When we first start to lose weight, the pounds seem to fly off. But weight loss starts to slow once we’re close to our goal weight. And for some of us, weight loss stops completely after the initial phase. What gives? Your body has gotten used to your usual nutrition and fitness routine so this regimen is no longer as effective. No worries: Here’s a list of nutrition and exercise tips to help you break through the plateau and lose those last few pounds.
1. Switch up your calorie intake. If you’ve been following a diet for a while, chances are you eat the same number of calories each day. As a result, your metabolism has adapted and you’re not burning as many calories as you used to. To keep your body guessing, eat more calories one day and less calories the next. If you usually eat 1800 calories a day, eat 1200 calories one day and eat 2400 the next and repeat. Follow this technique for a week before reverting to your old intake. For help on manipulating calories, check out MenScience Boot Camp.
2. Do more cardio exercises for men. The benefits of regular cardiovascular exercise for men are endless. So why not do a little more? If you typically do a half hour of running, do 45 minutes next time. If you bike for 10 miles, add two more. The more exercise you do, the more calories you burn – it’s simple science. Just use common sense: If you usually run 3 miles, don’t suddenly attempt a 20-mile run. You can also vary exercises: Stop running for two weeks and swim instead. For some cardio ideas, check out “7 Fun Outdoor Activities for Men.”
3. Try a thermogenic formula. Men’s fat burners can be an effective way to stimulate your metabolism and help you increase fat loss. Just make sure the thermogenic formula you pick uses natural ingredients that have been proven to work. MenScience Thermogenic Formula uses green tea and other natural ingredients like taurine and guarana to boost your energy levels and burn fat. Find out more about so-called men’s fat burners by reading “What is a Thermogenic Formula?”
4. Time your nutrients. Fats, protein and carbs all play a huge role in men’s nutrition and weight loss. Try manipulating the combination of these nutrients to boost weight loss. If you usually eat carb-rich snacks like fruit or crackers, try a protein-heavy snack like nuts. Similarly, if you usually eat carbs in the evening, try eating most of them in the morning instead. For more info on timing nutrients, check out “Your Guide to Nutrient Timing.”
5. Take a week off your diet. Sometimes, it’ll do you some good to just forget about your diet. This doesn’t mean you can scarf down cake every day. You should still eat relatively healthy but stop counting calories and all that jazz. Use the nutrition knowledge you’ve acquired to make smart choices and indulge every once in a while. This change will confuse your body into burning more fat — it won’t do you harm in the grand scheme of things. Read “Common Men’s Nutrition and Skincare Mistakes” for more great tips.
6. Lift weights and build more muscle. Weight-training can help you burn calories and increase muscle mass. Muscle expends more energy than fat, so the more muscle you have, the faster your metabolism. Replace one of your cardio days with a weight-lifting day to start. Afterward, you can develop your own weight-training program based on your needs. Be sure to take a CLA supplement for men to boost muscle growth even further. “What is a CLA Supplement?” explains the importance of conjugated linoleic acid in your diet.
7. Keep a food journal. If you’ve evaluated your diet and can’t seem to find anything wrong with it, you may benefit from a food journal. For a week, keep track of every food and drink you put in your mouth. Odds are that you’re neglecting to count incidental calories. The handful of popcorn at the movies, the calories from the cream in your coffee, the sips from your friend’s soda – all of these little things add up. A food journal can help you catch things you may have otherwise missed.
8. Don’t get discouraged. The worst thing you can do when hitting a weight-loss plateau is quit. You’ve come this far already, so it’s important not to lose motivation. Just because the scale hasn’t shifted in two weeks doesn’t mean you’re failing. You’re still succeeding as long as the needle isn’t moving in the other direction. Keep at it and you’ll reach your goal – we promise.
