Achieving your weight goal can be tough. The inability to lose more weight after initially successful quick weight loss is known as a weight loss plateau or stall, which can be frustrating and discouraging.
Here are 14 tips to break a weight loss plateau:Cut back on carbs – low-carb diets are extremely effective for weight loss.
Increase exercise frequency or intensity - Revving up your exercise regimen may help reverse a weight loss plateau. Be as active as possible - Increasing your daily non-exercise physical activity can help boost your metabolic rate and promote weight loss.
Don’t Skimp on protein - If your weight loss has stalled, increasing your protein intake can help as protein boosts metabolic rate more than either fat or carbs. To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal.
Eat vegetables at every meal - vegetables are loaded with important nutrients, yet low in calories and carbs. Including them at every meal may help you reverse a weight loss plateau.
Eat more fibre - including more fibre in your diet may help you break through a weight loss plateau. Soluble fibre slows down the movement of food through your digestive tract, which can help you feel full and satisfied.
Drink water, coffee or tea - drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss.
Cut on your alcohol consumption – alcohol may be sabotaging your weight loss efforts. Although one alcoholic drink (125ml wine, 50g of hard liquor or 350ml of beer) contains only around 100 calories, it provides no nutritional value. In addition, many people have more than one drink at a sitting. Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices. This may be especially problematic for those trying to overcome impulsive food-related behaviours.
Manage stress - stress can often put the brakes on weight loss. In addition to promoting comfort eating and triggering food cravings, it also increases your body’s production of cortisol.
Get plenty of sleep - insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage.
Don’t rely on the scale alone – your scale weight may not reflect a loss of body fat, especially if you work out or experience fluid retention. Evaluate how you feel, how your clothes fit and weather your measurements have changed instead.