Hitting a weight loss plateau is one of the most common and frustrating experiences for people trying to lose weight. After weeks or months of steady progress, it can be disheartening to see numbers on the scale that refuse to budge.
Breaking through a weight loss plateau can be difficult but possible. All you need is some strategic adjustment to your diet and lifestyle to treat obesity and overweight.
Here are 11 easy strategies to help you get past this roadblock and keep moving towards your weight loss objectives.
1. Readjust Your Calorie Intake
As you lose weight, your body requires fewer calories. So, what once was a caloric deficit for you, may now be maintenance. Therefore, it’s time to recalculate your daily caloric needs and adjust your intake accordingly. A calorie-tracking app can help you stay on target.
2. Increase Your Physical Activity
Incorporate more physical activity into your routine. This could mean adding more exercise sessions per week or increasing the intensity of your workouts. Activities like walking, jogging, climbing the stairs, and running can contribute to burning extra calories.
3. Strength Train
Building muscle can help boost your metabolism. Incorporate strength training into your exercise routine. Activities such as weight lifting, resistance bands, or bodyweight exercises can increase muscle mass and help you burn calories, even at rest. Therefore, make it a point to add strength training exercises into your routine at least two to three times a week.
4. Monitor Macronutrient Ratios
Sometimes, the issue isn’t just about calories but also about the types of nutrients you’re consuming. Ensure you’re getting a balanced intake of proteins, carbohydrates, and fats. Higher protein intake can help maintain muscle mass and keep you feeling full longer.
5. Change Your Exercise Routine
The same workout routine becomes less effective over time. Your body adapts to it. So, mix up things once in a while. Try new exercises, and different workout styles, or vary the intensity and duration of your sessions. This keeps your body challenged and can help you break through the plateau.
6. Make Sure to Get Adequate Sleep
Lack of sleep hinders weight loss. It affects hormones that control hunger and appetite. Therefore, aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and create a restful environment to improve your sleep quality.
7. Keep Yourself Hydrated
Drinking enough water is essential for overall health. It also helps in weight loss. Sometimes, thirst is mistaken for hunger. Aim to drink at least 8 glasses of water a day and more if you’re physically active or live in a hot climate.
8. Reduce Your Stress
Chronic stress can lead to weight gain or hinder weight loss due to the release of cortisol, a hormone associated with increased appetite and fat storage. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or hobbies that you enjoy.
9. Control Your Portion Sizes
Unintentional overeating can hinder your weight loss goals. So, revisit portion control by measuring the food you are eating and use smaller plates to regulate the amount of food you consume.
10. Say No to Processed Junk
Processed foods are high in unhealthy fats, sugars, and empty calories. Say complete ‘No’ to them; instead focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods can help you feel fuller and provide the nutrients your body needs.
11. Consult a Certified Weight Loss Physician
Weight loss is not always linear; a little help can help stay aligned to your goals. So, if you have hit a weight loss plateau, consider consulting a board-certified obesity medicine physician. He/she can offer the support and expertise you need to break through a weight loss plateau and achieve your long-term health goals.
Follow these tips are achieve your weight loss goals. Stay committed, be patient, and maintain a positive approach to your health and wellness journey.
