Do you feel like you are working hard at the gym, eating healthy, and yet your weight loss has stalled or won't seem budge? Weight loss plateaus can happen for numerous reasons, especially in women. Here are some changes that you can make that will to get you moving towards your goal in no time flat!

1. Change Up Your Workout Routine. Once you have been doing the same thing for a period of time (whether it be how often you workout, or the types of workouts you do), your body will eventually adapt to your routine. If what you were doing doesn't seem to be getting you the same results then you will need to change up your workout routine. This generally requires making small tweaks in order to find out what your body will respond to. I suggest adding 10-15 minutes on to your workouts, increasing the intensity of your workouts, adding weight training to your routine, or change up the types of workouts you are doing. Changing one thing at a time will ensure that you don't overdo it, and help you identify what works best.

2. Focus on Nutrition. We have all heard the saying, Weight Loss is broken down into a simple equation. 80% comes from our Nutrition, and the other 20% comes from Exercise. For the most part I would say that this statement is pretty accurate. The only thing that I would add is that a small percentage is also determined by genetics and hormones, especially as women. For the most part however, nutrition is the key component that determines our weight and overall health. This means that eating clean, and cutting out processed foods (such as white flour and sugar) is essential. Unfortunately there are no short cuts or magic pills. If you are serious about reaching your goals, eating nutritious foods on a consistent basis is key!

3. Adjust Calories. This statement can go both ways. Most people understand that lowering your total intake of calories can help you lose weight...But did you know that consuming too few calories can actually slow down your metabolism, hindering your progress as well!?! When it comes to calories, I suggest tracking them for a short period of time, especially in the beginning of your journey, or when you hit a speed bump. (I like MyFitness Pal for this, and to make it easier all of the Dashing Dish recipes are automatically logged in to MFP when I post them!) When you start to track, you may be surprised to find that you are actually taking in more (or less) calories than you think in a day. You can also use online calculators to determine the number of calories that your body needs, (based on your age, sex, height, activity level, and current weight) in order to reach your goal. I don't recommend relying solely on these calculations however, as many of them don't take into account your daily activity and body composition, nor do I recommend tracking calories long term. Overall, I strongly suggest listening to your body, and going by how you feel...And remember, food is fuel not the enemy!

4. Fill Up on Fiber and Protein. Foods that are high in fiber and protein not only provide volume making you feel satisfied, but they also take longer to digest, making you feel full longer. They also help balance out your blood glucose (blood sugar) levels, which can help reduce and control cravings, and prevent energy crashes. Some good sources of protein are lean meats and fish, beans and legumes, reduced fat dairy, and all natural protein powder and bars. Some good sources of fiber are vegetables, beans, whole grains (which includes old fashioned oats and oat flour), sweet potatoes, and lower sugar fruits such as berries and apples.

5. Stay Hydrated. Did you know that the part of our brain that tells us that we are hungry also tells us that we are thirsty?! The hypothalamus is the general control center in our brain, and it sends messages telling us what we need to consume in order to properly regulate our bodies. So often many of us turn to food instead of drinking water, which can lead to chronic dehydration and a consumption of calories that our bodies don't need. When in doubt, I suggest reaching for water before food, and giving it at least 15 minutes to see if you feel satisfied.

6. Get Enough Sleep. Many people don’t realize the importance of sleep when it comes to reaching your weight loss goals. When we sleep, our bodies repair themselves after workouts, which allows us to build muscle and build up our metabolism. Skimping on sleep can also lead to a lack of energy and motivation, making it harder to stay dedicated to working out and eating healthy.

7. Don't Overdo it. If you are the overachiever type, you may want to reconsider if you are over-doing it. Although pushing harder may seem like the best option, it can also create undue stress on the body. When we are chronically stressed out, our bodies release a hormone called cortisol, which makes it difficult to metabolize fats and carbohydrates properly. This results in a chain reaction that increases our appetite and makes weight loss stall, making it difficult to reach a healthy weight.

8. Set Realistic Goals. Far too often people set goals that ultimately set them up for failure. It’s great to have a long term goal to workout out five or six days a week, but it’s certainly not a realistic place to start. When setting goals, be sure to make your health (rather than numbers) a priority, and based on what is realistic for you.

9. Stay Consistent. Living a healthy lifestyle is all about balance. This means that the occasional treat or special occasion indulgence is perfectly acceptable as long as they don't become a slippery slope for you. If you find that having a treat derails your entire day, or even week, you may want to limit them all together temporarily. The most important thing is to know and be honest with yourself if you want to reach your goals. If you have one of those days that you get off track, don't get discouraged or beat yourself up! Instead, make the choice to dust yourself off and get right back on track the next day! It's important to remember that even the most dedicated people have their 'off days', but the ones that are successful are those that stay consistent over a long period of time.

10. Enjoy the Journey. Typically the people that have the most success when it comes to reaching their health and fitness goals are the ones that learn to enjoy the journey. Why!?! Because they see the changes they are making to be a lifetime commitment, rather than a short term fling. Finding recipes that are both healthy and enjoyable, and finding workouts that you look forward to (or at least don't despise) are incredibly important if you are going to stick with it long term....Which is why we do what we do here at Dashing Dish! :) Living a healthy lifestyle is a lifetime event, so remember to enjoy the ride!

(Please note that this information is intended for a healthy individual. It may not be right for you and should not be viewed as a guideline in any way. If you need counsel from a professional, please seek the advice of a doctor.)