If you’ve ever worked to lose weight before, you’re probably familiar with the dreaded plateau. One day, you’re losing weight, you’re feeling great, and you’re on top of the world. And then, suddenly, it stops. You’re doing your best to keep up the healthy habits, but the number on the scale refuses to budge.
Today, we’re going to talk about weight-loss plateaus and give you some tips to overcome them!
Tips to Overcome a Plateau
While plateaus are a common part of the weight-loss journey, there are a few things that can help you push through it. First, resist the urge to panic. Plateaus may not be much fun, but they’re totally normal. Many people encounter a plateau, feel discouraged, and go back to their previous eating habits. Don’t fall into this trap! During this time, focus on your measurements rather than your weight. Your body could be changing without showing much of a difference on the scale.
Next, make sure you’re following the system and choosing high-quality foods. Hidden sugars could be the cause of your plateau without you even realizing it. Read the nutritional info for the foods you eat to see if they’re high in sugar.
You should also make sure you’re getting enough to eat. It may be tempting to continue cutting back on food in an effort to kickstart your weight loss, but your body needs nutrients. If you aren’t eating enough, you won’t just burn fat—you’ll lose lean muscle mass. Your lean muscle tissue helps you maintain your metabolism and burns more calories overall than fat does, so you definitely don’t want to lose it. Continue to eat complex carbohydrates, protein, fruits, and vegetables, and focus on nutrients rather than thinking about calories.
Sleep is also an important thing to pay attention to. Research that can be found here and here has shown a correlation between a lack of adequate sleep and weight gain. Another study suggests that insufficient sleep leads your body to make more ghrelin, a hormone that signals your brain that it’s time to eat, and suppresses the amount of leptin, which signals your brain that you’re full. This can make it much more difficult to lose weight, so try to get between seven and nine hours of sleep each night.
Finally, try adding some physical activity to your routine. It can help burn calories and add some lean muscle tissue, which will help your metabolism. If you’re already working out regularly, try changing things up. If you’re a runner, go for a bike ride once or twice each week. If you do a lot of strength-training, throw in the occasional cardio session. Changing up your routine can make a big difference!
Weight-loss plateaus can be frustrating, but with some hard work and a little patience, you can overcome them. For more tips for transforming your life physically, subscribe to the blog and check out our Facebook page!