February is here and you’re one month into reaching your 2016 goals! You’ve committed to healthier eating habits, you’re drinking water, and working out 3-5 times per week. You’re feeling good because you’ve lost a few pounds or shed a few inches, but at some point your results begin to slow and your weight-loss plateaus. What do you do? Here are a few tips to kick start that metabolism into fat-burning mode!
1) Eat at regular intervals (every 2 ½-3 ½ hours) throughout the day and make sure to include protein at each meal. Waiting for your stomach to growl before eating can lead to overindulging.
2) Try using an app on your smart phone or a diary to track your intake for a few days to make sure you aren’t miscalculating your caloric intake. Every once and a while use a measuring cup or a scale to monitor your portions.
3) Make sure you are eating enough protein, because as we age, our bodies’ ability to absorb protein is decreased which can make losing weight harder.
4) Exercise to build muscle tissue because an increase in muscle tissue boosts metabolism. Include resistance training 2-3 times per week and more High Intensity Interval Training (HIIT) so you can boost metabolism and burn fat.
5) Incorporate into your diet foods with soluble fiber (oatmeal, beans, apples, carrots, fruits, and vegetables), protein, especially whey protein which has been shown to build muscle and boost metabolism due to the branched-chain amino acids (BCAA), and take a multi-vitamin with Vitamin D and Calcium, which support significant reduction in visceral fat.
6) Consider cleansing through intermittent fasting. Intermittent fasting results in visceral fat loss, helps reset cravings, and helps improve insulin sensitivity.
7) Reduce stress by engaging in activities, such as meditation or yoga.
8) Be sure to get 7-9 hours of sleep every night. Lack of sleep can cause an increase in the appetite-stimulating hormone ghrelin and a decrease in the appetite-inhibiting hormone leptin.
9) Check your water intake. Drinking at least half your body weight in ounces of water (i.e. 150 lb woman should drink 75 oz of water) can help you stay hydrated so your body can work optimally.
10) Limit alcohol. These empty calories can often add up sabotaging weight loss.
Bust that plateau with these tips and be sure to maintain those long-lasting improvements of body composition with a few days a week of resistance training combined with a nutrition system that fits your new healthy lifestyle.
By: Ashley Stephens
“Ashley is an instructor here at SAC. When she is not teaching classes, writing blogs, or working as a Speech Pathologist she is taking care of her daughter McKenzie. She is certified in GroupBlast, GroupFight, GroupPower, GroupCentergy, and GRIT, and is the founder and owner of Eat 2 Be Healthy & Fit, fitness health coaching. Needless to say she is one busy bee! Say hey to her the next time you see her!”