a man's perspective)

So ladies, we have a tendency to get advice from women about MEN far more than we should. So I have a special treat today. We're going to get some advice on how to entice, encourage, and exalt a man from you guested it.. A MAN. I picked one, who speaks with the sole purpose to educate. So some of his language may be a bit harder than you're used to but.. you will not be disappointed. Capt SistaGurl Out!  Introducing Tikko Brohey  Ladies do you feel like “dudes ain’t shit” or “dudes don’t act right?” Have you ever thought about the things you do that contribute to that? The answer is probably not.  Now granted there are dudes out there who just ain’t shit, and that’s just what it is. Majority of men are good men. But his partner can often determine just how good he'll actually be. Every woman deserves to be treated like a queen, as every man deserves to be treated like a king. The disconnect comes from when there’s an argument all the King and Queen shit is out t...
3 comments
Read more