ORANGE, Conn. (WTNH) — You’re working hard to lose weight, seeing the scale move and them bam! You hit a plateau. It’s not uncommon. One study found weight loss typically halts after six months. But don’t worry, Stephen Coreano, a trainer at The Edge fitness Clubs, has a few ways to get your metabolism revving again.
“Essentially, when we hit a plateau our body has gone into starvation mode, so it starts to hold on to everything that it has left,” Coreano explained.
To help get your body to shed that last bit of weight, Coreano first recommends paying close attention to what you eat.
“We tend to think we need to eat less when we lose weight, but chances are we’re not eating the right things when we need to, or we’re not getting enough of the right foods,” Coreano said.
Foods like vegetables.
“They’re high in fiber and high in nutrients and your body’s going to need a ton of that when we’re losing weight,” Coreano explained.
When it comes to diet, Coreano also says be sure you’re getting enough omega three fatty acids from foods like chia seeds, walnuts and salmon.
“It’s essential for your fatty acid metabolism and teaching your body to burn fat,” he said.
Also, consider carb cycling, or varying the amount of carbohydrates you eat each day.
“So maybe I have a high low and medium carbohydrate day in which I have a limit to the amount of carbohydrates I eat and what that does is shock the body,” Coreano said.
He recommends eating a lower amount of carbohydrates on the days you rest and more carbs on the days you workout.
“When the metabolism is revving after the workout, we are more susceptible to use all that energy we take in our calories as nutrients for the body and not store it as fat,” Coreano explained.
Diet isn’t the only change you should make to break through that plateau. It’s also important to strength train.
“We can lose weight from just eating alone, but often time when we do that we’ll lose muscle from that weight so the muscle is what essentially gets your metabolism running,” he said.
To build muscle Coreano says incorporate high compound workouts into your routine.
“Essentially you’re moving more than one body part at a time so again burning more calories and retaining that muscle mass,” he explained.
High compound workouts include things like squats, kettle bell swings, push-ups and pull-ups.
“Those exercises require a lot of energy for a short amount of time and they tap into those carbohydrate stores and allow you to burn them off,” Coreano said.
The Edge Fitness trainer also says interval training exercises, like those done in the Edge Strong classes, are key.
“It’s known to ramp up your metabolism and get you to burn a ton of calories in a short amount of time,” Coreano explained.
The hour-long class uses heart monitors to make sure participants are burning the most calories possible.
“So if you’re not losing those five pounds, the heart rate training can help you understand if you’re actually pushing yourself hard enough,” Coreano said.
And one last tip from Coreano — logging your food and exercise in a journal. That way you can see what’s working or what’s not working for you and make changes. For more information, visit TheEdgeFitnessClubs.com.