When you lose weight, you will go through ups and downs. There will be times when you eat well and exercise hard but don’t lose weight, and then other times where it will feel easy. Your body will go through these types of plateaus and it’s normal! But when your body starts to reach it’s ideal weight, you will find weight loss even harder and will need to work even harder to make changes.

If you’re in this situation, these tips will help you get over the line and lose those last few kilos. But remember, this will be difficult so you need to be dedicated! Good luck :)

Be Dedicated With Your Diet!

If you are only putting in about 50% effort into your eating, you won’t get results at this stage. You need to be really dedicated. That means grocery shopping (no junk food allowed), reading food labels, meal prepping, not eating out, and saying no to junk food. I’m not saying that you can’t eat it, but you need to be eating it very occasionally, not every day.healthy eating

Workout Smarter

Your body needs to be constantly challenged at this stage and shocked, so that it does not plateau. Your workouts need to be harder, but this doesn’t necessarily mean that they need to be longer. Run faster but for the same amount of time, do the same style of resistance workouts but make each exercise a little bit more challenging or by adding a few extra reps.

Have A Rest Day

With the intense workouts you’re doing, you NEED a rest day so don’t feel bad about taking it! You don’t want to go too hard and then injure yourself or feel so exhausted that you need a few days off, because that will just make you go backwards. Scheduling in rest days is actually an important part of the program, so have days

Keep A Food And Exercise Diary

This is one of the greatest ways to stay accountable. Often we know how to eat healthy and exercise, but putting it into practice doesn’t always happen. It’s hard! I don’t know how this happens, but writing it all down just makes you want to do better! Well it always does in my experience :) So write down what you eat each day and what exercise you do and go back and have a look at it after each day and at the end of the week to see how you really did.

Foam Roll And Stretch

If you’re exercising a lot, foam rolling and stretching is absolutely vital. If not, you might be so sore that you can’t get back to the gym the next day. You then might need to take more rest days, and we don’t want that. I know sometimes it seems boring and like a waste of time, but I promise you, it is not! Try to do at least 10 minutes after each workout session, even if it’s just cardio! You still need to stretch and foam roll them legs. Have a read of my blog post on what stretches to do here.stretching5

Avoid Eating Out

Diet really is the most important thing when you’re trying to lose weight. Eating out makes it harder to stick to your diet. You end up eating more calories, even if you order a “healthy” meal, and your routine gets messed up. I would try to avoid eating out as much as possible; not forever, just for the few weeks where you’re really trying to make these changes!

As I said, when you get to this stage, it is hard and you need lots of dedication to really change your body. But if you want it bad enough, you will do all of these things. And you will reap the benefits! xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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