When you’re exercising and eating healthy, it feels good when you drop even a pound or two. For some people, their weight loss journey isn’t consistent. They may gain a few pounds then drop several. Many are already aware of this, but in the end, they typically achieve results overall.
Unfortunately, there may even be a point where you suddenly stop noticing results altogether. This is what we call a fat loss plateau. Once the plateau hits, many either get too aggressive with their weight loss plan or quit it cold turkey. But before you get discouraged, there are safe and workable solutions to beating your weight loss plateau.
10. Eliminate alcohol.
Some people aren’t going to like to hear this, but alcohol only helps you hold onto excess fat. Not only the alcohol within alcoholic beverages – but also preservatives, sodium, and sugar within these drinks – can cause weight gain. One 2015 study even discovered that there may be a correlation between one’s weight and their alcohol consumption.
But if you must continue to drink alcohol, do so in moderation. However, do attempt to cut back on your alcohol intake as much as you can. Most of all, be mindful of what you’re consuming. Remember that beverages are quicker to consume than food, making them more discrete in how many calories you’re really consuming.
9. Reduce your stress levels.
When one is trying to achieve quick weight loss, their stress level is the last thing on their mind. Some may even have increased stress through the process of trying to drop several pounds. Losing weight can be emotionally, physically, and mentally exhausting. But simply taking the time to reduce your stress can aid with your weight loss.
Stress relievers can range from anything from going on evening walks to taking a long bath. Take the time to unwind every now and then. Do something for yourself. Watch a movie, hang out with friends, buy yourself something small, or read a good book. Everyone has their own ways of relaxing. If you haven’t found yours, do it now.
8. Make vegetables the main component of your meals.
If you only seem to be packing on the pounds, take a look at your diet. Are you eating too much salt? Too many fatty foods? Mostly meat? Try adding more vegetables to your plate. In fact, make vegetables the largest part of your meals. To couple with your diet change, research the to aid with further weight loss.
But if you aren’t a fan of vegetables, not all hope is lost. Try different vegetables, even ones you have never tried. Roast, sauté, mash, or even eat your vegetables raw. The way you cook your veggies can make a huge difference in its texture and flavor.
Besides different cooking methods, look into different preparations of your vegetables. Different cuts of your veggies, different herbs and seasonings, and even sauces can make an impact. Even color can make a difference psychologically. If you hate cauliflower, try purple cauliflower. Do the same with broccoli, cabbage, or even tomatoes.
7. Cut back on hidden and empty calories.
Many think that the best diet plan only consists of adding healthier options to their diet. But what about the poor eating habits you currently have? It’s not enough to add a bowl of veggies or a salad to your meal. Also be sure to emphasize what you’re doing wrong in regard to your diet.
Cutting back on hidden calories means taking note of the calories in things you’d never think of. This includes dressings, butter, toppings, dips, and other smaller components of your foods. In terms of empty calories, think for a minute: are you snacking even when you’re not hungry? That said, be mindful of your snacking habits as well.
Even after eliminating hidden and empty calories – and eating healthier overall – you may still be struggling to lose weight. In that case, try giving a weight loss supplement a go. Supplements like Phenocal are designed to help individuals lose stubborn fat that refuses to melt away regardless of effort.
6. Don’t rely merely on the number on the scale.
Through your weight loss journey, you may be checking the scale multiple times a day. But there is a chance that any plateaus or weight gains may be added muscle mass. Remember, muscle weighs more than fat. Looking at your diet can help you decide if what you’re gaining is fat or muscle.
Remember that some people who lose fat end up weighing more afterwards, yet look thinner. This is because they gained muscle in the process. That said, if you want a lean, slim body with definition, you’ll have to accept that you may weigh more. If you’re healthy overall and have a healthy BMI, the number on the scale truly is just a number.
5. Eat more protein.
One misconception regarding the consumption of protein is that it could make one gain more weight. This is false if consumed in the right amounts. Instead, protein can make one fuller longer. If engaging in proper exercise, intaking extra protein can also help one to gain more muscle mass.
According to the British Journal of Nutrition, several studies have confirmed that a high-protein diet for some boosts weight loss. But the diet may not be for everyone. Consider the fact that some individuals may require more or less protein in their diet overall. Regardless, an increase in some protein can potentially help you lose weight.
Remember that protein does not just include animal products. Protein can also include beans, peas, nuts and seeds, kiwi, bananas, avocados, blackberries, oranges, peaches, apricots potatoes, and leafy greens. So you don’t get sick of certain protein-rich foods, be sure to switch your options up.
4. Change up your workout.
Have you been consistently engaging in a certain workout for several months with no results? Maybe you’re noticing results, but the pounds seem to come back. If you’re already working out multiple times a week and doing everything to push yourself, maybe change is necessary.
It’s possible you could be engaging in the wrong workouts. It’s also possible that you’re not engaging in those workouts correctly. Maybe you need to boost the intensity or frequency of your workouts. There may even be a change that you need to cut back on your workouts. Doing the proper research is crucial before you make any changes.
3. Cleanse your gut.
For some people, struggling to lose weight all comes down to their digestive system. Do you suffer from frequent gas? Are your bowel movements not up-to-par? Even if you think your digestion is fine, it may not be. A sluggish digestive system, according to Dr. Isaac Eliaz, is key to dropping excess weight.
Many unhealthy dietary habits such as eating too many processed foods can contribute to poor digestion overtime. That said, try a gut cleanse. Try the apple cider vinegar detox or lemon-water detox. There are also gut-cleansing products on the market for you to try as well.
2. Decrease the amount of salt you consume.
Many know that salt can contribute to bloating. Salt helps the body hold onto fluids within your tissues. Additionally, consuming too much salt can make you hungrier in the long run. In turn, this can lead to weight gain.
Besides weight gain, a study found that too much salt is linked with diabetes mellitus, cardiovascular and neurovascular disease, and osteoporosis. That said, there are several reasons why it is important to cut back on the amount of salt you’re intaking. There are alternative foods and drinks to the salty ones you may be consuming.
For instance, instead of potato trips, try kale chips. Trade in your traditional fries for sweet potato fries. Replace other unhealthy salty foods with olives, carrots and hummus, marinated tomatoes, grilled artichokes, edamame, and nuts and seeds.
1. Eat more frequently.
In some countries it’s standard to consume three meals a day: breakfast, lunch, and dinner. Sometimes we throw in a tiny snack or two into the mix. But did you know that eating more frequently can help stimulate the metabolism? It’s true.
Instead of consuming three larger meals a day, try consuming six smaller meals a day. Cleveland Clinic backs up this theory and offers advice for being successful with this. They suggest that eating every two to three hours is key for boosting the metabolism. But of course, eating more frequently doesn’t mean eating more junk!
Everyone is different when it comes to weight loss. Some may resort to working out more while others may focus on a healthier diet. In the end, there are some things that people do incorrectly when it comes to weight loss. Once one comes to a fat loss plateau, it can be discouraging. But all it means is that something different needs to be done.
That said, it is crucial that if you’re suffering through a fat loss plateau to see what you’re doing wrong. Eating more protein, cutting back on alcohol, and eating more frequently are some ways to achieve weight loss. In the end, everyone is different. Find what works for you, but most importantly, never give up on your goal to losing weight.