JJ's Feedback Blog: Malia Hits a Plateau
First of all, congratulations on your amazing progress. I have some simple suggestions to help you break your plateau, but I want to focus on what could be creating the problem which you already brought up, and that is SLEEP!!!
University of Chicago has done some interesting sleep research, and they found that failure to get the recommended seven to nine hours of quality sleep nightly can put one at risk for obesity EVEN if they are eating healthily and exercising consistently!
The reason for this is that lack of sleep (and this happens after ONE poor night of sleep) creates a hormonal chaos in your body that favors fat storing. You will be hungrier, crave more carbs/sugar and have low energy (which then gets in the way of good exercise).
So here is what I want you to do:
- Continue getting up at the same time each morning – that is a great strategy.
- Set your alarm clock for an hour before you need to go to bed so you can start winding down – turn off technology, take a bath, dim the lights or read a good (not great) book.
- Try taking a nap between 1 and 3 pm if you are tired for 20-60 minutes.
- Exercise early in the day.
- Try the following sleep supportive nutrients and supplements: Antioxidants like Vitamin C provide your body with the power to fight off free radical damage; 5-Hydroxytryptophan (5-HTP) or Tryptophan, which are precursors to the body’s production of serotonin and melatonin (which promotes restful sleep); and Theanine, known to increase levels of the neurotransmitter GABA in the brain, promotes a sense of relaxation to cope with the stress of everyday overwork and fatigue.
Here are some things that can help you break the weight loss plateau:
- Do a double – split your workout, and do it twice a day. Since you are working out less each time, you can work out harder, and it will give you an extra metabolic boost.
- Change up your exercise routine – try cross-fit or spinning class, do a 4x4 DVD or change up your cardio bursting.
- Substitute two meals a day with a meal replacement shake.
- Drink decaffeinated green tea – the polyphenols support metabolism and fat burning, and the theanine helps you handle stress better.
- Exchange some of your starchy carbs (rice, beans, sweet potatoes) for non-starchy veggies (broccoli, red peppers, romaine lettuce, etc.)
And make sure you are checking your measurements as well… you have massively upped your fitness level which means that you have also put on some muscle while losing fat. Therefore, your weight loss is even more significant, and ultimately, your body composition (i.e. your ratio of fat to lean muscle) is what matters most.
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Photo Source (upper right): DCL