Having a support system is key to weight loss success! Dieting with a buddy could make all the difference and help you finally lose that weight. A supportive friend can push you to overcome your big roadblocks—particularly the common, dreaded weight loss plateau.
When either you or your buddy reaches a plateau, help one another out, first, to get over that “set-point” weight. Research has shown that our bodies naturally want to be maintained at a stable weight, our individual “set-point” weight—even if we reduce our caloric intake and burn more calories. As we know, the body adapts, especially during a state of caloric deprivation. That means: often, when you switch to a low-calorie diet, your body protects itself by going into hibernation mode and holding onto whatever calories you feed it. For that reason, many people can’t seem to get below a certain weight range. All of a sudden, it’s: “Hello Plateau!”
Thankfully, we can do something about this “set-point” to help our bodies realize and embrace CHANGE! The key to promoting weight change is to do things differently. You need to give your body a healthy shock, and tell it to wake up and accept weight loss.
Here are 5 tips to help you get past your set-point weight and overcome your plateau—all with the help of a buddy!
1. Do resistance training, 4 times a week, together. Both of you should put resistance training or weight lifting or your calendars. Even 5 minutes is sufficient time to work out 3 body parts, with 3 sets of 10 to 12 repetitions. Make sure the amount of resistance or weight is enough to cause you to feel the burn after 10 to 12 reps, or else it’s not effective. If you can’t fit 1 hour of exercise at a time into your day, getting some resistance training in is even more important than doing cardio because it builds muscle; muscle building is what actually changes your physical body structure and makes your body more efficient at calorie burning!