Have you been eating healthier food and exercising but you’ve stopped losing weight after some time? It could mean you’ve hit the dreaded ‘weight loss plateau’. Before you get too discouraged, you should know that it’s normal for weight loss to slow and even stall for a while. That is because your body has adapted to your current programme, and has learned to cope with the same energy demands while burning fewer calories. Perhaps it’s time to review your current programme and see if you need to shake things up a little. This article clearly explains how yo can easily overcome weight loss plateau.
Before you continue to lose weight, check your Body Mass Index (BMI) to see if you’re a healthy weight. If so, it shows you’re already a different person even without further weight loss.
Here are 10 ways to deal with a weight loss plateau.
Hang in there
If you’re burning more calories than you take in then sooner or later you will continue to lose weight. You may still be losing weight but it’s too small to register on the scales yet.
It’s not all about weight
You may have stopped losing weight but it’s only temporary. Think about all you’ve achieved – you’ve brought your weight under control, you’re eating healthier and feeling more energetic.
One of the most common reasons for weight loss slowing is that your calorie intake can start to creep up again over time. Check your portion sizes haven’t increased and make sure your calorie counting is accurate.
Read: How To Maintain Your Calorie Intake When Dining Out With Friends
Regular exercise is one of the best ways of shifting those extra stubborn pounds that diet alone can’t budge. Find something you enjoy and that you can fit into a routine.
Step it up
Your body adapts quickly to a new exercise programme and learns to produce the same effort while burning fewer calories. You may need to step it up.
Try something new
Try different activities to work other muscles. Not only will change keep you motivated, new exercises will force your body work harder than it’s used to.
Muscles are very good at burning calories. Regular muscle-strengthening activities, including heavy gardening and weightlifting, will give your weight loss a boost.
Reboot your motivation
If your motivation is flagging, think back to the start of the programme and your reasons for losing weight. Also, ask friends and family for support.
See your GP
Your GP can do tests to rule out any conditions that could be causing your weight loss plateau as well as discuss other weight loss advice.
How You Can Help to Hasten Your Weight Loss Goal
Millions of people wish they were thinner, but a wish is just a wish—on its own it doesn’t do much. Your first step is to set a weight-loss goal. Having a target weight in your mind—and on paper—increases the odds that you will be successful. Tape your number on your refrigerator door, your bathroom mirror, and other places where you can see it every day.
Now you need to set a second goal, a short-term goal, an immediate target. A long-term goal such as “lose 40 pounds in the next 12 months” can feel impossible when you’re standing at the bottom of the mountain. Lower your sights. Losing 3 pounds this month seems much more achievable, doesn’t it?
When you’ve lost 3 pounds and have only 37 to go, that mountain doesn’t seem quite so high. If you don’t achieve your short-term goal, set a new one! Just keep moving toward your long-term goal. Perfection is not required. Everyone misses the mark occasionally. The important thing is to keep moving ahead.
Don’t set yourself up to fail. Losing 40 pounds in 2 months isn’t a good goal. People who lose weight that quickly almost always gain it back. Set goals you can achieve. Achieving your short-term goal builds confidence and deepens your resolve. Three pounds at a time. Just 3 pounds. You can do it. Now let’s lose those first 3.
Read: The 5 Recommended Nuts and Seeds For Weight Watchers
Find Some Friends
Some people find things easier to do in a group. Are you one of them? Think of your friends from high school or college, church or community organizations. Co-workers can make excellent partners in weight loss. You can also go online, using Facebook or other social media. Your friends don’t all have to live in the same town. A friend is someone who will share the experience, act as a sounding board, and offer encouragement and suggestions, as well as be an accountability partner.
Weigh and Keep the Log
If you have a good bathroom scale, that’s all you need. If you weigh every day, be sure to weigh at the same time each day. Some people weigh less often, like once a week. Do whatever works for you. Joe Hamilton, the guy who lost 90 pounds, weighed himself only 3 or 4 times during the first 14 months. Joe knew he was losing weight from the notches in his belt. That was enough for him.
Other people might like to keep a daily log, writing down their weight each day. This is an equally good idea. Different personality types respond to different forms of measurement and feedback. But if you choose to weigh yourself daily, it’s important that you not get discouraged when you don’t lose weight for a few days.
You might occasionally even gain a pound or two. The important thing is your trend over time. Looking at your daily numbers to find a 7- or 10-day average is a more accurate way to measure your progress. The battle isn’t won in a day, a week, or even a month. You didn’t add the weight that fast and you’re not going to lose it that fast either. But you can lose it faster than you gained it.
Exercise Your Body
Before now, I have told you that weight loss is all about calories. Exercise burns calories, so supplementing your diet with exercise will help. But you don’t need to go to the gym. Just move more—take the stairs instead of the elevator. Park farther away when shopping. Always look for ways you can be more active.
How to Avoid Trans Fat
- Avoid deep-fried foods because partially hydrogenated oil is used for deep frying
- Before you take salad, ask if the salad dressing is made with partially hydrogenated oil. If yes, don’t eat. Lemon juice or olive oil is preferred for salad dressing.
- Avoid dinner rolls because they are usually made with partially hydrogenated oil. Also avoid the butter which contains highly saturated fat and also, the margarine which usually contains partially hydrogenated oil.
- Don’t consume too much crackers because they’re almost always made with partially hydrogenated oils
- Avoid cakes, pies, donuts, and other pastries. They’re loaded with shortening and partially hydrogenated margarines and oils.
Hydrogenated and “partially hydrogenated” oil and shortening are trans-fat.
Read: How to Detect Low and High Calorie Exotic Meals
I know you have some contributions to make in this article. I will be glad to see them in the comment section below. Please help us to reach your social media friends by clicking any of the share buttons below. Good luck!
Labels: Health and Nutrition, Weight Watchers