TIP #12-THE PLATEAU & 1 DAY EXAMPLE

They call it the weight loss “plateau”. You’ve been going for a little awhile here, might have experienced a burst of weight loss out of the gate, but then all of sudden it feels like you’re going in slow-mo. Want to speed it up again?

After your body adapts to a routine, it’s not as challenged and doesn’t burn as many calories. You have to work differently or harder. If you can, shave off 10-15% of your current calorie intake. (An easy way to think of it: just take about 5 fewer bites of an entree than usual.) Then try a new machine at the gym, or lift heavier weights for fewer reps, or add intervals to your workout. Then make a list of 5 things that show your progress (like how much easier it is climb a flight of stairs) and post it somewhere you can see it everyday so you don’t sabotage yourself by only focusing on how frustrated you’ve been with your plateau. Get re-inspired & re-motivated!

To help you do just that, here is an example of a possible day in the life of someone who gets the most calorie burn & fat blast from dawn til dusk. Use it to create your next, new starting over day! (Remember to substitute 1 or 2 of these meals in your day with Cinch products instead.)

7am-Mix it up with interval training (which increases fat burn by 36%). Walk at a moderate pace for 1 minute, then walk briskly for 1 minute, then run at a moderate pace for 1 minute, then sprint 1 minute. Finish with 30 seconds each of lunges & squats. Repeat 6 times.

9am-Eat your oatmeal. 1 cup topped with 2 tbsp. each of walnuts & dried tart cherries.

9:30am-Hit the lobby bathroom. Take the stairs to a lower floor if you work in an office building when you need to use the bathroom. Walk a bit afterwards (this will help take a breather from work stress anyway) and you could burn 40 calories just in 10 minutes.

10am- Curl while chatting on the phone. Keep a set of 5-10 pound dumbbells under your desk and do bicep curls while you’re on the phone. An easy 20 calories in 5 minutes.

10:30am-Grab a flat-belly snack like hummus. The monounsaturated fatty acids are good for the heart too!

12:30pm-Dine Mediterranean style for lunch. You want a good mix of lean protein, healthy fats, conjugated linoleic acid, & fiber for fat burning. Stuff a whole wheat pita with a 3 oz. pouch of tuna, 3 cups arugula, 1/2 cup chopped tomato, 1/4 cup black olives, & 2 tbsp. feta cheese.

1:05pm-Walk it off. To burn 100 calories, take a brisk 25-minute walk. And use that time for a breathing exercise too.

2:15pm-Go to http://www.funnyordie.com to have a laugh. 10-15 minutes of laughter burns 40 calories and also helps to ease stress that can trigger overeating.

3:30pm-Take a dip, desk triceps dips that is. Sit on a chair edge with hands on either side of you, holding front edge of chair with fingers forward. Flex feet, slide your bottom off seat. With straight back, bend elbows to lower your body, then push back up. Do 5 sets of 20 reps throughout the day to burn 50 calories.

4:30pm-Chill before you commute. Do a 5 minute meditation with eyes closed.

6pm-Pound the pavement. Do a 30 minute run to burn 375 calories. (Or any regular 30-minute workout routine.)

7pm-Eat a power dinner. Boost your metabolism up to 50% by adding capsaicin, which is in a sprinkle of cayenne pepper added to your burrito: a whole-grain tortilla with 1/2 cup canned black beans, 4 tsp. reduced-fat shredded cheddar cheese, 1/4 avocado, 1 cup chopped spinach, & 2 tbsp. spicy salsa.

9pm-Get frisky. (Burn 100 calories with an hour of sexual activity!)

10pm-Snooze to lose. Studies show that 8 1/2 hours of sleep a night helps you get & stay thin.

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