5 Ways to Avoid a Weight Loss Plateau

Have you ever been in a position where the pounds drop week after week, then a sudden weight loss stops all over?

Your weight-loss attempts no longer seem to make an impact. During weight loss this plateau is a relatively common phenomenon.

It can be frustrating for sure, but it can help you break through to your goal by continuing to follow steps toward weight loss.

As weight loss occurs it is necessary to adjust the metabolism, food intake and exercise.

When weight sets off, the body requires less energy and less fat is consumed. Continuing to adjust these can therefore help you break through, or avoid, a plateau.

These tips can help you avoid an unnecessary plateau of weight loss, but bear in mind that it may be normal even if you reach a plateau in your journey.

Breaking a plateau requires the same amount of discipline and commitment as the initial weight loss.

#1 – Avoid mindless bites throughout the day

 

One reason a plateau of weight loss can happen is because you start eating more calories over the day without realizing it.

 

You might be diligent not to eat an extra meal or snack through the day, so how could you get extra calories? Mindless morsels.

Mindless snacks may be a few bits of candy in the snack bowl at the school, extra snacks of food when you clean meal plates for your kids or an extra handful of chips that you touch without knowing it.

They are small amounts of food that we can eat without realizing it all through the day.

Taking them together, they might add up to getting more calories than you need in a sneaky way.

Being oblivious about bites can help you avoid a weight loss plateau.

Holding a food diary can help keep you honest and spot any area of mindless bites.

At some point in your weight-loss journey you may have done a diet log.

Doing it again for a couple of days could help you see where extra calories sneak in.

#2 – Keep adjusting your food intake and exercise with weight loss

As body size gets smaller, the rate of metabolism decreases. Your body won't need as much energy to run as it gets off weight.

That means your baseline of calories you eat should continue to adjust as the weight loss occurs.

If you already have low calorie intake, use caution to continue cutting your dietary intake.

Unless supervised by a medical team, it is generally recommended to not go under 1,200 calories per day.

Adjusting might not always mean reducing your calorie intake.

It could mean getting MORE fruits and vegetables, fiber, or lean proteins with your daily intake of food.

If you're in a plateau of weight loss and aren't sure what to adjust, talk to a registered dietitian for more guidance.

 

#3- Add variety to your workouts

 

If you have had a certain amount of exercise and the weight loss has stagnated, change the exercise.

So you can increase the duration of your workout, adjust the strength or add to more aerobic or anaerobic workout.

Exercising in any form has health benefits, so don't get your routine stuck in a rut.

Changing the intensity, such as adding high intensity interval training, can help give you hours of calorie burn boost after workout.

Moderate-intensity exercise allows the body to use fat as a source of fuel. Both intensities can offer weight loss benefits.

If as part of your weight loss plan you do no strength training, add it in 2-3 days per week.

You don't have to be a member of a gym to do strength training; you can even perform basic strength exercises at home.

 

#4 – Fill up on fiber

 

The word diet often all along is associated with feeling hungry. If after eating you do not feel satisfied, you may be more likely to fill in on other high-calorie foods.

This trend may hinder attempts to lose weight and could lead to a plateau of weight loss.

Weight loss needn't always be related to feeling hungry.

Filling up on fibrous foods can help satiety increase long after eating.

High-fibre foods include: fruits, vegetables, legumes, whole grains, nuts, and seeds.

Better yet, pairing natural fiber sources with lean proteins can provide further satisfaction after eating which can help withstand the temptation of higher calorie foods.

 

#5- Stay consistent

 

Having a cheat day built into a weight loss plan can be helpful to some people.

Staying consistent with your healthy dietary intake, stress and exercise habits can all point you towards your goal of weight loss.

Even if you reach a plateau of weight loss, do not abandon your consistency.

Often it takes only long-term commitment and good healthy behaviors to break a weight loss plateau.