Beat the Diet Plateau

By Amy Schwartz
Greater Baltimore Jewish Community Center

Is the scale stuck? It’s frustrating when you’re doing all the right things, but the scale isn’t budging. Here are a few tips to get the scale moving in the right direction:

1. Clean up your diet. Examine your diet to be sure you’re being honest with yourself. Write everything down. Watch the sugar, fat, and fried foods.

2. Avoid the alcohol. When calculating the calories they eat, most people leave out what they drink! Alcohol adds unnecessary calories to your diet. It also slows down your metabolism and reduces your motivation to work out.

JCC Workout Photo3. Vary your exercise routine. Is your exercise “routine?” It not only gets boring, but your body gets used to the same workout every day. So, try something different – lift weights one day, swim the next day, take a group fitness class the day after.

4. Try high-intensity interval training (HIIT). Your body gets used to exercising at the same speed and same intensity every work out. Try differing levels of intensity. Change your speed; increase your incline; push yourself outside your comfort zone.

5. Lose the book! If you’re reading while you’re on the treadmill, elliptical, or bike you can definitely work harder! So, save the book for the beach and pick up the intensity. Not only will you increase your fitness level, but you’ll burn more calories in a shorter period of time!

6. Strength train.  Use weight training to build muscle. The more muscle you have, the more calories you burn at rest!

7. Drink water. If you’re not drinking enough water, your body may be retaining water – adding numbers to the scale. The recommended amount – about half your weight in ounces of water per day.

8. Make 250 minutes your goal! Exercise for at least 30 minutes each day and make 250 minutes of exercise per week your goal. People who exercise for at least 30 minutes every day are more successful with weight loss.

The Jewish Community Center has two beautiful fitness centers in Owings Mills and Park Heights. Learn more about its fitness and wellness program>>
Looking to live healthfully in Jewish Baltimore? Check out our guide to healthy living programs and activities in the area>>

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