Change can be scary, and changing your lifestyle can be especially challenging. Although consistency and routine are important aspects of adopting a new way of life, it is also necessary to keep an open mind about your options in order to be able to continue with a healthy lifestyle.
Change is essential to continue to break through weight loss plateaus and slumps, and occasionally we need to switch things up. Consider changing the following when you hit a plateau:
EXERCISE
Change the type of exercise: Have you been walking for 30 minutes every day and haven’t noticed a big change? Alter the way you walk: faster (perhaps consider walking for 4 minutes and then running for 1 minute), or include more hills and inclines in your walks. Use your arms when you walk- swing them to include your arm muscles as well as your legs, or consider getting very small wrist weights (not too heavy or you will hurt yourself!). Try jogging, or even better, try weight lifting. Switching up your exercise routine every four to six weeks will ensure that your body is constantly being surprised by new movement, which helps to promote new weight loss. Remember that exercise should aim to improve your cardiovascular fitness (heart and lungs), your strength (bigger muscles) and your flexibility. Add stretching to your routines- try some yoga!
EATING
The body likes variety- remember that humans are omnivores. A varied diet that includes proteins, fruits, vegetables, grains, fats, and yes, even treats, provides the body with the multitude of vitamins, minerals, and enzymes that are naturally found in foods. Try to eat new foods as often as you can, and don’t be afraid of switching up your menu. Don’t get caught in a food rut- eating the same thing over and over results in boredom and can lead to cravings for unhealthy foods, high in fat and sugar. Remember that as long as your diet is low in sugar and unhealthy fats, the occasional small treat is ok! Lose the guilt and allow yourself a treat, then get back on track.
SLEEPING HABITS
Lack of sleep can wreak havoc on weight loss. The body becomes stressed when it does not get sufficient rest and can start an inflammatory cycle of bloating, water retention, weight gain, abnormal sugar/salt cravings, altered bowel movements, and increased aches and pains in the body. Aim for 6-8 hours of uninterrupted sleep to help the body get the rest it needs. Look out for one of our next blogs for more information on improving your sleeping habits!
CLAIRE MCMAHON
CONSULTANT DIETICIAN 🍒
