It’s frustrating to be stuck at the same weight, especially if you feel like you’re doing everything right says Alex Gierbolini. But don’t despair—a weight-loss plateau is normal and there are ways to break through it.
Here are 15 tips to help you keep moving towards your goal:
1. Keep a close eye on your calorie intake.
It’s easy to get complacent and stop paying attention to how much food you’re eating, but this can lead to consuming more calories than you realize. Make sure you’re still tracking your intake and keeping it at a reasonable level.
2. Bump up your activity level.
If you’ve been relatively sedentary, try adding in more movement throughout the day or increasing the intensity of your workouts. This will help to increase your calorie burn and can often jumpstart weight loss.
3. Incorporate strength training.
In addition to cardiovascular exercise, adding in some strength-training can help to build muscle, which in turn helps to boost your metabolism says Alex Gierbolini.
4. Consider interval training.
Alternating between periods of high and low intensity can be an effective way to burn more calories and break through a plateau.
5. Drink more water.
It’s common to mistake thirst for hunger, so make sure you’re staying well-hydrated throughout the day. Drinking water can also help to fill you up and prevent overeating.
6. Make sure you’re getting enough protein.
Eating enough protein is important for both muscle growth and hunger management. Make sure you’re including it at every meal and snack.
7. Cut back on added sugar.
Added sugar can often be hidden in foods like bread, condiments, and processed snacks. Cutting back on these can help to reduce your calorie intake and drop some weight.
8. Avoid eating late at night.
Eating close to bedtime can make it harder to lose weight because your body has less time to process the food. Try to eat your last meal or snack a few hours before you turn in for the night.
9. Make sure you’re getting enough sleep.
Not only can skimping on sleep lead to weight gain, but it can also make it harder to lose weight. Aim for seven to eight hours of sleep per night.
10. Manage stress levels.
Chronic stress can lead to weight gain, so it’s important to find ways to manage it. Try some relaxation techniques like yoga or meditation explains Alex Gierbolini.
11. Avoid crash dieting.
While cutting calories can help you lose weight in the short-term, crash dieting is not a sustainable way to lose weight and can actually lead to weight gain in the long run.
12. Don’t skip meals.
Skipping meals can sabotage your weight-loss efforts because it leads to overeating later in the day. Make sure you’re eating three squares a day.
13. Make sure you’re eating enough.
If you’re not eating enough, your body will go into starvation mode and hold onto weight. Make sure you’re consuming enough calories to support your activity level.
14. Try a different approach.
If you’ve been doing the same thing for a while with no results, it might be time to try something new. Talk to your doctor or a registered dietitian about other options.
15. Be patient.
Weight loss is a slow process, so don’t expect to see results overnight. Give yourself some time to lose weight gradually. And remember that even a small amount of weight loss can lead to big health benefits.
Don’t give up—a weight-loss plateau is normal and there are ways to break through it says Alex Gierbolini. With a little patience and perseverance, you’ll be on your way to reaching your goals.
Losing weight can be difficult, but there are ways to overcome a plateau and continue on your journey. Try tracking your calorie intake, increasing your activity level, strength training, drinking more water, and eating protein at every meal. You can also cut back on added sugar and avoid eating late at night. Finally, be sure to manage stress levels and get enough sleep. With a little effort, you’ll be able to break through that weight-loss plateau and reach your goals.
If you’re stuck at a weight-loss plateau, it’s important to take a step back and reassess your approach. Making sure you’re eating enough, getting enough protein, and drinking enough water are all important factors. You may also want to try increasing your activity level or adding in some strength training. And remember, be patient—weight loss takes time!