When you do the same kind of exercise over and over, your body gets more efficient at that exercise and may start burning less calories to get it done. Mix things up and add some variety to your routine, and you are likely to see an improvement.  Add some interval training to your normal walking or jogging program for a huge caloric boost. Try a new kind of fitness class or activity. There are hundreds of free fitness videos available on YouTube and other sites like Fitness Blender. You could try a new kind of workout every single day! Meet with a personal trainer to get new ideas and create a routine that will optimize your weight loss. Adding muscle mass increases the number of calories you burn every day and makes weight loss easier. Add some strength or resistance training to your routine to get that scale moving again.  Strength training doesn't require an expensive gym membership. You can get started with some inexpensive lightweight dumbbells and go from there.  To avoid putting on a lot of muscle bulk, focus on lots of reps using smaller weights. Women often worry about lifting weights and becoming too "bulky," but unless they are actively trying to gain muscle, this won't happen. Women will gain muscle by lifting, but they won't bulk up because they have lower levels of testosterone. There are also many great strength-building exercises you can do with no equipment whatsoever! These include pushups, squats, step-ups, and dozens more. It's easy to fall into the habit of eating the same food day after day, which can lead to boredom and overeating, and may train your body to become too efficient at digesting certain foods. Shaking up your diet might be just the thing to get past your weight-loss plateau.  Try adding some new foods to your routine, especially fruits and vegetables. Change your eating schedule around. Try making breakfast your largest meal of the day, or breaking up 3 large meals into 6 smaller ones. Eating throughout the day keeps your metabolism going. Switch out the plates: instead of dishing out your salad on a small plate, and your entrée on a large one, do the opposite! Try eating something with casein protein before bed (like cottage cheese). It takes a long time for your body to digest this type of protein, causing your metabolism to work even while you sleep. Numerous studies have shown that a protein-rich diet can help dieters lose more weight by improving satiety (the feeling of fullness) throughout the day, and increasing muscle mass. Adjust your diet to include more protein, and try to space your protein intake out throughout the day. If you increase your protein intake, be sure to decrease your intake of carbohydrates and/or fats to make up for it. Weight loss still requires a calorie deficit, regardless of what kind of calories you are consuming. If you typically skip breakfast, or only eat a light meal in the morning, shifting more of your calories to the A.M. can help you lose more weight. A breakfast rich in protein has been shown to be especially beneficial for those wishing to lose weight.  Start your day with some scrambled eggs, or a protein shake. Try a protein-enriched cereal for an easy and convenient breakfast treat. Never skip breakfast. The worst breakfast that you can have is no breakfast. Not getting enough sleep taxes your body, slows your metabolism, and makes you more likely to overeat during the day. If you wake up feeling tired and sluggish, try going to bed an hour earlier for a week. Not only are you likely to feel better in general, the number on that scale will likely start dropping again. Sometimes your body just needs a break, and many fitness experts recommend taking time off from a calorie-restricted diet as a way to get past a diet plateau. The goal is not to go bananas and eat everything in sight, but simply to return your caloric intake to the base level needed for maintenance, 1800 to 2400 calories per day for most people, for three days. When you resume your regular diet, you should see a noticeable improvement right away.
تنويع التمرينات التي تمارسها. إضافة تمارين القوة. كسر العادات الغذائية. تناول المزيد من البروتين. تناول وجبة إفطار أكبر. احصل على المزيد من النوم. توقف لبضعة أيام عن اتباع أي رجيم.