I hit the dreaded plateau this week. As a result, I had to change up my routine a little. I also thought this might be a good time to start posting content as well, so here is a little post relevant to where I am today.
A plateau happens when you haven’t changed your diet or routine, yet stop losing weight. When your body adapts to what you are eating and how active you are, it can stall your weight loss efforts. Remember, plateaus are normal, but that doesn’t mean they need to slow you down. Follow these five simple tricks to get your weight loss back on track.
Change your caloric intake.
If you are on a fairly strict diet and eat the same amount of calories every day, you may hit a plateau after a while. That is the body’s way of showing it has adapted. We don’t want it to adapt, we want it to burn, burn, burn. Healthy weight loss can still be achieved by staying within a calorie range, but not keeping the same calorie intake every day. Decrease your calories one day and increase them the next. You can also do a “cheat day” once every couple of weeks that increases your calories, but make sure you are still eating healthy foods and not adding a lot of junk calories.
Monitor “what” you are eating.
Protein is underrated in weight loss diets. Replace one or two of your carbohydrate foods with foods high in protein. Protein has been proven to burn fat and boost energy, plus, it helps you fill full longer so you are less likely to be hungry as quickly after your meal. Of course, increasing your water intake and fiber intake can also give you the “full” feeling.
Change your meal frequencies
Although not as effective as the first two, changing the frequency of your meals can help break the plateau as well. If you typically eat three meals a day, spend one week eating five smaller meals with snacks. Be careful not to increase your calories or nutritional intake (don’t add more fat or sugar, etc.), but just the frequency of eating. You can also go the other direction and eat all of your meals in an eight hour window and fast the rest of the day. Three days of the fasting cycle should go a long way to break the plateau. Again, make sure you are eating healthy and take in enough calories during those eight hours.
Replace a snack or two.
So you can’t make it through the day without a small snack. I get that. But instead of that chocolate bar, try a protein bar or high fiber fruit or vegetable. Apples, carrots, celery and others can still give you the feeling of fullness and the satisfaction that comes with crunching through food without the high calories you don’t really need.
Keep exercising, but endure longer.
A final way to boost your weight loss is to increase your exercise time. Although this might be one of those things that should be ranked first, if you know my situation, you also know why I rank it fifth. If you exercise 30 minutes a day, try increasing to 45 minutes. You don’t need to maintain the same intensity as during the first thirty minutes, but the added time can help break through the plateau. Walk every chance you get and take the stairs if you are physically able. Park your car a few spaces further than you normally would, walk during your breaks, stand instead of sitting whenever possible. These small changes can make a huge difference over time and can help you break your plateau at the same time.
The goal of healthy weight loss is to take it off slow and steady. Too fast and it can’t be sustained and can become unhealthy. However, when you hit a plateau, a few minor changes can get the cycle started again and get you moving towards where you want to be. Weight loss diets can help you feel and look better than you ever have before. Use these ideas to break through your plateau today so you can reach your future weight loss goals.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.