How to Prevent Plateauing in Diet and Fitness

Prevent Plateauing - Healthcodes DNA™

Proven ways to prevent plateauing in diet and fitness 

Losing weight is a complex process that can be discouraging at times. When you step onto the scale and see the same number as yesterday, it feels like the previous day’s efforts were for naught. It’s depressing to reach a weight-loss plateau. We will learn how we can prevent plateauing and make continuous progress.

Your body doesn’t want you to lose weight—it thinks you’re starving when you cut back on calories. “Your body will then make you hungry because it thinks something is wrong and wants you to regain that weight,” explains Peter LePort, MD. Dr. LePort is a bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in California. Also, when you start losing weight (muscle or fat), your metabolic rate slows down, and a slower metabolism means your body starts burning calories at a slower pace.

Other common culprits behind a weight-loss plateau may be gut imbalances, hormonal imbalances, immune dysregulation, inflammation, nutritional deficiencies, or under-recovery, says Chicago-based dietitian Chelsea Stegman, RD, LD, CPT.

So, how do you know when you are going through it? A weight-loss plateau is a lack of weight loss as you increase body awareness and wisdom. You often find that it goes hand in hand with an imbalance in mood, low energy, lack of sleep, lack of recovery from workouts, or overt gut symptoms.

It’s difficult to say how long this phase will last, per Stegman. “It can depend on your unique lifestyle, metabolism, and how you identify these root causes and take appropriate action,” she adds. But weight-loss plateau is often a sign you need to change your focus and dig deeper, and it may also signify that what you’ve been doing so far needs to be slightly adjusted.

Here is how you can push through and start losing again.

 

Dial your workouts down a notch.

If you’re experiencing exhaustion while trying to lose weight, that could be a sign that your workouts are too intense. Often, people try to ramp up their physical activity to levels that are not easy to maintain. In contrast, they may get some short-term benefits regarding weight loss, which may be challenging to keep, leading to weight regain.”

One study published in the journal Current Biology found that more exercise does not equal more calories burned. Instead, those who exercised moderately used the same energy as those who worked hard at the gym. The best route? Stick to the Department of Health and Human Services’ recommendation of at least two and a half hours (or 150 minutes) per week of moderate-intensity aerobic physical activity, plus strength training, at least two days per week.

Physical activities include brisk walking, light biking, swimming, or slow and controlled strength training. It is important to note that regardless of your fitness level, moderate-intensity workouts are an essential part of any program, especially to continue fat loss.

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Add more protein to your diet.

“When you lose weight, the brain and body compensate by making you hungry, which causes you to eat or store more,” says Dr. Stanford. Research published in the journal of Obesity showed that patients who are given a placebo or a weight-loss-triggering type 2 diabetes drug ate 100 more calories per day for every two pounds they lost—indicating that weight loss does make you hungrier.

To push past this, add more protein to your plate (like an extra serving of beans or lean meats). Which can help fill you up faster and help you feel fuller and longer.

Some food sources of dietary protein include:

– lean meats – beef, lamb, veal, pork, kangaroo

– poultry – chicken, turkey, duck, emu, goose, bush birds

– fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

eggs

– dairy products – milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)

– nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, – —- pumpkin seeds, sesame seeds, sunflower seeds

– legumes and beans – beans, lentils, chickpeas, split peas, tofu.

 

Prevent Plateauing - Healthcodes DNA™

 

Try to de-stress.

Suppose you’ve reached the point in your weight-loss journey. Where everyone is pissing you off (trust—it happens), it might be time to take a mental breather to keep losing weight (without losing your mind).

Women who followed a 1,200-calorie-a-day diet, according to a study published in the journal Psychosomatic Medicine, produced more cortisol, the stress hormone, and reported higher stress levels. Also, a study published in the Journal of Obesity found that prolonged exposure to cortisol (like several months) can lead to weight gain—or, if you’re actively trying to lose weight, it can at least stall your progress.

Try some de-stressing techniques (yoga or meditation, anyone?). It’s also crucial for you to be aware that weight-loss plateaus exist and to cut yourself some slack when they happen, Dr. LePort says. If you know you tend to get stressed out when things don’t go your way (fair), you can try adding regular self-care activities, like hanging in a warm bath with candles and a trashy book.

 

Keep a food journal.

“In the initial stages of weight loss, people may see that weight comes off rapidly because they are creating a caloric deficit their body hasn’t experienced before,” says Maya Feller, RDN. of Maya Feller Nutrition. After some time, however, it can be easy to slip back into bad eating or sedentary habits. “Relaxing the reins around portion sizes can stall weight loss,” she says.

Try keeping a food journal to keep your diet plan on track, Feller suggests. According to a study published in the American Journal of Preventive Medicine, people who kept daily food records lost about twice as much as those who didn’t.

 

Do more strength training.

It’s easy to think that endless cardio is the quickest way to weight loss, but don’t skimp on strength training. Cardio will result in weight loss, but you will lose lean body mass in addition to fat. Losing lean body mass will reduce your metabolic rate and precipitate a plateau.

Remember: Make sure you’re strength training at least two days a week. “Muscle is more metabolically active than fat, meaning that the lean body mass you have, the more calories you burn at rest,” explains Feller.

 

Prevent Plateauing - Healthcodes DNA™

 

Increase your physical activity outside of the gym.

It’s terrific if you’re getting 150 minutes of exercise per week. Still, according to research published in the Annals of Internal Medicine, Americans spend more than 12 hours of their 16-hour awake day sitting. And that’s not good for you, especially if you’ve reached a stalemate.

Being active isn’t limited to the gym. So make sure you maintain moving to stay on track with your weight-loss objectives. According to Dr. LePort, simply standing can increase your calorie burn. 

It’s also a good idea to add little calorie-burners to your everyday routine, like walking during breaks, taking the stairs, parking your car farther away from a store entrance, and jumping jacks when you need a little pick-me-up in your day.

 

Cut back on the nightcaps.

“Your nightly glass of wine (or two) may be behind your weight-loss plateau,” says Liz Weinandy, RD, MPH, a registered dietitian at The Ohio State University Wexner Medical Center.

Here’s the thing: Alcohol causes your blood sugar to drop, stimulating your appetite, explains Dr. Stanford. At the same time, it decreases your body’s ability to burn fat, she adds.

Weinandy recommends limiting yourself to having two to three drinks a week and seeing where that gets you. Also, try to drink when you have food, which limits the blood sugar crashes and lowers the odds you’ll end up ravenous.

 

Beware of sneaky “healthy” foods.

There are healthy foods, and then there are foods with a health halo. These foods can trip up your weight-loss efforts if you overeat them. Think: honey, nuts, nut butter, granola, trail mix, full-fat milk, yogurt, and cheeses, says Julie Parrott, RD, a clinical nutrition specialist in Penn Medicine’s Metabolic and Bariatric Surgery Program.

It’s essential to know these foods aren’t necessarily bad for you. Still, they are high in calories, and people tend to assume they’re healthy, overeat them, and then can’t lose weight. Parrott says that doing your best to eat these foods in moderation will help rev up your weight loss again.

 

Do NOT skimp on fiber.

Fiber is a big one. Dietitian Rachel Weinandy says, “fiber stays in the stomach longer.” As a result, that can help you feel fuller longer. So you’re not reaching for unhealthy foods in a desperate moment of hunger.

Another fiber pro? It helps you poop and can help keep things moving in your GI tract, Stanford says—always a plus when you’re trying to lose weight. Try adding more high-fiber foods like lentils, black beans, and even (your fave) avocados to get more of this filling nutrient.

 

Food that is rich with fibers:

– Beans, lentils, and other beans sneak fiber into your diet in soups, stews, and salads.

– Broccoli, this veggie can get pigeonholed as the fiber vegetable.

– Berries.

– Avocados. 

– Popcorn. 

– Whole Grains.

– Apples.

– Dried Fruits.

 

Prevent Plateauing - Healthcodes DNA™

Add some HIIT to your workout.

One crappy thing about working out is that your body gets used to the same exercise routine, which will adapt quickly, unfortunately. 

Adding interval training to the mix can help, Dr. LePort says, when you add something new and unfamiliar, like sprints in the middle of your run or jumping jacks. He explains that it causes your body to work harder and burn more calories.

You can get more out of your workout in a shorter time. One study published in the Journal of Obesity found that people who did HIIT lost more body fat than those who just did standard cardio. Remember that muscle weighs more than fat, so you may notice your pants fitting looser even if the scale doesn’t change.

 

Carry a water bottle around with you everywhere.

Water is a game-changer in weight loss for a few reasons: For starters, it keeps you hydrated (key for your workouts and life in general). But it’s also easy to mistake being thirsty for being hungry, Stanford says—which can lead to unnecessary noshing. “If you have already eaten, and one hour later you feel ‘hungry,’ try drinking fluids first,” Parrott says.

Carry around a water bottle with you always, so it’s there when you need it.

 

Eat vegetables at every single meal.

That way, you’re replacing higher-calorie foods you would have otherwise eaten with lower-calorie, healthier fare, Weinandy says. Adding veggies at every meal also increases your fiber intake, which helps fill you up and keeps you feeling fuller and longer.

It would be best if you also tried to incorporate as many types of veggies as possible to ensure you get all the micronutrients you need. Eating vegetables will also provide beneficial gut bacteria, help balance hormones, and assist with workout recovery. Essentially, vegetables will keep you on track for weight loss. Try to consume two sources of each of these colors per day: greens, oranges, purples, reds, and whites.

 

Use a customized plan to keep you progressing.

With HealthCodes DNA, It features a fantastic program that is DNA-targeted healthy meal plans. The DNA-based program helps in preventing plateauing. Additionally, a genetic test also teaches you how to align your body’s recovery and mindset better to keep exercising sustainably. You will also know what food can help you avoid plateauing in your healthy weight-loss journey.

HealthCodes DNA™ uses proprietary results algorithms and clinical-grade genetic testing technology to deliver ultra-premium DNA testing services. The results speak for themselves: thousands of healthy clients are changing their lifestyles to avoid plateauing, and now you can, too.

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We are always working to enhance our Services with new products, applications and features that may result in the collection of new and different types of information. We will update our privacy statement, as needed.

  1. How we use and share information

HealthCodes DNA will use and share your personal information with third-parties only in the ways that are described in this privacy statement.

  1. Using information to provide, analyze and improve our Services

We use the information described above in Section 3 to operate, provide, analyze and improve our Services. These activities may include, among other things, using your information in a manner consistent with other commitments in this privacy statement, to:

  1. open your account, enable purchases and process payments, communicate with you, and implement your requests (e.g., referrals);
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  • perform research & development activities, which may include, for example, conducting data analysis and research in order to develop new or improve existing products and services, and performing quality control activities.

You may be able to opt-in, opt-out or otherwise adjust your preferences of having your information used for certain of these activities. Please see below to learn more.

We use mobile analytics software to allow us to better understand the functionality of our Mobile Software on your phone. This software may record information such as how often you use the application, the events that occur within the application, aggregated usage, performance data, and where the application was downloaded from. We do not link the information we store within the analytics software to any personally identifiable information you submit within the mobile application.

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You have the choice to participate in HealthCodes DNA Research by providing your consent. “HealthCodes DNA Research” refers to research aimed at publication in peer-reviewed journals and other research funded by the federal government (such as the National Institutes of Health – NIH) conducted by HealthCodes DNA. HealthCodes DNA Research may be sponsored by, conducted on behalf of, or in collaboration with third-parties, such as non-profit foundations, academic institutions or pharmaceutical companies.  HealthCodes DNA Research may study a specific group or population, identify potential areas or targets for therapeutics development, conduct or support the development of drugs, diagnostics or devices to diagnose, predict or treat medical or other health conditions, work with public, private and/or non-profit entities on genetic research initiatives, or otherwise create, commercialize, and apply this new knowledge to improve health care. HealthCodes DNA Research uses your aggregate or individual-level Genetic Information and Self-Reported Information as specified in the Terms of Service.

Consent process for research. Your Genetic Information and Self-Reported Information may be used for HealthCodes DNA Research only if you have consented to this use by completing a Research Initiatives Consent Document. If you have completed a Research Initiatives Consent Document:

  1. Your aggregated, de-identified Genetic Information may be used for either philanthropic or commercial research purposes as set forth more fully the Research Initiatives Consent Document.
  2. When your Genetic Information and Self-Reported Informationis being used for research purposes, it will not be linked to your Registration Information.
  1. Withdrawing your Consent.You may withdraw your consent to participate in HealthCodes DNA Research Initiatives at any time by emailing us at support@healthcodesdna.com. HealthCodes DNA will not include your Genetic Information or Self-Reported Information in new research occurring after 30 days from the receipt of your request. Any research involving your data that has already been performed or published prior to our receipt of your request will not be reversed, undone, or withdrawn. If you withdraw your consent for research your Genetic Information and Self-Reported Information may still be used by us and shared with our third-party service providers to provide and improve our Services (as described in Section 4.a), and shared as Aggregate Information that does not identify you as an individual (as described in Section 4.d).
  2. What happens if you do NOT consent to HealthCodes DNA Research?If you do not complete a Research Initiatives Consent Document or any additional consent agreement with HealthCodes DNA, your information will not be used for HealthCodes DNA Research Initiatives and you will not be able to use HealthCodes DNA Services.
  1. Recruiting for external research

Academic institutions, healthcare organizations, and other groups are always conducting interesting new research projects. We want to make you aware of these opportunities. While we do not share individual-level Genetic Information or Self-Reported Information with third-parties without your consent, from time to time we may inform you of third-party research opportunities for which you may be eligible. For example, if a university tells us about a new cancer research project, we may send an email to HealthCodes DNA members who potentially fit the relevant eligibility criteria based on their Self-Reported Information to make them aware of the research project and provide a link to participate with the research organization conducting the study.

  1. Information we share with third-parties
  • General service providers.We share the information described above in Section 3 with our service providers, as necessary to provide their services to us. Service providers are third-parties (other companies or individuals) that help us to provide, analyze and improve our Services. For example, we work with third-party laboratories and contractors to process and analyze your saliva sample for purposes of generating your Genetic Information

NOTE: Our service providers act on HealthCodes DNA’s behalf. While we implement procedures and contractual terms to protect the confidentiality and security of your information, we cannot guarantee the confidentiality and security of your information due to the inherent risks associated with storing and transmitting data electronically.

When you purchase a testing kit and report from HealthCodes DNA, you are instructed to send a saliva sample to our third-party laboratory with a unique barcode label. The unique barcode identifies you to us but not to the laboratory. We may also be required to provide to the laboratory, your sex and date of birth or age pursuant to clinical laboratory requirements such as the Clinical Laboratory Improvement Amendments (CLIA). No other Registration Information such as your name, address, email, phone number or other contact information) is required or provided to the laboratory. The receiving personnel at the laboratory will remove and discard your “sender information” from the packaging (e.g., name, address) before testing personnel receive the samples for processing. Receiving personnel do not perform testing, and testing personnel handle saliva samples that are labeled only with the unique barcode. DNA and saliva samples are destroyed after the laboratory completes its work, provided that laboratory legal and regulatory requirements no longer require the actual samples to be maintained. A de-identified copy of genotyping data may be kept in accordance with CLIA. The laboratory securely sends the resulting Genetic Information to our third party reporting company along with your unique barcode. Genetic Information is stored securely on our servers; the laboratory also stores your Genetic Information, but again, labeled only with the barcode.

  • “Targeted advertising” service providers.We may permit third-party advertising networks and providers to collect Web Behavior Information on our Service to help us to deliver targeted online advertisements (“ads”) to you. They use cookies and similar technologies (such as JavaScript, beacons, device identifiers, location data, and clear gifs) to compile information about your browser’s or device’s visits and usage patterns on our Services and on other websites over time, which helps to better personalize ads to match your interests, and to measure the effectiveness of ad campaigns.

If you wish to not have this information used for the purpose of serving you targeted ads, you may be able to opt-out of many advertising networks by visiting here and here (if you are located in Canada, click here; or if you are located in the European Union click here). Please note this does not mean that you have opted-out of being served advertising. You will continue to receive generic ads.

  • Aggregate information.We may share aggregate information with third-parties, which is any information that has been stripped of your Registration (e.g., your name and contact information) and aggregated with information of others so that you cannot reasonably be identified as an individual (“Aggregate Information”). This Aggregate Information is different from “individual-level” information. Individual-level Genetic Information or Self-Reported Information of data about a single individual’s genotypes, diseases or other traits/characteristics information. For example, Aggregate Information may include a statement that “30% of our female users share a particular genetic trait,” without providing any data or testing results specific to any individual user. We may provide such Aggregate Information in commercial arrangements with our business partners. In contrast, individual-level Genetic Information could reveal whether a specific user has a particular genetic trait, or all of the Genetic Information about that user. HealthCodes DNA will ask for your consent to share individual-level Genetic Information or Self-Reported Information with any third-party, other than our service providers as necessary for us to provide the Services to you.
  • Information we share with commonly owned entities.We may share some or all of your information with other companies under common ownership or control of HealthCodes DNA, which may include our subsidiaries, our corporate parent, or any other subsidiaries owned by our corporate parent in order to provide you better service and improve user experience. We may provide additional notice and ask for your consent if we wish to share your information with our commonly owned entities in a materially different way than discussed in this Privacy Statement.
  1. Disclosures required by law

Under certain circumstances your information may be subject to disclosure pursuant to judicial or other government subpoenas, warrants, or orders, or in coordination with regulatory authorities, we may be required to disclose personal data in response to lawful requests by public authorities, including to meet national security or law enforcement requirements. HealthCodes DNA will preserve and disclose any and all information to law enforcement agencies or others if required to do so by law or in the good faith belief that such preservation or disclosure is reasonably necessary to: (a) comply with legal or regulatory process (such as a judicial proceeding, court order, or government inquiry) or obligations that HealthCodes DNA may owe pursuant to ethical and other professional rules, laws, and regulations; (b) enforce the HealthCodes DNA Terms of Service and other policies; (c) respond to claims that any content violates the rights of third-parties; or (d) protect the rights, property, or personal safety of HealthCodes DNA, its employees, its users, its clients, and the public.

NOTE: If you are participating in HealthCodes DNA Research, HealthCodes DNA will withhold disclosure of your personal information involved in such research in response to judicial or other government subpoenas, warrants or orders in accordance with any applicable Certificate of Confidentiality that HealthCodes DNA and/or any of its third party providers has obtained from the National Institutes of Health (NIH). There are limits to what the Certificate of Confidentiality covers so please visit the Certificates of Confidentiality Kiosk ( https://grants.nih.gov/grants/policy/coc/index.htm).

  1. Your choices
  2. Access to your account

If your Registration Information changes, you may access, correct or update most of it from your Account page. You may also modify and delete certain of your information. Please note that you may not be able to delete User Content that has been shared with others through the Service and that you may not be able to delete information that has been shared with third-parties, though we can work with you to prohibit your data from being shared with third-parties in the future. We will respond to your request to access within 30 days.

  1. Marketing communications

By registering for an account, you are agreeing that we may send you promotional emails about our Services. You can opt-out of such emails by clicking the “unsubscribe” button at the bottom of any of our or third-party promotional email communications. Please note that you may not opt-out of receiving non-promotional messages regarding your account, such as technical notices, purchase confirmations, or Service-related emails.

  1. Information you choose to share with others

You may decide to disclose your personal information to friends and/or family members, doctors or other health care professionals, and/or other individuals outside of our Services, including through third-party services such as social networks and third-party apps that connect to our website and mobile apps through our application programming interface (“API”). These third-parties may use your personal information differently than we do under this Privacy Statement. Please make such choices carefully and review the privacy policies of all other third-parties involved in the transaction. For example, if you have enabled a HealthCodes DNA sharing feature with another person who downloads a third-party app that uses our API, your information may also be obtained by that third-party app developer and, potentially, by other users of that third-party app.

In general, personal information, once shared or disclosed, can be difficult to contain or retrieve. HealthCodes DNA will have no responsibility or liability for any consequences that may result because you have released or shared personal information with others.

  1. Account closure

If you no longer wish to participate in our Services or no longer wish to have your personal information be used, you may close your account by sending a request to support@healthcodesdna.com. When closing an account, we remove all Genetic Information within your account (or profile) within thirty (30) days of our receipt of your request. As stated in any applicable Consent Document, however, Genetic Information and/or Self-Reported Information that you have previously provided and for which you have given consent to use in HealthCodes DNA Research cannot be removed from ongoing or completed studies that use the information. Our contracted genotyping laboratory may also retain your Genetic Information as required by local law and we may retain backup copies for a limited period of time pursuant to our data protection policies. In addition, we retain limited Registration Information related to your order history (e.g., name, contact, and transaction data) as long as your account is active or as needed to provide you services, as well as for accounting, audit and compliance purposes.

  1. Important Information
  2. Security measures

HealthCodes DNA takes seriously the trust you place in us. To prevent unauthorized access or disclosure, to maintain data accuracy, and to ensure the appropriate use of information, HealthCodes DNA uses a range of physical, technical, and administrative measures to safeguard your Personal Information. In particular, all connections to and from our website and mobile application are encrypted using Extended Validation Secure Socket Layer (EV SSL) technology.

Please recognize that protecting your Personal Information is also your responsibility. We ask you to be responsible for safeguarding your password, secret questions and answers, and other authentication information you use to access our Services. You should not disclose your authentication information to any third-party and should immediately notify HealthCodes DNA of any unauthorized use of your password. HealthCodes DNA cannot secure Personal Information that you release on your own or that you request us to release.

Your information collected through the Service may be stored and processed in the United States or any other country in which HealthCodes DNA or its subsidiaries, affiliates or service providers maintain facilities and, therefore, your information may be subject to the laws of those other jurisdictions which may be different from the laws of your country of residence.

  1. Business transactions

In the event that HealthCodes DNA goes through a business transition such as a merger, acquisition by another company, or sale of all or a portion of its assets, your information will likely be among the assets transferred. In such a case, your information would remain subject to the promises made in any pre-existing Privacy Statement.

  1. Linked websites

HealthCodes DNA provides links to third-party websites operated by organizations not affiliated with HealthCodes DNA. HealthCodes DNA does not disclose your information to organizations operating such linked third-party websites. HealthCodes DNA does not review or endorse, and is not responsible for, the privacy practices of these organizations. We encourage you to read the privacy statements of each and every website that you visit. This Privacy Statement applies solely to information collected by HealthCodes DNA.

  1. Children’s privacy

HealthCodes DNA is committed to protecting the privacy of children as well as adults. Neither HealthCodes DNA nor any of its Services are designed for, intended to attract, or directed toward children under the age of 18. A parent or guardian, however, may collect a saliva sample from, create an account for, and provide information related to, his or her child. The parent or guardian assumes full responsibility for ensuring that the information that he/she provides to HealthCodes DNA about his or her child is kept secure and that the information submitted is accurate.

  1. Changes to this Privacy Statement

Whenever this Privacy Statement is changed in a material way, a notice will be posted as part of this Privacy Statement and on our customers’ account login pages for 30 days. After 30 days the changes will become effective. In addition, all customers will receive an email with notification of the changes prior to the change becoming effective.

  1. Contact Information

If you have questions about this Privacy Statement, please email HealthCodes DNA at info@HealthCodesDNA.com.