Plateaued In Weight Loss? Try These Barrier-Busting Tips

Plateaued In Weight Loss? Try These Barrier-Busting Tips (Image Source: Shutterstock)

How to Break Through a Weight Loss Plateau

Surprising Ways To Get Past a Weight-Loss Plateau — Mayo Clinic

Create a Food Journal

If you’ve plateaued in weight loss, it could be the result of simply consuming too many calories. A good way to evaluate this is by tracking your intake for at least three days (two days during the week and 1 day on the weekend). Most people underestimate their actual food intake by as much as 500 calories a day! All those tastes, licks, and little bites count toward your daily tally and add up quickly. Drink calories count as well. Sometimes we forget that our cup of coffee has sugar and cream, and by day’s end we’ll down three cups and an extra 300 calories. You can see quickly an inaccurate understanding of your consumption might be the cause of your stalled weight loss.

Create a Food Journal and Track Your Food Intake (Image Source: Shutterstock)

Change Up Your Fitness Routine

That 30-minute morning walk might’ve been helpful in shedding the pounds early on in your weight loss journey, but your body will get used to it as you progress. With your new lighter self, you may not be burning as many calories as you used to when you were heavier. Therefore, it’s time to reevaluate your fitness routine. Try adding in some short sprints here and there to switch things up. You can also stop every five minutes and do some bodyweight exercises like squats, push-ups, or lunges. Not only will you be pumping up your heart rate, but you’ll also add some beneficial strength training.

Adding Short Sprints To Your Daily Walk (Image Source: Shutterstock)

Foods That Bust Through Plateaus in Weight Loss

Unfortunately, there isn’t a magic pill that can make weight disappear. Consequently, it can be confusing to try and figure out why you’re not losing weight. However, there are certain foods that can help you lose weight by keeping you fuller and satisfied for a longer period of time.

Fiber

Fiber found in many whole grains, nuts, legumes, and produce helps slow digestion and keeps you feeling full for longer. When you feel satisfied, you won’t be craving sweets or other foods. Adding more fiber throughout the day will also keep blood sugar stable, which is good for avoiding type 2 diabetes and that 3pm crash. Be sure to also drink plenty of water when adding additional fiber to your diet to avoid constipation.

Fiber Helps With Digestion (Image Source: Shutterstock)

Protein

Like fiber, increasing your protein intake throughout the day will help keep you fuller longer, because it takes more time to digest and break down. Consuming about 30 grams of good quality protein at each meal, like lean meat, fish, or Greek yogurt can also increase your metabolic rate, as it takes more energy to break down and digest. If you’re adding strength training to your routine or are healing from an injury, protein is even more important for growth and repair.

Increasing Your Protein Intake Will Keep You Fuller, Longer (Image Source: Shutterstock)

Fat

Repeat after me: Eating fat does not make you fat. Period. Fats are very important for helping your body absorb fat-soluble vitamins, and for providing long-lasting energy. They are also super satisfying and will help stave off hunger for a long time. When you start feeling that rumble in your stomach in between meals, grab a small handful of nuts or some celery stuffed with guacamole to help curb your hunger. Just watch your portion sizes, as fats are high in calories. However, you might be saving yourself a lot of calories in the long run by choosing something high in fat, to begin with.

Eating Fat Does Not Make You Fat (Image Source: Shutterstock)

Unusual Tricks to Try

  • After a meal or snack, try brushing your teeth or chewing some minty gum. Your taste buds will change, and help you put the breaks on any urge to eat more.
  • Wait about 15–20 minutes after a meal and assess how you feel before going for seconds. It takes some time for your brain to catch up to your stomach and send the message that you’re satisfied.
  • When a craving strikes and you know you are not physically hungry, call a friend, go for a walk, or do something else to get the craving out of your mind.
  • Get enough sleep each night. Sleep helps your body repair and reset. If you skimp on good quality sleep, your hormones will suffer, making it harder for you to stick with your eating plan.
  • Reward yourself when you accomplish even the smallest of fitness goals. Just be sure it’s not a food reward. Buy yourself a new book, take a long hot bath, or invest in smaller workout clothes.
A Good Night Sleep Helps Your Body Repair and Reset (Image Source: Shutterstock)

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