Doing all the right things but not seeing any results? Fitness expert Sam Wood shares his top tips to help you try and beat the weight loss plateau.
I hear it all the time from my clients ‘Sam - I’m working out, I’m eating healthily, but I still can’t shift the weight’.
There are five reasons this could potentially be happening.
If you take these tips on board, they could help you break through the plateau and get you well on your way to being a fat-burning machine.
1+1 = 3
Now, what does this mean? I know it doesn’t sound logical, but it is!
Your training and your nutrition doesn’t just equal 1 + 1, it has a far greater combined effect. How you exercise and what you eat complement each other, so you should never do one in isolation or focus on one more than the other if you're serious about getting results.
Change the intensity
The intensity of your training is relevant to your fitness level, so this doesn’t mean you have to train like a maniac! The key here is to ensure you move every day and make sure at least three of your workouts are out of your comfort zone.
When you train inside your comfort zone you stop burning fat once you stop moving. When you push yourself you will continue to burn fat, even while resting for up to 24 hours. Your metabolism has an afterburn effect!
You should move every day, which means there will be variety in your training and also fluctuation in the intensity of your movement.
It doesn’t have to be a hard workout every day, but you should consistently be doing some form of movement 30 minutes daily and consistently eating well.
Look at your portion control
We are conditioned in the Western world to fill up our plate and then eat everything on it. It’s either bad manners not to or how we've been brought up and we seem to subscribe to a "more is more" philosophy. But it’s not – less is more! Portion control could definitely be the thing that is holding you back.
I don’t believe in counting calories but you do have to be sensible about your portion sizes if you are looking to lose weight.
Drink more water
What happens when I train clients is I tell them to ‘drink more, drink more, drink more’ and usually it goes in one ear and out the other. Until I say this – ‘the reason you’re not burning fat and losing weight is because you aren’t hydrated.’
All of a sudden they begin to pay attention because it means something to them and they start to drink more water and lose weight.
I like to think of it as follows: The food you are putting into your body is the petrol in the car and the water is the oil to keep the engine ticking over and running day to day. You must be consuming enough water - approximately 2.5 - 4 litres per day depending on your size and weight - to keep your metabolic processes working effectively.
If you can get these five things in check, I promise you will be burning fat more efficiently than ever.