I find switching up your calorie intake works. If you usually eat at the lower end of your spark range. Raise your cals up. If you eat at the mid-high range lower them down. I hit two plateaus and playing with my cal range is what broke me through them instantly. I think your body adjusts to a certain cal intake after awhile so you have to wake it up every now then.
I do calorie cycling now. Where I eat high, med and low cals (high on my ST days, medium-low on cardio days and lowest on my rest day). Between 1100-1650 for an avg. of 1400 cals. I ate between 1300-1400 cals most of my weight loss journey. Then I plateaued and dropped to 1200. This worked and I lost 15 lbs in 6 weeks and then I stalled out again. So I raised it up to an avg of 1400 cals and started CC. It worked almost immediately. I lost 5 lbs in the first 2 weeks and another 1 lb last week. I'm now into week 4.
You can use this calculator to figure out a CC plan. You have to calculate your daily calorie needs and then it will give you the option of a calorie cycling (zig zag diet) plan: http://www.freedieting.com/tools/calorie_calculator.htm
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
All that matters is that you be the healthiest you, you ca
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