5 Ways You Can Overcome A Weight Loss Plateau
Why are the last 5-10 pounds always the hardest to lose? Imagine you've been working out and have really hit your stride, losing pounds as you go, and then suddenly you realize that the scale is no longer moving. You're stuck at the same weight. This is called a weight loss plateau.
Sometimes the plateau is caused by your body heading into starvation mode. As your body struggles to adjust to consuming fewer calories it begins storing more of your calories as fat, and in the process, slows your metabolism down.
When you feel like you've hit that plateau, don't give up! Here are 5 easy tips that will help you overcome your weight loss plateau and lose 5-10 pounds:
1) Drink more water. Dieting can slow down your metabolism. By drinking at least eight 8-oz glasses of water a day you can increase your metabolism by more than 3%. Water also helps flush out excess fat from your body which can also lead to additional weight loss.
2) Increase your workout time by 30 minutes. This will also work to speed up your metabolism and will help you burn calories. Incorporate new workouts to help keep you engaged and motivated. If you find that you are struggling to maintain enough energy to make it through the additional 30 minutes, add more carbs to your diet. Make sure they are "good" carbs like fruit, vegetables, and whole wheat breads. Other kinds of carbs like regular bread and pasta can work against you.
3) Reduce your calorie intake by 200 calories a day. Your body may have grown accustomed to your new calorie intake so it may be time to reduce it slightly while still ensuring you are consuming at least 1,200 calories per day. If this doesn't work you may want to explore calorie cycling where one week you consume 1,200 and the next 1,900.
4) Don't eat late at night. Our bodies burn fat overnight and on average should have a 12 hour fast in order to do so effectively. Eating late night meals can interfere with that process. We also tend to crave unhealthier foods late at night.
NOTE: If you do get hungry late at night, try drinking a glass of water or snacking on something light like multigrain pretzels or crackers. If you have a taste for something salty, try eating one 100-calorie bag of microwave popcorn.
5) Don't lose faith! Hitting a weight plateau is one of the top reasons people fall off the wagon after successful weight loss. Hang in there. Go into your closet and try on an item of clothing you are now able to fit now that you've shed some pounds. Write down how much weight you've lost as a reminder of how far you've come. All should serve as reminders of the great work you've done and why it's important you stick to your preferred weight loss regiment!
