Have you noticed lately that you have stopped losing weight even though it seems you are doing everything right? Do not fret about it. Our bodies are intelligent and will naturally adapt to our new way of providing it nutrient when it gets to about the six months of a new diet.
You are deciding to lose weight and become healthy means having a strong will and giving up the need for instant gratification through junk food.
To get past weight loss plateau, it is vital to make a few changes once more to get to the desired healthy goal we have in mind. This does not necessarily mean you need to cut out more calories; it just might be too much for your body to handle. The best approach is to use a combination of diet tricks to accomplish this in a very healthy way. Here are ten tips to help jump-start your weight loss journey and get you back on track to CRUSHING it:
Tip 1: Consciously eat more food rich in fibre
Feeling frustrated about your weight plateauing? Are you incorporating enough fibre into your meals? This is an excellent place to reassess first! Foods filled with fibre digest really slowly because they are complex and require more time to be absorbed by the body. This allows them to make you feel full for a longer time and keep hunger at bay; it can mean the difference between reaching for a cookie or reaching for a glass of water to relieve a craving that could be thirst disguised as hunger.
Here is a list of fibre-rich foods to mix into your diet:
- Green Beans
- Beans(Lentils, Lima, kidney beans)
- Berries(strawberry, raspberry)
- Brussel sprouts
- Sweet potato
Tip 2: Drink water before meals
Water is an excellent resource for the body in several ways. When it comes to weight loss, getting in the habit of drinking 1-2 glasses of water before each meal can help reduce the chances of overeating more calories than we need.
It tricks the body into feeling half full even before we start even the meal. Also, sometimes when you feel hungry, what the body requires might be water because you are thirsty.
Therefore, drinking more water on the regular can help the body better distinguish actual hunger from thirst. It helps to carry around a nice and portable drinking bottle with you, but be sure to stick with water or tea and not empty fluid calories like alcohol, soda or processed juices.
Tip 3: Pay attention to your sleep
At one point in our lives, we have chosen to stay up late and to binge on Netflix or work late daily over getting a good night’s sleep. No doubt at the time we choose these activities over getting some rest, we feel we have accomplished a lot, but is it worth the adverse effects that not getting consistent 6-8 hours of sleep has on our bodies.
To paint a good picture of how much not including a good amount of sleep can lead to weight loss plateau, here’s a list of the cons:
- It can lead to weight gain.
- Lack of sleep impairs your memory.
- It can cause depression and crankiness.
- It can lead to health issues like heart disease or stroke.
- Sleep deprivation ages your skin.
Perhaps you have everything else on this list down, and this might be the culprit that is holding you back from truly seeing the results you have been working so hard for.
Tip 4: Reduce your salt intake
Your plateau could be a result of consuming too much salt. Salt is excellent for flavouring food; yes, it can also result in bloating or water retention. Therefore, when you step on the scale, the result might not be what you are expecting.
When the body has excess water, it can cause the number on the scale to fluctuate up and down. Like sugar, salt or sodium is present in a lot of items on the grocery store shelf, choose whole, unprocessed foods.
For items such as tomato sauce or broths, read the label and choose one lower in sodium, consistently making this choice and keeping an eye on the sodium label of food products can help a great deal. Staying well-hydrated can also help reduce water retention in the body.
Tip 5: Mix up and increase the intensity of your workout
If you have found an exercise regimen that works great for you, that’s a big win. Weight loss is best achieved with a combination of eating fewer calories to create a deficit and working out regularly. So congratulations on taking up a fitness routine and sticking with it consistently.
Though, as you create a regular exercise routine, the muscles become familiar with it quickly and, as such, will stop responding as you desire. One solution to this issue is including interval workout or add in weight lifting strategically to jolt your muscles out of this plateau mode.
Another solution is to vary the form of exercise, ultimately by rotating different fitness activities like yoga, Pilates, swimming, cycling, or running. In short, do not let your muscles get used to one form of exercise; surprise it as often as possible.
Tip 6: Stop obsessing over the scale
Are you constantly checking the scale on a daily/weekly basis to see results? It is essential to know that when we move to a healthier lifestyle of combining clean eating with exercise, we lose weight while building muscles. That means all your fat is being converted to lean muscles; you get leaner as the fat melts away.
As such, the scale might not adequately reflect all your hard work, shift your focus away from what the number on the scale is saying. Move your attention to how good you feel in your new body, the way your clothes fit so much better, and appreciate yourself for your strong will on this journey.
Tip 7: Consider getting a food journal
Perhaps you are eating more food than you realize, that could be the why behind this roadblock you have hit in your weight loss journey. Consider writing down every single thing you eat in a day repeatedly for a few weeks and see if there is a change in your weight.
A food journal is a great way to make sure that all your effort pays off, and nothing is slipping through the cracks. Did you find your way to the snack bar at work? Write it down. Perhaps you worked late a couple of nights in a row and did not make it to the gym….notice it down in your journal.
Tip 8: Reduce stress
Most of us lead a busy life and have several things on our mind to do daily, including thinking of fresh, yummy and healthy meals to eat to fuel our weight loss. As a result, constantly obsessing over how much weight you have lost can lead to unintentional adding extra stress on the body.
Yes, it is crucial to take a step back and assess our calorie needs from time to time; however, including a mandatory break from it can help the body heal and relax, which could, in turn, produce the results we desperately desire.
Take a long walk and stop by at your favourite ice cream and ask for a kiddy scoop of ice cream or have a slice of pizza with your dinner-sized salad. If you feel a cheat day will derail you( for the people who are better as abstainers) than consider going to a spa or taking a long bath while reading a book as an alternative for pampering yourself.
Tip 9: Include more protein in your meal
There is a reason why it is common for bodybuilders to eat a lot of protein and why we here it preached so often. Increasing your intake of protein can help boost metabolism and help in the reduction of appetite.
Tip 10: Watch out for “sneaky” calories
So much pass for healthy these days, a variety of packaging on store shelves have labels that read fat-free, sugar-free, light. To honestly know what is going in your body, read the labels of snacks or pre-made meals you buy. Some food companies will swap white sugar for fancy sugar names like panocha or dextrose. This could be one of the reasons you are experiencing a weight loss plateau. Be mindful of processed food, try to stick with unprocessed meals as much as possible and watch your diet get a kick start.
Also, note when eating out that just because you order a salad or something which seems healthy on the menu does not mean they have not added in extras to make it tastier. Consider getting the salad dressing on the side or ordering a salad with a vinegar dressing only.