Maybe your weight-loss efforts started with huge results, but now you can’t seem to get your momentum back.
One challenging part of weight loss is finding the right diet and exercise program that fits with your lifestyle and shows results. But once you find that, sometimes the results slow or stop—and you hit a plateau. Don’t let this discourage you. Instead, check out these tips to get over a weight-loss plateau.
1. Keep a food diary
Start writing down everything you eat (yes, even the last two bites of your kid’s last chicken nugget or the 12 jelly beans from your coworker’s desk).
Look at what foods you’ve been choosing that are holding you up and what are the quantities. This may help you pinpoint the problem behind your weight-loss plateau, whether it’s the food you eat or their portion sizes.
2. Make a plan—then mix it up
Planning can mean the difference between packing a healthy lunch and grabbing the first thing you see when your stomach starts rumbling. But if you always go for the same standbys, you could get sick of your healthy choices.
Make it interesting so you’re not getting bored. For instance, salads are easy and convenient, but rotating your protein between chicken, hardboiled eggs, and tuna could keep your taste buds happy.
3. Cut down—even on the healthy stuff
Just because you buy your snacks at a health food store doesn’t mean you can eat them with abandon. They’re associated as being healthy because of where they’re purchased and they have healthy ingredients.
But “health” foods like veggie chips, granola, and dried fruit—while fine in moderation—won’t keep you full for long. If you eat the whole bag before feeling satisfied, you could be chowing down on hundreds of calories.
Pick up an individual, portion-controlled fruit like an apple or nectarine instead.
4. Don’t wait until you’re starving to eat
If your diet is too restrictive and you’re trying to limit yourself to two meals a day, your efforts could be working against you. When we starve ourselves and go long hours or are too restrictive, that can backfire.
It’s hard to control cravings when you’re hungry, and you’ll end up overeating. Instead, try eating a light, healthy breakfast within an hour and a half of waking up, then refueling about every four hours for the rest of the day to keep you from overindulging and preventing a weight-loss plateau in the future.
5. Measure out portions
Even in healthy foods, calories add up. Your definition of a handful of nuts might be four times bigger than an actual serving size.
One of the foods people love are healthy fats, which are great. Just make sure you’re keeping track of how much of those foods you’re eating, and you’re eating proper portion sizes.
6. Don’t let your exercise routine get routine
What started as a challenging workout might not leave you breathless and sore like it did before. That’s because your body gets used to things quickly.
A weight-loss plateau is a sign that we have to change something. Your body is used to where it is now—it’s comfortable. You have to shake up the body a bit and challenge it.
Instead of walking at the same pace for your daily walk, change the speed every few minutes or bump up the incline if you’re on a treadmill.
7. Eat slower
It takes about 20 minutes for your brain to realize you’re full—and by that time you’ve probably already gone back for seconds.
Eating slowly can help your brain play catch-up with your stomach so that you don’t continue eating. One easy way to slow your pace is by putting down your fork between bites.
If you’re holding your utensil the whole time, it’s easy to shovel food in your mouth. But if you consciously put it down while you chew and don’t pick it up until you’ve swallowed, it automatically slows down your eating.
8. Don’t fast before a big meal
You might be tempted to “save” your calories for a big meal, but that strategy can backfire.
If you’re full when you sit down to eat, you’ll probably end up eating those calories you skipped earlier—and then some. If you’re not that hungry, it will save you if you’re inclined to normally eat an appetizer or breadbasket.
What you invest in a snack is way less than an appetizer would be. Pick a protein-full food to ward off hunger two hours before dinner.
9. Team up with your family
You might be able to satisfy your crunchy cravings with baby carrots—until you see that bag of your partner’s favorite BBQ chips in the pantry.
A lot of people find they have [trigger foods] not because it’s their intention to eat it, but because they bought it for someone else.
It’s beneficial to get the whole family on board with your goals and getting you to succeed. Find healthy snacks that your spouse and kids will enjoy, and keep those unhealthy temptations out of the house.
One last thing… you should try this odd “carb trick” that burns up to 1 pound of belly fat per day…
“All this by Flavor-Pairing?” I asked.
I met an old friend for lunch last month and I was super impressed with how good she looked.
She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”
Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.
Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…
They’re right – it actually took me 16 days to lose 22 pounds.
Now it’s my girlfriends asking ME what I’M doing differently 💅
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