Please note these are member-submitted secrets and are not reviewed by SparkPeople's health experts for accuracy. If you feel a secret is inappropriate, please click the "Report Inappropriate Secret" on the secret's page and our staff will review it.
I have hit a few plateaus along the way. It seems that looking at my strength training and making changes helps every time. I tend to think that more cardio= more weight loss. This means too often I find myself upping the cardio and leaving ST behind. When I create a new routine, the scale responds!
I have found if i eat the same food consitently i stop loosing , so every few weeks change it up. I have found sometimes if my metabalism is slow i increase for a day or two but stay in calorie range. also i have started eating 4-5 smaller meals and it is working for me.
I have found that decreasing the amount of time I spend on cardio will help me break through a plateau. The secret is to work out at a higher intensity. If you normally work out for 30 to 45 mins at a moderate pace, try working out for 20 to 35 mins at a faster pace or at a higher resistance.
Switch up your work-out routine and add some new moves! All of our movement is front to back...try skipping sideways on the treadmill. Jump up as high as you can landing softly multiple times. Skip instead of walk. Your body will wake up and say HUH?
When I hit a plateau, I try something new. If you are walking at a slow pace, ramp it up and walk at a brisker pace or do it in intervals, 5 minutes slow then 5 minutes fast. Remember, if you're doing the same old thing, you get the same old results.
Often, I think that I am not making any progress towards my weight loss goal. Too often, it turns out to be a matter of perspective. If I weigh myself EVERY day and I don't see any results, I often have forgotten to look at my monthly chart of my weight loss. Remember, it wasnt gained overnite!
Expectation-I expect that I will hit some plateaus along the way. I know that might sound weird, but if I expect to be perfect or to lose weight consistently for months on end, I will be really disappointed. So, I expect that plateaus will come, but, they are bumps in the road, not road blocks!
I review my goals and motivation b/c I usually need to refocus. Then I get back to the basics-I return to some fast break goals, weigh, measure, track food, add or change exercise, review info in THE SPARK, stay positive, keep moving, etc