Natural Weight Loss – Break The Plateau

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The Weight Loss Motivation Bible

Natural Weight Loss – Break The Plateau

Author: Debbie McNeely

During any weight loss journey there will be weeks and even months where the scale does not budge. This is often called a weight-loss plateau. It can be very discouraging. Sometimes this frustration can lead to emotional eating and even giving up on healthy living entirely. The important thing to remember is that first of all, weight loss is not a destination it is a journey toward eating healthier and being healthier with weight loss as a side effect for overweight individuals. Fortunately, there are some ways to overcome weight loss plateaus.

Appropriate Mindset — As mentioned above, it is important to realize and accept that eating right is not something you do for just a short time until you reach your “goal weight,” but instead, is something that needs to be done for the rest of your life. Having a lifetime mindset instead of a short-term mindset is your first step to being successful.

Eating healthy needs to be accomplished whether or not one is trying to lose weight. Remember, that there are plenty of unhealthy skinny people. Doctors are starting to identify so-called, “fat, skinny people” who aren’t obese but who have illness associated with the obese such as type II diabetes, high blood pressure, and other physical issues that overweight people have. These people just happen to have a metabolism that doesn’t show their health state on the outside.

Therefore realize, that you’re one of the lucky ones, you can use vanity to drive yourself to eat healthy! But, do have a long-term mindset instead of short-term because eventually your weight will normalize, and then you will need to eat for health without having weight loss as your goal.

Intentional exercise– To be healthy everyone needs to do some sort of intentional exercise. The good news is that you don’t have to do much exercise to reap the benefits. Studies have shown that 200 to 300 minutes of moderate intensity exercise per week is enough to improve weight loss results. This equates to less than an hour a day.

To determine if you’re exercising at a moderate intensity you should be able to carry on a conversation but you can’t sing during the activity. Another way is to monitor your heart rate. Your heart rate should be at about 70 to 80 percent of your maximum heart rate. This can be figured out by doing a calculation using this formula. 206.9 – (0.67 x age). Simply walking at a brisk pace four to seven times a week can meet the requirements of intentional exercise for weight loss. Other examples of intentional exercise:

  • Ballroom Dancing
  • Bicycling at 11 miles an hour or slower
  • Brisk Walking at about 3 to 4 MPH 3 to 5 times a week
  • Gardening
  • Hour-long Aerobics class 3 to 5 times a week
  • Playing Tennis
  • Swimming laps 30 minutes a day

Mindful eating– The next way to jump-start weight loss during a weight loss plateau is to practice mindful eating. Sometimes when a person has been practicing eating right for months and even years they lose their way due to eating too large of serving sizes. We start adding bigger servings of the wrong kind of food, start snacking more often, and kind of lose sight of what we are really eating.

Start measuring food serving sizes to ensure that you really are eating what you think you’re eating. Eat at the table using a normal sized rather than a super sized plate. Use serving spoons in which you know what quantity they serve up. In this way you can monitor how much you are eating realistically. Our minds will often tell us we’re not eating much when in reality we are eating sometimes two and three times the food that we really require to keep our bodies healthy.

Fill your plate with vegetables first, protein next, and give yourself half-servings of starches like rice, potatoes, corn, and breads. Eat plain fruit for dessert instead of sugary cakes and fat laden cobblers and ice-cream. Substitution is your friend when it comes to eating healthy, losing weight, and coming off a weight loss plateau. Avoid foods entirely that have chemicals and are simply just “fake” foods. No one needs a to eat Twinkies. Be realistic about what you really need to be satisfied and healthy.

Be aware of not only what and how much you are eating but also when and where. Practice eating at the dinner table each evening. Set the table, make eating a special event in your life instead of something you do standing in front of the fridge, or sitting in front of the TV. If you’re eating at the table, setting a beautiful plate, and celebrating the food you serve eating will become an enjoyable experience, as it should be, without any guilt associated with it. When you’re eating notice how the food looks, notice what is in the food, and notice how it tastes too. When you pay really close attention to all these aspects of food, you’ll quickly realize how much better healthy whole foods look and taste in comparison to the fake foods prevalent in our diets today.

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About the Author

About the Author You can be Deliciously Skinny by eating outside the box. Find out how Debbie did it the natural weight loss way without the pain, torture and restrictions of diets. Her Torture Free Dieting report is a gift to you. To download your copy right now and start melting fat the delicious way click: Torture Free Dieting

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20 Responses to “Natural Weight Loss – Break The Plateau”

  1. Josh says:

    okay, so I know almost everything there is to know about losing weight effectively. I love to give advice to people on how to lose weight. Am I in good shape? Hellz no! I am 50 lbs overweight and 21 years old in college. I know all this stuff about losing weight, yet I cannot apply to myself. Why am I not strong enough to do this? I can barely resist eating. I love food so much. Taco bell, pizza, quesadillas, hot pockets, cola, the list goes on. I am addicted to food, I eat when I’m not hungry because I crave the taste of it. I have asked for the strength to resist these temptations but to no avail. It seems hopeless that I will ever be average weight. I dont’ need weight loss advice per se…I need ways to become strong enough to resist my strongest temptations…any suggestions?
    I should mention that I do get up off my butt and try to stay active, I’m not that lazy, it’s just that the amount of calories I am able to consumer is far more I can burn off at my activity level, in the shape I am in, I can’t do extremely heavy workouts, in fact running hurts my legs, any kind of weight training will deal a lot of pain, right now, I basically try to walk a lot, because it’s basicall what I can do right now without noticing bad side effects.

  2. itskind2bcruel says:

    You need to go to therapy to find out what the underlying cause may be. it has to be more than a craving…maybe a hormone imbalance or something medically or mentally out of whack. you need to start exercising and eat fresh fruits/vegies, berries and fiber when you want to eat the junk food. occupy your time with reading, walking, hanging out with friends, etc. attend church. having God on your side always helps.

  3. oystergirl says:

    I have a few medical conditions that prevent me from exercising as much as I would like and I take medication that makes me put on weight.

    I have put on a little bit of weight lately and just wanting to get rid of it but have tried cutting down on fatty foods etc and exercising more but nothing is helping!!

    Wanting some tips on weight loss – Stuff that actually works!!

  4. ak_az_vm says:

    Here is a place that reviews a bunch of weight loss programs, dieting aides, supplements and so on. The site even has categories like diabetes, low fat and hypnosis. Pretty cool site.–Top-10-Weight-Loss-Programs.html

    Many of the programs listed have consumer reviews, so you can read what others think of the different products and programs before you decide on one for yourself.

    Hope this helps!

  5. Hailey says:

    I want to lose 20 – 30 pound by the beginning of November. I need to know what foods to eat. I will be going and walking/running everyday after school as well.

    I’m 5’9 i have a large body frame. I weigh somewhere around 190.
    The healthy weight range for my height is 150 – 170.

    Any tips on how to maximize my weight loss in that amount of time. Thanks.

  6. PlayingNice says:

    you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don’t over 60 minutes at a time.

    Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

    The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

    Don’t look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

    Good luck and stick at it.

  7. CharlesZacharydue9/10/09 says:

    well i have hypothyroidism and its hard to lose weight-and i recently got the depo provera shot and since then i have gained twenty pounds-i cant really workout alot cause i had knee surgery and i havent regained full capability of my knee-so i cant run an di cant do much-i am on levothyroxin for my thyroid, occassional combivent-and i am a college student and i work like one day a week for five hours-what weight loss pills or supplemens would you suggest?

  8. Charly says:

    Get off Depo. It is dangerous and completely messed my hormone levels up. I was having menopausal symptoms at only 23!

    When I switched to a different birth control the weight started coming off on its own…

  9. noodle_stupot says:

    I am going to be going to a cool party in 7 weeks its a pool party and I want to drop some weight and look awsome in a nice designer back less and side less bathing suit or a cute piece but I need help I need to do what ever I can do I have a gym membership so i can work out. I just need to know what pills food and work outs can i do to have rapid weight loss plus i want to be the hot girel all guys at boot camp want

  10. Jamie says:

    Diet wise, you know, no junk. no processed food.

    * Instead of having 3 large meals in a day, have 5-6 small meals. Make sure to keep a gap of 2-3 hours between two consecutive meals. It will help speed up your metabolism and result in burning of more calories. Have protein, carbs & fat in a 40/40/20 percentage.
    * Drink at least 8 glasses of water in a day. The more you increase your water consumption, the better it is.
    * Never ever skip meals or eat too less in order to lose weight. It will only make your metabolism slower, resulting in an even slower burning of calories.
    *check out this site to determine how many calories you need daily to sustain you weight – then eat less.

    Check with the gym trainers on food supplements like whey protein.

    Now I know you want a quick fix, too, and a pill that helps burn fat. Try Hydroxycut. Worked for me, but it’s not cheap & can wreak havoc with your system.

    That said, there’s a cardio training regimen called High-intensity interval training (HIIT). You sprint & walk. Can take only 15/20 minutes a day, 3/4 times a week. It is the current best way to raise your metabolism & burn fat. Here’s a site that describes it in detail.

    Also, to help tone that tummy try core exercises. A coupla sites:'s%20folder/

  11. kendram says:

    Weight Loss?
    I Had a child on June 28th. I am 5’2 and the day i had him i weighed 195 lbs ( i gained ALOT OF WEIGHT, i started out 130 lbs!) i now weigh 150 lbs. I go to the gym 4x per week i do 30 mins of cardio per day. I only drink water and i eat healthy. Any ideas or supplements people have tried with results. I have 20 more pouds to lose!

    i forgot to put that i have a personal trainer. I dont just do cardio i have a reg. workout routine too. Hiowever Ive been stuck in a rut i havent lost any more weight in a month

  12. Hanser says:

    You seem to be doing good!

    The basics to losing weight is really so simple.

    Burn up more than you take in.

    So, eat healthy; like you’re doing, and drinking a lot of cold water.

    Exercise as oftn as you can. Weights are ok, but more cardio.

    Don’t eat fried foods. Don’t use butter/margerine…that kind of stuff. Stay away from dressings and the ‘fatty’ stuff.

    Your stomach will shrink and you won’t feel as hungry. You have to train it the way you do anything with your body. I think you’re doing great. Keep yopur food portions small, eat a little more frequently maybe, but keep the overall intake low.

    Good luck I think you’re well on your way, and I applaud you for your diligence!

  13. p.richards96 says:

    I’m in my late teens and I’m trying to loose weight. I’m 5’7” and was at 211 lbs before I started my changing my diet. I’ve been doing that since January 6th..I am currently at 192lbs..oh yes! I’ve still got a lot to do but I could use some encouragement. How’s my weight loss progressing?

  14. OhMyGod! says:

    marvelous! i will post this question to my wife and tell how the young people are taking good care about their health! may u loss more weight and gain more inner peace and beauty!
    good luck and good going!

  15. Leo says:

    I want to detoxify my body and loss weight healthily and rapidly. I want to lose 90 lbs by the end of the year.

  16. Hanser says:

    I did fatloss4idiots diet plan and I lost about 50 pounds in not even 3 months. And I’ve kept it off for almost 2 years now. I found it to be the easiest diet because it pretty much told you what you could and couldn’t eat and you didn’t have to count points or anything like that. What I lost really isn’t typical for the amount of time I did it but I know others who have done it and they got really good results from it as well.

  17. Hanser says:

    I am 20 years old. 5’1 and 122 lbs. I have recently gained this weight. I used to be around 105lbs. I am planning to go on a juice diet as well as an exercise plan put to speed up this process I want to substitute a eight loss product or a fat burner…hydroxy cut… I want to get back to my old weight this month. Please tell me what will be the best product for my plan.

  18. Hanser says:

    try a hunger suppressent cuz exercise causes u to waant to eat more this will help with the cravings after a workout

  19. Hanser says:

    I want to lose about 50 pounds and I am worried about having saggy skin after losing the weight. I’ve already lost 10 pounds in two weeks. I want to lose about 40 more pounds. That said, how much weight loss would cause me to have sagging skin? Is there anything I can do to avoid having saggy skin after I lose this weight?

  20. Grace says:

    Don’t just lose weight, also define your muscles (pilates helps for that and it doesn’t make you look bulky). I think you would have to lose a lot of weight at one time for your skin to get saggy.