Credit: The Harvard Gazette
No matter how much weight someone has to lose, everyone hits a slump in their weight loss journey. They find the pounds aren’t spilling off as easily as they once did, and perhaps even stall completely. This can be incredibly frustrating, and for some people, be grounds to quit their diet or exercise regimen.
We’re here to tell you not to give up– there are ways to get over this frustrating hump! Here are a few tips to help you get over your weight loss plateau.
Track everything you eat
We understand just how painful and time consuming tracking every little thing you eat is, but if you keep a running calorie check, you will hold yourself accountable for what you’re eating. This way, you can monitor how many carbs you consume and cut back accordingly, as well as find places that may have holes– such as adding a vegetable to every meal and eating more fiber.
Eat enough protein throughout the day
Though protein is often more calories than other options, it is worth it. Protein helps boost calorie burning by 20-30%– more than twice as much as fat and carbs burn. Protein also helps you stay fuller longer, leading to less snacking later on. It helps protect muscle mass, keeping you stronger, longer
Increase Exercise Frequency/Intensity
Keeping the same exercise regimen day in and day out is most certainly better than nothing, but if you don’t change things up, you will unfortunately grow stagnant. By increasing how often or intensely you exercise will help offset this. Outside of exercise, try to be more active– walk up and down the stairs at work a few times, take a stroll around the neighborhood, just find a way to keep moving and burn calories.
Get Enough Sleep
Those who do not get enough sleep are more likely to gain weight. A lack of sleep as been implicated to lower your metabolic rate and alter hormone levels. This can lead to increased fat storage. People who lack sleep are also more likely to make poor food choices. It is recommended that adults get seven to eight hours of sleep every night.
Don’t Use the Scale as a Sole Indicator of Weight Loss
The scale may make it seem you are losing no weight– potentially even gaining weight. While the number may be stagnant, that does not mean you are. It is possible that, while gaining muscle, you are losing fat, but because muscle weighs more than fat, it may appear nothing is happening. Use measuring tape as an indicator of process as well as the scale.