Avoiding—and Conquering—that Weight Loss Plateau. You’ve been humming along, the pounds have been dropping, then bam! Several weeks in a row! Yet, you did the same thing as the previous weeks and you had lost, so what’s up? You’ve hit the dreaded weight loss plateau! Many feel like throwing in the towel at this point because “it’s not working”. Don’t do it! Reaching a plateau in your weight loss journey is very common. Pretty much everyone runs headfirst into that weight loss wall at one time or another if you didn’t plan ahead, so you are not alone! I can teach you how to safely get off that plateau and avoid it in the future. For good! We’ve incorporated three plateau prevention tools into our carb cycling plan which focuses on alternating high- carb and low- carb days to optimize fat burn and weight loss. In order to successfully avoid a plateau, you do need to utilize all three tools. Tool #1: Reward Days or Reward Meals. Reward yourself! It may sound counter- productive to eat more, to lose, but it works! And I do mean any—nothing is excluded. Depending on which carb cycle you’re following, you’ll either eat one Reward Meal every high- carb day (Easy Cycle), or have one Reward Day every week (Classic, Turbo, Fit, and Extreme Cycles). How can you still lose weight and get off that plateau by eating those types of foods? Here’s how: Over time (usually in 4- 1. By making a dramatic change in calories and foods, you fake out your body and snap it out of that routine! Also, rewarding yourself with those foods you crave, you also quench those cravings (instead of binging on them later!). By eating those extra calories you boost your metabolism so your body burns even more calories. We’ve proven this over and over again with our peeps on the show. Do you have to eat sugary or trigger foods on your reward day? Your goal whether you eat healthy, or want to binge a little bit, it to consume about 1,0. Reward Day and about 3. Are YOU making these weight loss mistakes? The ten most common slimming misconceptions revealed (and it's time to quit 'low fat' foods) Nutritionist Nichola Whitehead. Reward Meal if you are doing the Easy Cycle. Tool #2: The Slingshot Week. The Slingshot Week is the last week of the four- week cycle in the Easy, Classic, Turbo, and Fit Cycles in carb cycling. At the end of an Extreme Cycle 2. Turbo Cycle if you’d like to turbocharge your weight loss, or do a Slingshot Week. During your Slingshot Week, which is seven days of high- carb days, you’ll still get your Reward Day or Reward Meals, just as during the other three weeks. You might be hesitant to mix up your routine this much, but I promise—it works! Doing something different for a whole week is just what your body needs to get it out of its routine and to continue to force those unwanted pounds to find a new home. If your body is very stubborn and still wants to plateau even after a Slingshot Week, here are some ideas that might help: Double- check your portion sizes to make sure you’re not eating more than you think you are. Throw a Slingshot Week into your carb cycle at random times. Hopefully this will be enough to keep your body guessing as to what’s going on. If your body still insists on plateauing, change to a faster cycle: Easy to Classic, or Classic to Turbo, or Turbo to Extreme. And remember, everybody responds differently to the Slingshot Week. Some might gain weight, some might stay the same, and others might even lose some pounds. But no matter what your body does, remind yourself that you’re on the right course to avoiding that weight loss plateau. Tool #3: Vary your exercise routine. When your weight loss plateaus, you’ll be tempted to eat less and exercise more. From tools #1 & #2 you already know that decreasing your calorie intake is not the answer, and exercising a lot more is not the answer either. Instead, change up your exercise routine: If you do the same workout six times in a row, do something totally different for the seventh. Increase your intensity or add intervals to your scheduled routine from time to time to force your body out of its exercise rut. If you’ve been training hard, take a rest day! Your body won’t know what to think about that one! You don’t have to suffer through a weight loss plateau! A group of researchers have conducted a study based on 3,1000 healthy adults to determine the number of steps required for weight control. Here are the findings. The American Council on Exercise estimates that the. Walking 10-12,000 steps a day does wonders for weight loss A scientifically based guide to intermittent fasting as alternative to traditional weight loss diets. Nigella Lawson, 56, is one such woman. The curvy food writer and chef announced in 2011 that she had no intention of losing weight, despite fluctuating between a size. Whether you want to lose 10 pounds in 2 weeks or a longer period of time, applying these 10 tips give you the best shot at losing the weight. Add these three tools to your transformation toolbox and keep shedding those pounds. After weight loss these women can't bear their diet faces. There’s a saying in Hollywood, first coined by the glamorous Sixties actress Catherine Deneuve, which will strike a chord with women the world over: . Once you get past the age where your metabolism keeps lumps and bumps at bay and your skin is too fresh- faced for wrinkles, you can’t possibly keep both your face and body in a state of youthful perfection. The middle- aged women who choose to prioritise their faces are easy to pick out in a crowd. Their bodies may bulge in all the wrong places, but they have the enviable visage of a 3. All of which draws attention away from their steadily sagging bodies. Annmarie Sweeney, 4. Cheshire, says that since losing a lot of weight over the past ten months, she now looks in the mirror and doesn’t recognise the woman she sees. Nigella Lawson said she had no intention of losing weight in 2. Nigella Lawson, 5. The curvy food writer and chef announced in 2. As the pounds drop off, the years start showing up on their faces. Wrinkles and crow’s feet that were once plumped by fat appear out of nowhere; their previously apple- like cheeks look hollow and skin turns sallow. Jo Laybourn, 4. 4, from Chelmsford, Essex, who works for a children's charity, says that since she has lost 4st, she’s become conscious of the lines around her mouth. Rather than recapturing their youth, these women - having finally achieved the figure of a much younger woman - end up looking several years older than they actually are. Scientists have recognised the phenomenon for some time. In 2. 00. 9, a team of researchers in the U. S. A plump, arched face is a sign of youth; one that is concave and bony looks far older.’Annmarie says that when she was bigger (left) she could have passed for being in her twenties. She says that after losing weight she now has hooded eyes and wrinkles. Jo says she now feels fitter and healthier but thinks the downside is that she looks drawn and old. Even celebrities aren’t immune from developing . The gaunt, hollow- cheeked look has become commonplace among middle- aged A- list actresses and models - so much so that surgeons are fielding soaring numbers of requests for procedures that reverse its effects. A recent survey of surgeons worldwide revealed a 5. Among some of the most high- profile sufferers are stars whose extreme diet regimes have taken a heavy toll on their looks. In the 2. 0 years since she came to fame, Victoria Beckham, 4. Spice Girl to having jutting cheekbones, circles under her eyes and a permanently pinched expression. When, in 2. 01. 4, she appeared at an awards ceremony in London after a period out of the spotlight, fans remarked that her face looked . I always knew I’d choose the latter.’But Fern Britton, 5. Before the TV presenter had her . Actress Courteney Cox, 5. Fern Britton, 5. 8, is possibly the most striking example of a diet face in the public eye. After dropping five stone to become a slimline size 1. Jo Laybourn, 4. 4, who lives in Chelmsford, Essex, with Mark, her husband, and works for a children’s charity, says that since she has lost 4 st, she’s become almost wary of smiling because she’s so conscious of the lines around her mouth. She says her weight has always fluctuated, but during her two pregnancies she gained a lot. Jo was spurred on to start losing weight after she saw a 'hideous' photograph of herself at the end of 2. Jo says she does not regret losing weight, but if she could afford to splash out she would get some fillers to get her youthful plumpness back. I have deep wrinkles around my eyes and lines down either side of my mouth. I thought getting fit would make me look and feel younger, but instead it’s given me an aged face. As we age, however, these nutrients are diverted elsewhere in the body, causing the fat pockets to start deflating. The mother of three boys, aged seven, 1. Finchley, North- West London, says she has always been a yo- yo dieter and lost weight running everyday 'I’d pound the pavements every day, racking up mile after mile. The first place I noticed the weight dropping off was from was my face - and instead of looking younger, I started to look gaunt and old,' Suzanne says. Slimming also causes stress to the ligaments in our face. Dr Jonquille Chantrey, a Cheshire- based cosmetic surgeon, says this can make the skin look like it’s melting. If weight is lost, these can stretch and relax, contributing to the face appearing to sag,’ she explains. As a result, restricting calories can cause the face to become malnourished, explains Dr Aamer Khan, of the Harley Street Skin Clinic. Now that Suzanne is thinner, she said her cheeks have lost their plumpness and the wrinkles have set in. This affects women in very different ways, depending on their genetics and ethnicity. Asian women, for example, are born with more fat in the deeper layers of their skin and so age naturally at a slower rate, even when dieting. Caucasians have thinner skin, so when they diet in middle age, says Dr Papageorgiou, . Today, I’m two stone lighter and wear a dress size 1. I’d pound the pavements every day, racking up mile after mile. The first place I noticed the weight dropping off was from was my face - and instead of looking younger, I started to look gaunt and old. Now that I’m thinner, they’ve lost their plumpness and the wrinkles have set in. But losing all this weight has made me look more like her than ever before. Losing weight left Ulrika’s Jonsson’s face more wrinkly So why is it that dieting doesn’t have the same ageing effect on younger women? Until the age of 3. This declines at a rate of 1 per cent to 1. Without collagen, the skin loses its ability to . This is because younger women have a thicker dermis - the inner layer of skin containing the blood vessels and hair follicles - which acts as an extra shield for our looks. Because we don’t need fat in this part of the body, it will naturally settle elsewhere. As well as being the first place we lose fat, the face is the last place it tends to go back on. An ageing face seems a high price to pay for a supple young body, especially considering all the work that goes into dieting in middle- age. But even higher are the costs required to rectify . This is pricier still, costing upwards of . And perhaps, when you reach that certain age, you might choose to put your body second and your face first.
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