What to do When Your Weight Loss has Plateaued6/16/2019 12:00:00 AM
1. Try carb cycling. Low carb diets are known to be extremely effective for weight loss. However, many are restrictive and lead to binging. Carb cycling is the best of both worlds. With low carb days alternating with medium and higher carb days, you keep your body guessing, and hopefully, losing! Just remember to keep your calorie intake under your maintenance number on all days. Check out a great article on carb cycling here.
2. Increase exercise. If you’ve been solely focusing on your diet up until this point, it may be time to add in some additional activity. Find an activity that excites you and get to it. For some fun ideas, check out our blog on great workouts around Houston.
3. Track everything you eat. We tend to be much stricter with ourselves at the beginning of a diet. But, after a few weeks of consistent weight loss, sometimes we get a bit more lax with our regimen. Track foods for a few days to see where you’re slipping up and make small changes to get yourself back on track.
4. Don’t skimp on protein. Protein actually boosts your metabolic rate more than fat or carbs due to the thermic effect of food. It also helps to suppress your appetite for longer.
5. Manage stress. Cortisol, “the stress hormone,” has been shown to increase belly fat storage. So, if you need another reason to just relax, there it is! Our DIY Spa Day blog offers some great low cost relaxation remedies that will leave your skin and hair feeling their best. It’s a win-win!
6. Try intermittent fasting. Intermittent fasting involves restricting the time frame in which you consume food. Check out a great article for tips on intermittent fasting here.
7. Avoid alcohol. Alcohol has been proven to suppress fat burning and lead to fat accumulation. In addition, the alcoholic drinks you’re consuming may not be as low calorie as you think.
8. Eat more fiber. Soluble fiber can help you feel full longer, as it slows down the movement of food through your digestive system.
9. Cut back on sugary beverages. Instead of drinking your calories, opt for calorie-free beverages such as water, coffee, or tea.
10. Get your sleep in! Not getting enough sleep in can actually lower your metabolic rate and alter hormone levels. Aim for 7-8 hours of sleep per night.
While all of these tips are great for assisting in pushing past your weight loss plateau, you should also note that the scale is not the only or best fat loss tracker. If you are exercising along with consuming a healthy diet, it may seem like you’re not making progress if you rely on the scale, when in actuality, you are gaining muscle and losing inches. To truly track health progress, try tracking body measurements or taking progress pictures throughout your journey to look back and see how far you’ve come.
Good luck, and positive, healthy vibes coming your way, from all of us at Next Level Urgent Care.