Break Through a Diet Plateau

Ten Ways to Break Through a Diet Plateau

• Get clear on your ultimate weight-loss goal.
  
  Be sure that your weight-loss goal is realistic and that your expected rate of weight loss is reasonable. If you are on the ShapeWorks™ Weight-Management Program you can expect to loss one to three pounds a week. Each body has its own ideal weight and size. Don't compare yourself to anyone else, but listen to your body and notice what feels best for you. A simple way to approximate your ideal weight is with this formula:

  Ideal weight range for women = 100 pounds for five feet of height + five pounds for each additional inch, allowing +/- 10 pounds for a slight or a heavy frame.
  
  Ideal weight range for men = 110 pounds for five feet of height + six pounds for each additional inch, allowing +/- 10 pounds for a slight or heavy frame.

  You can also refer to the BMI chart.
  
  
• Go Right-Protein, Right-Carb
  
  If you are using single products, like ShapeWorks™ Total Control™ and your weight loss has slowed down, it might be time to try the ShapeWorks™ Personalized Programs instead, especially if you tend to crave carbohydrates. By eating the right amount of protein persoanlized for you and the right carbohydrates, your body is encouraged to burn stored fat. This program can literally change your shape and can be great for those with inches to lose in stubborn places like the hips, stomach and thighs.
  
  
• Increase Your Daily Activity
  
  A wonderful way to boost your metabolism and break through to the next level of weight loss is by incorporating aerobic exercise into your program, such as 30 minutes of walking three to four times a week. (If you are 35 years or older, or haven't exercised regularly, begin with 10 to 15 minutes two to three times a week.)
  
  Make an effort to put more activity into your daily routine. The new recommendation is a minimum of 30 minutes of accumulated activity each day.

  Here are just a few easy-to-do activity boosters: * Take stairs instead of the elevator. * Park at the end of the parking lot instead of close to your destination. * If you are watching TV, put the remote control down. Get up to switch the channel and remind yourself that you are burning calories with each trip. * Volunteer to walk the dog. * Think like a child and move, wiggle, dance, jump. Do the "hokey-pokey" and have fun!

  
  
  In addition, weight training with free weights or machines several times a week can help increase muscle mass, which in turn allows you to burn more calories faster. Studies show that weight training can increase your metabolism overnight by five to 10 percent. Working out can increase your metabolism for up to 21 hours after an intense workout.
  
  
• Use Herbal Help
  
  Besides Herbalife's ShapeWorks™ Total Control™ Tablets, which are designed to help accelerate your weight loss, there are several other Herbalife formulas you can call on to overcome the challenges to dieting when weight loss is slow:
  • Drink ShapeWorks™ Herbal Concentrate throughout the day to pep you up.
  • Use Snack Defense in between meals and/or in the evening and before going to bed to reduce the desire for sweets and gives you great "snack control."
  • Try Thermo-Bond® to help create the feeling of fullness that can curb your desire to overeat.*
  • Use Cell-U-Loss® to help your body's fluid balance.*
  • Begin 21-Day Herbal Cleansing Program-Herbalife's three-week program of PM Cleansing Formula, to improve elimination, and AM Replenishing Formula, to repopulate your colon with healthy probiotic factors.*
  

  No matter what the weight-loss challenge, BTrim4Life.com has the solution!

  
  • Beware of the carbohydrate pitfall.
    
    If your weight-loss progress seems slow, look out for carbohydrates that might be sneaking their way unnoticed into your diet. Sugar can lurk in the most unexpected places such as ketchup, salad dressings, teriyaki and barbecue sauces. Watch out too for cornstarch, sugar or milk solids in many processed foods such as gravies, or sauces on frozen vegetables. Be especially careful about "low-fat" foods where flavor is enhanced by sugar and other carbohydrates.

    Try keeping a diet journal for a couple of days of EVERYTHING you eat and drink. Keep track of your protein and calorie intake. Your coach should have given your a personalized body analysis which gave you your target protein and calorie intake based on your gender, current weight, and height. You may quickly discover the hidden calories that are keeping your weight-loss progress stuck and be able to eliminate them and move past your plateau. Your coach is ready to help you! Call Carol at 800-905-2266.
    
    Many times we take in extra calories that we may not be aware of. A mint candy can add 50 calories each. The butter or mayonnaise on your bread can add 100 extra fat calories. The left-overs on your child's plate are calories that do count! The popcorn at a movie is NOT just part of the entertainment package...the calories and carbs count add up and slow your progress down.
    
    Keeping a diary of everything you eat during the day can help point out hidden calories.

    During your "food" meal, make sure to have a "hand portion" of lean protein (chicken, fish, lean beef), and a large handful of green vegetables and a cup of low-glycemic fruit.
    
    Mix your ShapeWorks™ Formula 1 shake with either non-fat milk, non-fat plain yogurt or plain and/or non-fat soy milk. Do not use juices. The ShapeWorks™ Healthy Snacks are also a great addition to your program to increase the protein intake without a lot of fat, carbs or calories.
    
    
  • Take the "refinement" out of your diet!
    
    Whatever program you are on, if you want to overcome the "scale freeze," try eliminating all refined sugar and refined grains from your diet. This includes white bread, pastries, pasta, white rice, white flour crackers, sugar-coated breakfast cereals, cookies and cake. This simple step can encourage a huge weight-loss breakthrough and leave you feeling more healthy and energized in the process.
    
    Chose grain products wisely. Whole grain bread should have at least 3 grams of fiber and no more than 6 grams of sugar. Select whole grain pasta. Read the labels!
    
    
  • Don't go hungry
    
    Cutting back on how often you eat can have a negative impact on your diet plateau. Many studies show that small, frequent meals are more satisfying and produce better weight-loss results than the same number of calories consumed in three large meals.
    
    Take advantage of the delicious ShapeWorks™ Protein Bars and Roasted Soy Nuts with Cardia® Salt for snacks, or crunch on fresh slices of raw vegetables like celery, peppers, cucumber and jicama when you're hungry.
    
    
  • Drink up to burn up
    
    It's vitally important to replenish your fluids by drinking plenty of water on your program. An inadequate supply of water in itself can slow down your weight-loss. Carry water with you wherever you go throughout the day. Be convinced...read "Water and Weight Management".
    
    For additional weight-management benefits, add Herbal Aloe Concentrate to your water to help keep your digestion in top shape. Also, add a teaspoon or two of Active Fiber to a glass of water twice a day to promote optimum digestion as well as maintain a healthy intestinal flora.
    
    Keeping well hydrated not only helps you burn fat efficiently, it also helps control hunger.
    
    
  • Keep your incentive strong
    
    Remember the determination you felt when you first began your weight-loss program? Remember the excitement of watching the pounds drop one by one? Go back to whatever your initial motivation was and see whether it still works for you. It may have been the desire to lose weight for a particular event or to regain your figure after pregnancy. You may have been motivated by poor health or by the shock of just how much weight you had gained.
    
    See whether the same motivation still has juice for you. If not, choose a new one. Keep a picture of yourself looking great (or bad!) on your refrigerator as a daily reminder of where you are heading.
    
    
  • Stay mindful
    
    Each time you sit down to eat or have a snack, take a moment to become mindful that the food you are about to eat is taking you one step closer to your goal. Hold an image of yourself enjoying your ideal weight and feeling in perfect health. As you make this mental connection, and dedicate each serving of food or drink to your weight loss, you will naturally be inclined to enjoy the foods and drinks that best support your program. Your mind is a powerful ally and can help you overcome any obstacle you encounter.
    
    Remember the scale is not the only judge of your success. When the pounds slow down, you still may be losing inches, wearing smaller sizes and generally feeling better because you are losing fat and building lean tissue (muscle, bone and internal organs) which weighs more.
    
    Hold true to your vision, don't let a plateau discourage you and celebrate each small victory on your weight-loss journey.

  BTrim4Life.com is dedicated to bringing you the finest quality weight management and health and fitness programs and products as well as great service and support. Feel free to call 800-905-2266 or e-mail us at Carol@btrim4life.com.