5 Doable Steps You Can Take To Beat Your Weight Loss Plateau
You started working out regularly and you cleaned up your diet. You lost weight, you gained muscle mass, and you had tons more energy. Great job! Then, all of a sudden – BAM – everything came to a screeching halt.
A weight loss plateau is frustrating. 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
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:
- Spinach Egg Scramble
- Healthy Green Smoothies
- Quinoa Breakfast Cereal
Protein takes longer to digest and it can also help slow down the absorption of any carbohydrates that might be mixed in with the protein 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 it does eating 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:
- Lemon Chicken & String Beans
- No-Mayo Tuna Salad & Whole Grain Crackers
- Cottage Cheese & Cherry Tomatoes
- Ground Turkey Meatloaf & Mashed Cauliflower
- Turkey Wraps
- Steamed Edamame & Parmesan Cheese
Drink More Water
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 in your hydration regimen. Staying hydrated also keeps you from feeling bloated and puffy.
Drinking alcohol, soda, or other sweetened beverages will lock your plateau in place, so stick with water. You can also snack on fresh fruits and vegetables (don’t forget to add some protein with it) which contain water naturally.
Get Adequate Sleep
Sleep deprivation causes your metabolism to slow down which will slow or reverse your weight loss goal. 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. I just learned that “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 big 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 our 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 would like recipes for any of the dishes mentioned or if you have any questions please contact me at donna@brandywinenutritiononline.com