Weight Loss Plateau – 14 Tips When You Can’t Lose Weight
Are you at a plateau with weight loss? Here are 14 tips for when you can’t lose weight and your weight loss has stalled.
Let’s chat about weight loss plateau and how to break through it.
Are you at a plateau with weight loss?
Here are 14 tips for when you can’t lose weight and your weight loss has stalled to break your plateau.
Sometimes you stick to your diet and exercise program and you see the results of your hard efforts.
Other times no matter how hard you try, the scale stops moving down.
If this is the case there’s a good chance you have hit a diet plateau.
If you want to start losing weight again, these are some changes you can make in the way you eat and other lifestyle choices.
Weight loss plateau? Why can’t there be a weight gain plateau?
Check Out Your Diet
WEIGHT LOSS PLATEAU
TIP # 1 – Spot hidden calories.
It’s easy to lose track of how many calories you’re really consuming.
Try keeping a journal so you know how often you take second helpings or snack straight out of the refrigerator.
WEIGHT LOSS PLATEAU
TIP # 2 – Measure your portions.
You can enjoy the foods you love as long as you keep the portions under control.
Learn easy ways to identify a sensible serving.
Four ounces of meat is about the size of your fist.
It takes about twenty five almonds to make an ounce.
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TIP # 3 – Slow down.
Leisurely dining will help you consume fewer calories and enjoy them more.
Sit down for meals.
Put your fork on the table while you chew each mouthful.
Give your brain a chance to tell you when you’re full.
Simply be mindful of the food you are putting into your mouth.
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TIP # 4 – Ban certain foods.
Many people have food sensitivities that can cause bloating and weight gain.
Try taking a week off from wheat or dairy products to see if it makes a difference.
When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there. Zig Ziglar
WEIGHT LOSS PLATEAU
TIP # 5 – Start with a nutritious breakfast.
Breakfast really is the most important meal of the day.
A few eggs or yogurt and cereal may help you eat less later on.
WEIGHT LOSS PLATEAU
TIP # 6 – Eat more produce.
Fill up on low calorie vegetables and fruits.
They have important nutrients your body needs and the fiber fights hunger pangs.
Aim for at least seven servings daily – five vegetables and two pieces of fruit.
WEIGHT LOSS PLATEAU
TIP # 7 – Drink more water.
Your body may be retaining water if you fail to drink enough.
Get a refillable steel bottle you can carry around everywhere.
Remember when you feel thirsty you are already dehydrated.
If you don’t like the plain taste, consider adding a dash of lemon juice to it.
Warm lemon water:
- Balances pH
- Boosts immune system
- Aids in digestion
- Acts as a natural diuretic
- Hydrates lymph system
- Aids in weight loss
- Helps to purify and stimulate the liver
Thousands have lived without love, not one without water. W. H. Auden
Drinking wateris like washing your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues. Kevin R. Stone
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TIP # 8 – Monitor your protein intake.
Compared to carbohydrates and fat, your body works harder to digest protein.
That means you burn more calories.
Put a little soy or meat in each meal and snack.
Check Out Other Lifestyle Choices That May Be Causing Your Weight To Plateau
WEIGHT LOSS PLATEAU
TIP # 9 – Exercise more.
Thirty minutes of daily exercise can help you maintain any body weight.
If you want to shed more pounds, gradually add on a few minutes at a time.
Our dreams of losing weight do not become reality through magic; there are no magic pills; it takes sweat, determination and hard work. Felicity Luckey
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TIP # 10 – Vary your workout.
Our bodies adapt quickly to any repetitive activity, so that daily treadmill run winds up requiring less energy over time.
Every time you feel like giving up don’t.
Master your mindset and you’ll master your body.
Do something today that your future self will thank you for.
Use interval training and a variety of workouts to introduce new challenges.
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TIP # 11 – Build up your muscle mass.
Increasing your ratio of muscle to fat speeds up your metabolism.
That’s because muscle tissue is metabolically more active and burns more calories than fat issue.
Therefore the more muscles you have, the more your body burns, even if you are doing nothing.
With this in mind, train for strength with weights or a Pilate’s class.
Do what you can to build more tone and muscle and fall in love with taking care of your body.
Don’t stress if this feels overwhelming to you right now.
Take it step by step and what seems impossible today will one day be your warm-up.
Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.
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TIP # 12 – Manage stress.
Unpleasant life events can trigger emotional eating and higher levels of stress hormones.
Have you ever unintentionally (or intentionally) eaten more while stressed? I know I have.
You need to find a remedy that works for you, like meditation, warm baths or listening to your favorite music.
Remember the greatest weapon against stress is our ability to choose one thought over another.
Stress is never specifically what happens to us. It’s our response to what happens and our response is something we can choose
So don’t stress about things you cannot change.
Focus on what you CAN change.
In the end, taking care of the mind is equally as important as taking care of the body.
Why can’t I be comforted by broccoli? Why does it have to be chocolate?
Set peace of mind as your highest goal, and organize your life around it. Brian Tracy
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TIP # 13 – Get adequate sleep.
News alert:
A lack of sleep can make you heavier (groan – this is so not good for me to hear as I am known for not sleeping enough!)
Whether we admit or not, a full eight hours a night DOES make you feel better and it also improves digestion and helps keep you trim.
Don’t catch enough sleep at night?
That’s okay.
Brief naps are also great for increasing your total sleep time.
A good laugh and long sleep are the two best cures for anything. Irish Proverb
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TIP # 14 – Cut back on alcohol.
Remember to count the calories in cocktails.
Start happy hour with one drink and then switch to water.
Trade in your usual Margarita for a slimmer gin and tonic or vodka with soda.
Alcohol: temporary fun with permanent consequences
All in all you need to stay motivated when the scale isn’t moving.
Do what you can to cultivate a healthy body image.
If you’re constantly struggling to reach a certain weight, it could mean that you’ve set your sights too low or unrealistic (yes there is in fact a certain number on the scales that would be unnatural and unhealthy for your body to stay at and this number varies according to the individual).
You may possibly be healthier accepting a larger dress size rather than pursuing an artificial, super low ideal.
Nearly every dieter loses weight up to the point where they reach a plateau, and then they get discouraged. A weight loss plateau is not the place to become discouraged. Felicity Luckey
Get comfortable being uncomfortable, that’s how you break the plateau and reach the next level. Charlene Johnson
So if your weight loss has stalled, make sure to give your diet and daily habits the once over to figure out how to get back on track.
You need to also be clear on why you want to lose weight as this knowledge will help you dramatically improve your results if you have a strong focus.
You need to keep in mind that weight loss plateaus are normal.
Work hard and be patient.
The same voice that says “give up” can also be trained to say “keep going.”
If it doesn’t challenge you, it doesn’t change you.
If you are persistent you will get it. If you are consistent you will keep it.
WEIGHT LOSS PLATEAU
ONE LAST IMPORTANT PIECE OF ADVICE:
If you feel like you need additional help, talk with your doctor to rule out any underlying medical condition and create a plan you can stick with for life.
There is absolutely nothing wrong with asking for help if you are truly stuck and need additional advice on getting past that common weight loss plateau.
I wish you the best of luck on your weight loss and healthy journey.
If you want something you’ve never had, you must be willing to do something you’ve never done before.
Now I know that this is just the phenomena of eating this way. Most all of my letters say I hit a plateau and then one morning I woke up and the melt had happened. Suzanne Somers
At some point you will hit a plateau. If you keep doing the same things you did to get to that point, make a change. J.R.Rim
Those plateaus you hit…they crave to be crushed. A.N. Jaan
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I’m Frances Vidakovic – a mindset & action coach for quietly ambitious women who want to stop overthinking and finally take aligned action. I help women achieve their goals and follow through on what matters, without sacrificing their sanity or soul.