A weight loss plateau is frustrating: You start working out regularly and you clean up your diet. You lose weight, you gain muscle mass, and you have tons more energy. Great job! Then, all of a sudden – BAM – everything comes to a screeching halt.
The good news is that you can overcome a weight loss plateau and reach your goal weight.
Here are 5 steps you can take:
Eat A Healthy Breakfast for Weight Loss
Studies show that the habit of eating a healthy breakfast is key to losing weight and keeping it off. Your plateau-breaking breakfast should be low in carbs and high in protein.
Try these:
Protein takes longer to digest and it can also help slow down the absorption of any carbohydrates that might be in your meal.
Add Protein To Every Meal & Snack
Eating more lean protein will help to increase your metabolism because it takes more energy for your body to digest the protein than digesting fat or carbohydrate. You will also feel full longer, and possibly see more benefits from your strength training sessions. After your high protein breakfast, give these a go:
Drink More Water for Weight Loss
I know. How many times have you heard that? But even mild dehydration can slow down your metabolism. To ensure you are staying hydrated, include a glass of water before every meal and snack. Staying hydrated also keeps you from feeling bloated and puffy.
Get Adequate Sleep
Sleep deprivation causes your metabolism to slow down which will slow or reverse your weight loss. When you are tired you do not feel like preparing a healthy meal and you are more likely to grab a quick unhealthy fix. You also will likely skip your workouts.
The amount of sleep you get can also affect your hormone levels which could inhibit your ability to burn calories. More about hormones in a future post.
Build More Muscle
Muscle burns more calories than fat. Every pound of muscle uses approximately 6 calories a day while each pound of fat burns only 2 calories daily. Aerobic exercise will not build muscles but you will continue to burn more calories in the hours after a workout. It is a good idea to switch up your routine. Keep your workouts fresh and challenging. Your muscles can get used to the same repetitive daily exercise and after a period of time will not respond.
Most of us will face a weight loss plateau before we reach out goal weight. Finding support from a professional can help keep you accountable and help get you over the finish line.
Maybe you have struggled or are struggling with a weight loss plateau. I would love to hear any tips you might have from your experience.
If you are having trouble reaching your healthy weight goal please grab my FREE eBook:
7 Steps That Make Weight Loss Easier & Effective