Secrets to Busting the Weight Loss Plateau

Have you ever been doing a diet and losing weight like crazy, and suddenly your weight loss grinds to a halt and it leaves you questioning whether you're doing weight loss wrong? I think that everyone that has seriously tried and attempted to lose weight has come across this same problem and a grand majority don't know what to do about it. When your body halts to a stop when you're doing everything right that you have always done to lose weight, what are you supposed to do? Today we are going to discuss and talk about the secrets to busting the weight loss plateau! Let's get started!

1. Efficiency: What happens to your body when you start losing weight and getting into a routine that makes your body shrug it off like its nothing? What happens is that your body is working more efficiently and you will need to adjust your body to do more working out and using more energy than the energy that you get from your food. When you use the energy of the body, your body will start to make more because all of the energy was expended. 

2. Nutrition: Increases in protein and fiber need to happen more often than not because protein and fiber will keep you satiated and will keep you feeling full for longer amounts of time. If you're wanting to lose weight, then you need to increase your muscle mass. Muscle is what burns your extra fat. This is why you see these really obese people working out and suddenly they shed huge amounts of weight. Supplementing with protein shakes and doing weightlifting or HIIT (High Intensity Interval Training) is how to kick your body into using more fat for energy and busting the weight loss plateau.  

3. Hydration: Believe it or not, your body will hold onto more water and suck up as much as it can handle if you are depriving yourself of water and are not hydrating like you should be. Hydration will help your body let go of water weight and shed a lot of extra weight that you didn't know that you had to shed. If your body is 75% water, then guess how much water it takes to continually keep your body running at peak performance. A LOT! Drink enough water and it will boost your energy as well.  

4. Calories: You wouldn't believe how many calories the average obese person drinks in a day from sugary coffee, soda, teas and alcohol. The average obese person drinks 450-900+ calories per day and you could cut these to almost under 100 if you drink flavored sparkling waters like Waterloo or Bubly because they still give you the same fizz without the sugary calories. I love San Pelegrino with some lemon in it as it keeps my kidney stones from forming new ones while breaking down the ones that are already there. The average obese person eats 2,500-4,500 calories per day. If it takes a caloric deficit of 3,500 calories in order to burn 1 pound of fat, then you must find ways of cutting calories in order to safely lose 1-3 pounds of fat per week. 

5. Cheat: Having a cheat day to eat and drink a couple of foods and drinks that you normally wouldn't drink or eat on your diet can help with busting the weight loss plateau because it helps your body enjoy good hormones from rewarding yourself for being on your diet. Remember to keep a hold on the cheat day so that it doesn't spiral into an out-of-control binging day. I have experienced that I have the will and power to keep going in my diet if I give myself a cheat day every other week to break up the monotony. 

Implementing these secrets to busting the weight loss plateau will have you plunging right back into your weight loss and diet with greater passion and fervor. I have hit so many plateaus in my weight loss journey over the years and its generally a good thing that you have hit a plateau. It means that your body has adapted enough to the current conditions and minor adjustments get you back on track. Please share this with a friend or family member that you know needs help busting the weight loss plateau!  

DISCLAIMER: The writer of this blog post is not liable or responsible for the reader and what they do with the information that is written in this blog post. Do your own research and consult your doctor before changing your lifestyle in big ways. I am not a doctor, but I speak on behalf of my own life and what has worked for me. 

~Obesity Overload

Capsaicin, Weight Loss WONDER?

Have you ever eaten something spicy and then had heartburn afterwards? This is because the capsaicin that is found in peppers helps boost metabolism, curbs appetite and help your body burn fat. Recently I have found a combination that is a weight loss WONDER combination and you aren’t going to believe what the combination is! Turn the heat up on capsaicin and let’s get cooking! 

1. Capsaicin 

Capsaicin is the first part of the combination in this weight loss wonder. Capsaicin is in varying amounts in peppers that you can eat. Generally the more capsaicin, the spicier a peppery food is. Capsaicin helps reduce the intake of calories by speeding up the transport of food. We have two kinds of fat cells in our body, white fat that your body stores for another day to keep from starving and brown fat that the body uses as energy. Capsaicin helps the white fat act like brown fat in the body. 

2. Yogurt 

I have been eating yogurt by the large tub in conjunction with Tabasco green hot sauce in my mashed potatoes. The yogurt has billions of good probiotics that promote good gut and stomach health. If you get Greek yogurt it’s all the better on the diet. While I definitely don’t eat the Tabasco green hot sauce and yogurt together, I eat them in the same day. My body has felt more energetic and I have kept losing weight and maintaining the weight loss. 

3. How much capsaicin should I eat? 

I splash my green Tabasco hot sauce quite a few times in my two-three cups of mashed potatoes. 2.6 mg of capsaicin every 36-144 hours can help you CURB THE WEIGHT LOSS PLATEAU. I use about 1/4 of the bottle of Tabasco in my potatoes every day and it has been greatly boosting my weight loss naturally. 

4. How much yogurt should I eat? 

This one is personal preference although I shoot for around 1-3 cups of yogurt in a day. I eat the smooth strawberry Yoplait yogurt for a dessert and it’s addictive in flavor. Greek yogurt is a great lower sugar alternative for dieting and weight loss. Yogurt probiotic is great for gut biome support. 

I do hope that you have learned something about weight loss and a food combination that you can embrace and use in your own life. Peppers that have capsaicin and yogurt that has probiotics can and do boost weight loss. Plateaus will be a thing of the past if you use this combination in your own life. Get to eating that spicy food and you will build a spicy tolerance and you will have no regrets! 

(I am not a licensed doctor and all liability rests on the reader’s shoulders to research. Please research and talk to your doctor about the benefits of capsaicin!) 

~ObesityOverload

5 Secrets to Blasting Through Weight Loss Plateau

Have you ever been in a weight loss plateau? Have you ever been trying to lose weight and you suddenly stop losing weight? If you need help getting through your weight loss plateau, you are really going to enjoy these 5 secrets to blasting through your weight loss plateau. There are some things that we can tweak a little bit to really throw our weight loss back into high gear. These are surefire secrets to blasting through weight loss plateau. Enjoy and share these secrets so others can profit!

1. Switch Things Up
Switching things up like eating different foods that you normally don't eat, doing exercises or activities that you don't normally do for your weight loss, or going to bed a little bit earlier can throw your body's weight loss back into high gear by throwing it off track and tricking yourself into doing things you don't normally do.

2. Get Moving
If you are someone that doesn't move very often you should take up the 10/2 rule and move for 10 minutes every 2 hours. If you can move for 10 minutes every 2 hours then you will burn more calories and help your body continue to keep the weight loss train moving. 

3. Cut More Calories 
Cut more calories where you can. Eat lower calories that are more dense and real food instead of processed food. We can cut more calories and help the caloric difference to be greater. Eat less calories than what you burn and your weight loss will begin again. Sometimes we forget this easy concept.

4. Consider Supplementing L-Carnitine
I have tried supplementing L-Carnitine and would suggest that you consult your doctor about supplementing it in your own life. Greater blood flow and more efficiency in your body can require that your body burn more calories to run. L-Carnitine is a great supplement to help your weight loss.

5. Sleep 1 Hour Longer
Sleeping 1 hour longer is a great secret for blasting through your weight loss plateau. The more you sleep the more you burn and the more weight you lose. Your body doesn't burn fat and calories while you work out, it burns them while you sleep. Sleeping is a growth and rejuvenating action that takes a lot of energy to do.

I hope that you have enjoyed these 5 secrets to blasting through your weight loss plateau. Implement these 5 secrets and enjoy the benefits of these fantastic tips. You will see your weight loss continue and will thrive in seeing your weight drop. Those couple of extra pounds in weight loss is in sight. You CAN reach your goals and get to the body that you deserve. Please share these 5 secrets to blasting through your weight loss plateau!

~Obesity Overload

Stuck in a Rut? Blast Through Your Plateau!

Are you one of those people that is stuck in a rut? You work out, try to do everything right, but you still can't lose weight? I am here to tell you that there are a few things that you can do, starting today, that will help you blast through your plateau and get to the point of burning fat again. You may have lost a good bit of weight and then it slowed down or stopped. This is what we call a plateau. It happens when what you're doing for weight loss, your diet, workout, and other things that you're doing become insufficient and too easy for your body to handle. Let's look at a few things that can help!

1. Cut Out Sugar
If you already haven't cut out sugar, you will be pleasantly surprised to find that you can help blast through your plateau if you merely cut out sugar. Sugar is what diseases and cancer feeds on. There is little to no good bodily benefits to sugar besides the fact that it gives you a little bit of energy. If you cut out sugar, you are on your way to blasting that plateau.

2. Get Motivated!
One reason why you may be plateauing in your weight loss is because of a lack of motivation. I have found that in my own weight loss, if I wasn't fully committed to doing it, making it work, really cooking good things, and keeping my motivation, I would fall behind and gain weight in my plateau. You need to stay motivated to blast through the plateau! Here is a video to help you guys with motivation!

3. Cut the Calories
Something that I figured out a long time ago when I was working on my weight loss was that you really have to watch how many calories you cut and make sure that you are really cutting calories. You may think that you're cutting calories in one area of the weight loss, but you forget that you are still consuming them by the truckload in other areas of weight loss. Cut those calories.

4. Change Your Workout
Another revelation that I had when I was younger and studying about weight loss was the fact that the body, when you give it enough time, will make itself strong enough to become efficient enough to get through your workout with ease. It was mind blowing! Change your workout and make it harder or get a different kind of workout that utilizes your weaker muscle groups. Blast through that plateau!

5. Visualize
A lot of the time that I spent in weight loss was time that I didn't visualize what I was doing. I thought that I was still fat, still overweight, still obese, and it was a driving force for that huge plateau that weighed me down. Visualize success and visualize a skinnier and more slim and sleek you that you can be proud of. Don't get weighed down on where you are now, visualize where you want to be.

6. Journal EVERYTHING
If you guys remember, I incorporated keeping journal into our weight loss steps at the founding of this blog. Writing down everything that you eat, lick, or taste can be a great way to see exactly what you are eating. It helps us know what we are eating, how much of it, when we eat it, and it allows us to adjust our weight loss program and how we do things accordingly.

7. Eat More Fiber
This is a rut that I found myself in when I looked at my weight loss. I wasn't eating enough fiber and I had a lot of food just sitting in my stomach that was seeming to rot. I wasn't passing my food quick enough because I wasn't eating enough fiber, and this was allowing my body to consume and put on more of the fat and weight from my food. Eating more fiber allows your body to get rid of impurities.

8. Overeating
A lot of the time, when we go to restaurants, they give us gigantic amounts of food. We think that we have to eat all of this food, when in fact, we don't! Put half of your meal into a box or doggy bag and save it for later. Overeating can happen at home as well. When you are at home all the time, you're around food, and your body feels like it wants to eat all of the time. Get out of this rut and blast through that plateau.

You guys can and will conquer your plateau. I believe that you guys can get out of this rut and blast through your plateau. I would suggest implementing these tips on how to get out of your plateau. When you let your plateau go to long, it becomes harder to get out of it later on. The longer you wait on getting out the worse off you are. Weight loss is a hard venture that takes strength and energy to get through. You can do it!

~Obesity Overload

Why Do We Gain Weight Even Though We Work Hard?

Why do we gain weight despite our efforts? I sometimes feel like I tread water when my weight loss slows down. Have you ever been in this place? A lot of people have. You may not know where to start. Even when we feel like we are getting no where, we need to realize what we are doing wrong and get back to what is going to help us lose weight.

1. Back to Basics
When you don't know where you start go back to the basics. Go to the weight loss formula.
Eat Less Calories + Burn More Calories than You Take In = FAT AND WEIGHT LOSS!!!

2. Plateau
The plateau is a point in time when you haven't lost weight for a good amount of time. We all come to that time. Get back to why you are trying to lose weight and keep doing the right things. In accordance with this tip, stay fundamental and focus on what you are doing.

3. Cut Out the Sugary Drinks
Sugar adds extra fat to your diet. Cut them out to get even more from your weight loss. We don't realize the simple fact that sugar causes us to gain weight. Eating fat doesn't make us fat, eating and drinking sugar does.

4. Beer is Fattening
If you consume beer and alcohol on a regular basis you could be adding a beer belly on top of the abs that you could be gaining. This is another big reason we gain weight even though we work hard.

Implement and observe these tips in your life to get past the hard times. Obesity is plaguing our society in America. Take your stand against obesity. Don't let your efforts be lost. If worse comes to worse, start over in your weight loss, make new goals, and get started again!

Weight Loss Plateau, How to Rise Above!

...that time when you can't seem to lose any more weight!

Isn't it freakishly annoying?

Everyone that has been a serious diet has had a weight loss plateau.

The closer you get to your target goal the closer you get to your weight loss plateau.

Today we are going to talk about what occurs during the weight loss plateau and how to rise above to lose that weight that you need to reach your goal weight.

What Happens During a Plateau?

1. Quick Weight Loss Slows

If you are a big loser, meaning that, if you lose weight quickly, then you can expect to slow during a plateau.

Your body gets used to consuming a certain amount of calories, so you should change it up a little bit.

2. Stress Levels

You may have hit a stress level that leaves you subconsciously eating more than you think.

3. Junk Food

Eating more junk food that has the same calories as good food is still going to be fattier for you and worse for your body. Just because it has the same calories does not mean that it is equal in nutrition.

What to Do About It?

1. Reevaluate Your Caloric Intake

If you have put down the pencil and paper on monitoring your calories, then you need to pick them back up and begin monitoring them again.

It may be that you have begun to slowly revert back to old eating habits, especially during the holidays.

2. Relax

Take a few moments a day to relax. Sit down and take a deep breath.

If you are into yoga, then take up yoga; if you are into meditation, then take up meditation.

If you are into neither, then sit down with a nice cup of coffee and thoroughly enjoy it.

3. Cut Out the Junk

Yes, you heard it right! I know that this may sound harsh.

I like candy and soda as much as the next person, but it is terrible for weight loss.

Take into account how much junk you have been eating lately.

4. Watch Overeating at Restaurants

You could be overeating at restaurants and not even know it.

This is a common mistake with people trying to lose weight.

Just because it looks better for you doesn't mean that it is, really make sure its better for you.

5. Eat More Fruits and Vegetables

If you are someone that has been a light consumer of fruits and vegetables, it may be time to really focus on eating more for your benefit.

The last thing a person on a diet wants to hear is what I'm telling you, but if you want to push past the plateau and get that great body that you have wanted for a long time.

6. Wear a Pedometer

If you wear a pedometer, then you can monitor how far you walk in a day and figure in a few more steps to boost your fat loss.

Push past that weight loss plateau, rise above!

I hope that you have a good holiday season!

Remember to enjoy yourself with your family, but don't overly splurge.

Your weight loss coach,

~Obesity Overload