6 Methods to Pull Your self Out of a Weight Loss Rut

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Weight Loss Rut

So you're stuck, hey I hear you.

We are in an unprecedented time, everything we took for granted is no longer so. We are all committed to social isolation as much as possible, which brings us significant challenges. We're less mobile and our routines have been turned upside down.

No doubt you are sick of your clothes being too tight. You are bored. Sounds like you are into weight loss. But don't fret: read our easy ways to get back on track with a bang.

And remember, you are not alone in this: Thousands of people are stuck in a rut through no fault of their own … and all they need is a gentle push and they're gone.

1) Fill out your daily journal

It is important that you familiarize yourself with your habits and there is no better way than seeing them than with them written on paper. By recording your daily habits (and discussing them with your weight loss advisor) you can instantly see what your problem might be or where bad habits have relapsed. Research confirms this – did you know that? People lose twice as much weight when they keep track of their food in a journal? Read more here.

For me it's the carbohydrates. So I'm going to remind myself what to do with "6 Easy Ways to Cut Down Your Carbs" – and ta-da, I'm out of my rut.

2) Double your exercise

Be honest here. What are you doing now? Most people do about half the exercise they should. We've heard all the excuses.

You need to do something about four times a week to have a serious impact on these muscle stores (which in turn will boost your metabolism). Ask yourself WHY you stop doing it. Do you really enjoy your workouts? It's important that you do this, otherwise it just won't be consistent. If you hate the gym, ditch it and go outside for a hill or a brisk walk around the apartment. If you're bored, try a new dance class with a friend or book a hiking vacation and train for it. And remember, even if you don't feel like it beforehand, the endorphin mood boost you get after your workout is exactly what you need to get out of the rut you are in.

3) Protein every three to four hours

Are you religious? If not, you may not have your blood sugar under control and as a result, you may be craving unhelpful foods or eating regularly. It's a rut, but one that is easy to get out of. The key is timing the protein (some people set an alarm to hum on their phone as a reminder). Personally, I don't need a reminder as I am hungry forever. The key is the choices we make. Good ones: an ounce of cheese with a few grapes, a protein bar, hummus with carrot sticks, peanut butter on celery sticks, a handful of almonds, some Greek yogurt with chia seeds and blueberries, a boiled egg, a small can of baked beans (eaten cold is fine!) Or a slice of ham or beef jerky. Bad choices: scones, pastries, fruit alone (without a serving of protein), or something too sugary (like sugary yogurt, carbonated soft drinks, crispy chocolate, or jellies) – just say "no" and be sure to stock up on goodies – in the fridge, at work and in your pocket.

4) Eyeball your food portions

You may have started off well, but you have noticed that the portions have gotten bigger again. Do you remember half a cup of porridge (cooked)? It means just that, as does half a cup of cooked rice. If you keep overeating, limit your carbohydrates to breakfast time (after all, it seems a lot easier to control a slice of toast than to serve yourself the right amount of rice at dinner). Don't forget that cauliflower rice is a great alternative and it will save your carbohydrate for brekkie. And remember to be generous with healthy foods. That means you have to eat veggies at every meal (including mushrooms / tomatoes with your eggs at brekkie, lots of lettuce for lunch, and lots of green veggies for dinner) – too often people save on it and then they're on a boring food slide.

5) Think about your healthy fats

Instead of solid fats like butter or margarine, use small amounts of olives, canola, and other oils that are good for your waistline and heart. And remember that a small amount of healthy fats per day (e.g. almonds / olives / seeds / oily fish like tuna) can actually help you lose middle weight while also stimulating the hormone leptin, which Signaling your brain that it is you are full and satisfied. Almonds are double the win as they're also full of protein, and some research shows that they may have significant fat-burning power as well. In fact, eating almonds on a daily basis is linked to greater weight loss and higher fat metabolism. Keep your eating interesting with the healthy fats!

6) Drink More Water and Build in Rewards!

I know you will be bored when we say this, but it really makes all the difference! If you can't stand cold water in cold weather, drink plenty of herbal tea or just boiled water. Research suggests that drinking H2O also helps you burn up to 200 calories a day by boosting your metabolism. Also, make sure that you reward yourself for all of your hard work. Many of our clients who get their weight loss to the goal are also the ones who indulge themselves regularly on their journey – and that can't be a coincidence. An evening bath with Epsom salts, a meal (yes, even mid-week – make yourself a treat!), A new magazine or book, or a massage or facial – all of these are great reminders of the importance of being good to be yourself and will go a long way to get you out of this rut.

Happy readers!

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