Breaking the Weight Plateau Was Never Easy Before

After continuously working out towards the weight loss goals it is imperative to hit a weight loss plateau. After a prolonged period of stability, our bodies tend to level off. And it is often frustrating trying to lose those last few kilos. After adapting to the new changes in our bodies we need to make a few more changes to shed off those extra pounds. One often needs to evaluate what they’re currently doing the most to break the plateau. You need to have a real picture of all the things, activities, or habits that could be creating the plateau. Small changes can help you start breaking through the plateau. Here are some ideas that can help you get started to break that stubborn weight plateau.

First, write out your daily routine. Now look at it objectively by asking yourself the following questions:

Are you station most of the day, sitting, being inactive? Try to move around as much as possible. Stand up and stretch every half an hour. If you’re at work, instead of e-mailing get up and talk to your coworkers. If you are working from home, get up and take those calls while walking. Also try splitting your lunch break into two parts – spend half the time eating and the other half time walking around.
Are you watching TV or surfing the net at night instead of cooking for the next day or catching up on your housework? We often fall into the trap of screen time after a long working day. Before you take a seat on your couch, make sure you have your healthy meals planned and prepped for the next day and all of your chores are done. This will also give you more activity and less lazy time. By the time you are done with the chores it’s already the time to hit the bed.
Are you snacking after dinner? Many people snack at night. We often snack mindlessly in front of the TV or while on our desktop. Ask yourself, are you really hungry, or you are just feeding your brain due to an adapted habit?
Are you doing a couple of minutes of exercise for every hour you sit? Moving just a few minutes each hour will keep your blood moving and reduce your risk of diabetes and heart disease. Start now- get up and do 2 minutes of stretching!
Do you take the escalator or elevator instead of taking the stairs? If available, always try to take the stairs. A little bit of activity throughout the day add up. Move as much as possible! Park your car at the edge of the parking lot to add a few more steps to your day. Do few squats while folding your laundry and tighten your core while washing dishes.
Are you monitoring the intensity of your workouts? You need to increase the intensity of your cardio to boost your heart rate. If your weight has plateaued, that means so has your workout routine. Kick it up a notch!
Count your fiber – are you getting enough fiber? Fiber helps with satiety, or how much full you stay between meals. You can start with a goal of 25 grams per day and work up to 40 grams per day slowly. Fiber fills you up so you will eat less, helping your weight loss goals.
Are you doing the same workout routine daily? Typically your body will adapt to one kind of exercise, and you will get less benefit from the same workout over some time. Change it up with a new fitness class like Body Pump, Zumba, a hip hop freestyle dance or anything that you have never done before.

Reduce your daily intake by 200 calories, as long as this does not put you below 1200 calories. Decreasing your calorie intake is a surefire way to get over your weight loss plateau, but less than 1200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating. You need to make sure that your calorie intake is sustainable. If not, you will regain the weight you’ve lost.

Employ “volumetrics” – eating foods that are high in volume but low in calorie density. Volumetrics allows you to eat a high fiber diet rich in healthy foods like fruits, vegetables, and whole grains. This not only helps you manage your extra weight but also improves the overall quality of your diet. Slurp on broth-based soups and vegetable soups or eat a small bowl of salad before meals, and include vegetables and fruits at every meal. Choose lean proteins like egg white, tofu, or chicken breast to stay full for longer.

Do not fret if you are unable to break the weight loss plateau, look for a solution that does not compromise your health and fitness goals, practice the art of eating a balanced diet and exercise. Slow progress is also progress after all.