Help!! I Need To Break through A Dreaded Weight Loss Plateau

You're going along tracking calories, working out every day, then Bam!  The scale refuses to budge, you realize you've hit a dreaded weight loss plateau.  Now what?

Even though it's normal to hit a snag in your journey, a setback can make you want to go out and eat pizza, or cookies, and even cake.  But you need to be strong and try one of the following.  You will be back to weight loss in no time!

Here are five important things to know about hydration and exercise:

1. Zigzag your daily calorie intake.

Sometimes you've just got to shake things up a bit.  Here's one way to do it:  If your average daily intake is 1,400 calories, try dropping to 1,200 one day, going up to 1,800 the next day, and then dropping back to 1,400. The idea is to keep your metabolism guessing. There's no magic number that works for everyone, so you'll have to experiment until you find the right calorie levels for you.

Zigzagging will force your body to choose how many calories it needs to recover from your exercise program.  Most people who hit a plateau are under eating. If you are indeed under eating, adding calories for a few days, then lowering them again, will help you force your body into a hormonal response that will not only help you break out of a plateau, but..as you learn to recognize the signals..will teach you how much food you should be eating.

2. Switch up your exercise routine.

If you do the same workout each day, eventually it can start to become less challenging, and (unfortunately) less effective. If you push yourself to new levels of strength or exhaustion, you'll almost certainly see a shift. Here are some ways you can challenge your body:

·        Swap your jog for a bike ride.

·        Try weights with your cardio routine. (ChaLEAN Extreme or 21 Day Fix can help you do this.)

·        Add intervals of high intensity to really make you sweat. 

·        Drop to the floor for 10 push-ups right now!

The better you get at something, the easier it becomes.  Add more weight as you get and to move faster and jump higher as our programs progress. But it's also why all of our programs have phases of training. As your body adapts to stimulus, you need to change that stimulus in order to keep results happening.

3. Eat some almonds.

Almonds are a great snack, plus there's some research that indicates that they can help you burn fat. That's because they contain fiber and fatty acids—the good kind of fat that helps you lose weight.

So next time you grab a snack, try a small handful of almonds.  Any nut, really. While almonds are one of the better nuts, all of them have a similar nutritional profile and make excellent snacks.  You can eat any nut it would probably do the same.

4. Get more sleep.

You could be training too hard, which is about the quickest way to hit a weight loss plateau, because an over-trained body holds on to weight as if it were starving to death. There's no better way to test this than to try and sleep more. The reason is that your body recovers much more quickly from exercise while it's asleep, and if you're burning the midnight oil while trying to do INSANITY, you could easily plateau from lack of recovery time.

5. Relax.

Believe it or not, the one big thing besides diet and exercise that can cause you to plateau is stress. When you're stressed, your body sends out higher levels of the hormone cortisol and can encourage your body to hang on to fat. Cortisol is actually a performance-enhancing hormone.  We are living life in the fast lane.  Cortisol is released at times when the body is in an emergency state.  It increases performance, but only over a short period of time. When cortisol is released and forced into action at regular intervals, it causes your body to wear down and switch to more drastic means of survival, like holding on to excess amounts of body fat. Your life shouldn't feel like one big emergency.

We get stressed for many reasons, almost all of which are influenced by the society around us. One of the best ways to combat stress is to get some alone time to chill. If you're the type who can't let go, try some forced relaxation techniques, of which yoga seems to be one of the most effective. There's something special about the mind/body interaction of yoga that forces a relaxed state even from the most stressed of us.

The End Of Exercise Is Coming!

The end of exercise is coming with Cize!  

Yes, you heard it right!  It's a new workout video by Shaun T!  Tired of squats, lunges, push-ups, and boring cardio??   Do I have your attention?  Then you will be looking forward to Shaun T's new workout video, coming soon!  You will be sweatin' to hot new moves and great music!!  

And if you think you can't dance, don't worry.  Shaun breaks it down for you step-by-step, move-by-move and builds them into a full dance combo.  And at the end, you'll get to CIZE IT UP!!  

You'll be so focused on mastering the moves that for 35-40 minutes, you'll forget you're actually burning fat and calories, and getting in the best shape of your life!!

"Don't say you can't dance..because anyone can dance.." -Shaun T

If you want to be one of the first to know when it will be available.  Sign up for FREE option at this link :  Get Your FREE Account Here

Check out a sample of the workout!

Sample of Cize Here

20 Foods That Keep You Feeling Full

If you find yourself mindlessly snacking or your meals aren't keeping you as full as you'd like, here is a list of foods that will help.  Eating well-balanced meals and snacks are important for maintaining a healthy lifestyle.

Avocado

Avocados are full of healthy monounsaturated fats, which help keep you full. Add half an avocado to a slice of  Ezekiel toast for a breakfast that'll keep you full until lunch. 

Nuts

Nuts don't just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A 1/4 cup of almonds, for example, contains four grams of fiber.

Oatmeal

Stay fuller longer with a bowl of oatmeal; half a cup of rolled oats contains five grams of fiber. Besides that, oatmeal can help increase your body's levels of the appetite-regulating hormone cholecystokinin,  which may help with hunger. 

Apples

An apple makes an ideal morning or afternoon snack; the fruit is a great source of fiber to keep you feeling full, and its high water content helps fill your belly as well. Apples also contain pectin, which can help prevent blood sugar spikes that spur hunger.

Spices

Studies have shown that spicy food can help keep you fuller longer as well as increase your metabolism.  Try adding cayenne pepper to your dishes. 

Mint

The smell of mint is not only calming but is also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on over snacking.

Edamame

A 1/2 cup of edamame is only 95 calories but contains over eight grams of protein, making the baby soy beans a good snacking choice.

Leafy Greens

High water content and fiber also help leafy vegetables fill your stomach.

Flaxseeds

Another great source of appetite-suppressing omega-3s, one tablespoon of flaxseeds contains 2.3 grams of omega-3s, not to mention three grams of stomach-filling fiber. Flaxseeds are also a good source of omega-6 fatty acids, which may increase levels of the appetite-suppressing hormone cholecystokinin.

Eggs

Another protein-packed food are eggs, which studies have shown can help you control your appetite for up to 36 hours.

Yogurt

Another excellent source of protein, yogurt has the added benefit of its fat-burning potential. Choose low- or nonfat Greek yogurt for added protein potential.

Coffee

Some studies have found that caffeine may suppress your appetite for a short time, although the effects haven't been shown with long-term consumption.

Chia Seeds

Chia seeds are a great source of omega-3s, protein, and fiber — all of which can help suppress hunger. Some people swear by chia seeds as a diet tool, since the seeds swell with water to fill your stomach, but this theory is mostly unsubstantiated.

Lemon

Eating something sour can help curb sweet cravings, helping you feel satisfied after a meal.  You can get both your Chia Seeds and Lemon with this recipe,  on your next salad to control overeating. 

Lemon Chia Seed Dressing

Ingredients

      1/4 cup olive oil

      Juice of 1 lemon

      1 tbsp apple cider vinegar

      1 tbsp honey

      1 tbsp chia seeds

      Salt and Pepper to taste

        

Instructions

1.       Whisk all ingredients together.

2.       Toss with salad of your choice until coated.

3.       Store in refrigerator.

Vinegar

Studies have shown that vinegar may help keep you from feeling hungry by slowing stomach emptying; it also lowers the glycemic index of high-carb foods like pasta, which means it can help you feel fuller longer by slowing the release of glucose into your bloodstream. Some people swear by drinking apple cider vinegar every day because it's also rich in vitamins and can aid in digestion, among many other uses, but even incorporating vinegar into a meal (like a vinaigrette for your salad) can help reap its benefits.

Soup

Studies have shown that people who ate soup as an appetizer ended up eating less throughout their meal.  Just make sure you choose a broth-based soup over a high-fat creamy version.

Water

Sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well (in fact, drinking water before you eat is a good practice, since sometimes people confuse dehydration with hunger). If a glass of water isn't cutting it, eating a snack featuring fruits and vegetables that have a high water content like apples (which are good sources of fiber as well), watermelon, or cucumbers can have the same effect.

Beans

Beans are a low-calorie source of fiber and protein, so they are a good choice if you're looking to stay full. Sneak some beans into your smoothies, burgers,  to help control between-meal hunger.

Green Tea

Drinking hot water can help keep you full, and not only that, green tea may also help increase your levels of the appetite-regulating-hormone cholecystokinin.

Salmon

Besides being a good source of lean protein, salmon (as with other types of seafood) is a good source of omega-3s. Studies have shown that omega-3s can help increase satiety, and further research suggests that eating omega-3s may help reduce food reward cues.

Shakeology Cleanse

Want to lose 3-10 lbs in 3 days and cleanse your body of preservatives? You HAVE to try this cleanse :)  Message Me for details.

What is the Shakeology Cleanse and What makes it different from other cleanses?!?

What makes the Shakeology Cleanse stand apart from the others is that the Shakeology cleanse is not a true "cleanse". The Shakeology Cleanse is a calorie restricted, nutrient rich cleanse. There are no strange drinks made of maple and lemon or apple cider. With Shakeology you will be satisfied and you won't be a zombie or feel like you are starving your body of vital nutrients, because you aren't! The main point of the Shakeology Cleanse is not calorie restriction but nutrient richness. The aim is to get the most nutrients into your body with the fewest calories consumed. These calories are to fuel your workouts and rid the body of toxins and hydration into homeostasis. The result with this cleanse to have your body run more efficiently and the weight loss is just an added benefit that most experience (you can lose anywhere from 3lbs to 10lbs in just 3 days!!).

The Benefits of the Shakeology 3-Day-Cleanse:

• Rid your body of fat
• Detoxify your body
• Jump start your weight loss and fitness routine
• Body rejuvenation

How does the Shakeology Cleanse work?

With the Shakeology Cleanse your daily food structure remains close to the same as you’re everyday eating. You will still be eating every few hours with meals that are balanced and nutrient rich which will make up for consuming fewer calories. This means that you can still continue with your workout routine. Adding fruits, nuts, seeds, and the Shakeology fiber supplement can be done as you see fit. Your one solid meal a day, your salad, can also contain fruits, nuts, and seeds, legumes, and veggies along with four ounces or less of a white protein. The point is to keep you satiated and to avoid anything that is artificial - including your salad dressing. The Shakeology Cleanse is designed to optimize your body’s performance. You want to have enough food to fuel your day and your workout. By eating foods that are high in fiber and nutrients it is virtually impossible to overeat. With the high fiber, digestive aids, and enzymes, your body will be ridding itself of excess food and fat and flushing out waste.

Shakeology 3-Day Cleanse Explained:

The Shakeology 3-day cleanse is an innovative way to use Shakeology as a cleanse. It's very simple to follow and is unlike any other cleanse out there today. One of the things that makes it so different from other "cleanses" is in fact that the Shakeology 3-Day Cleanse is a "performance" cleanse. This is because it is designed to be done along with a workout or fitness program. Here is how it works and how to follow:

Once again, this cleanse is meant to be done in conjunction with your regular fitness routine but best to schedule during your recovery weeks if you are doing an intense program like P90X or INSANITY. It is also a GREAT way to jump-start ANY fitness routine and weight loss by doing the cleanse the week before you begin and getting your body healthy!

 

Reasons why you might not lose weight:First, most people WILL lose some weight but weight loss is not the goal of the Shakeology Cleanse. People with a lot of junk in their systems tend to lose the most weight from this cleanse. If you've been eating clean then there are less toxins and food left in your system to be rid of. While you may not lose much weight while doing the cleanse, your body will be ready to lose once you have finished and continue your fitness program.

Second, restricting calories can be stressful. Stress in the body releases the hormone cortisol and inhibits you from losing weight. This is the reason why you don't do the Shakeology Cleanse no longer than 3 days.
A 3 day Shakeology Cleanse costs $45.  Message me to order Cleanse.

Frequently Asked Questions:
How many calories per day?
800 - 1,100 per day


How often can I do the Shakeology Cleanse?
Ideally you should do it once per quarter (every 3 months)
When you start a new workout program
When you feel you need help breaking through a weight-loss plateau


Should I/Can I still do my workout during the Cleanse?
Depends on the individual
You will have less energy, so consider doing it during your 'recovery' week
Don't do it in the middle of P90X or INSANITY


Can I do a 1-day or 2-day Cleanse?
Yes, some people see results in 1 or 2 days!
It is NOT recommended doing the Cleanse for longer than 3 days!


Should I/Can I take other Beachbody supplements during the Cleanse?
Not the Beachbody Results and Recovery drink, it has too much sugar
All other Beachbody supplements are fine but not necessary

How Much Does it Cost?

$45 per 3 day cleanse plus shipping.

To order, please send me an email and specify what flavor you would like, Chocolate, Vanilla, Strawberry or a combo pack.

theslaydons@gmail.com