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Have you reached a plateau? Are you working out like crazy, counting calories, stopped eating junk food, and nothing seems to be working?
It is frustrating, I know!
When reaching a plateau, there are many factors you need to look at, and try to understand where you can make adjustments. Many times, I see people cut their calories too low to lose weight faster, but that is one of the biggest mistakes you can do. When cutting your calories too low and working out 5 /6 days a week, your body will hold onto the body fat you have because it needs it for fuel.
Here are 8, simple ways to overcome a plateau:
1. Keep track of your food intake and analyze it.
Analyze your food intake. Maybe it is time to adjust your calorie intake. As you lose weight, your calories will need to be adjusted every 5 to 10 pounds. Calculate your calories to make sure you are eating the right amount of calories for proper weight loss.
2. Switch up your workouts
Your body gets used to the same routine, try something new and get out of your comfort zone. Incorporate High-Intensity Interval Training (HIIT) workouts. Start lifting weights incorporating a strength training routine will increase your muscle mass. If you were already lifting weights, then lift heavier, or do supersets. Building more muscle mass helps you burn more calories at rest and help you shed more body fat. What you want to do is shock your body.
3. Get quality sleep
Get good night’s sleep. Getting a good night’s sleep is an important part of losing weight because it helps reset your hormones. Sleep deprivation increases cortisol, which is a stress hormone. Aim to get at least 7 to 8 hours of sleep every night.
4. Stop looking at the scale
Stop measuring your fat loss by the scale. Take pictures or measurements, or simply feel how your clothes are fitting. Trying to measure your fat loss by just the scale, you will often be very disappointed because our body fluctuates in weight throughout the month.
5. Increase your fiber
Eating around 30 grams of fiber per day can help you shed some extra pounds. Fiber is filling and will help you stay full longer. Here are some great options your can incorporate: Oatmeal, flaxseed, chia seeds, berries, and beans.
6. Increase your protein
Maximize your fat loss by increase your protein. Increase your protein to 1.0 lb. per body weight and working out 3 to 5x per week. Protein helps you increase your muscle mass which equals more weight loss.
Here is a great option for a protein powder that has quality ingredients. Designer whey carries plant- based, soy, whey, and keto options. Their protein powders come with 20 grams of protein and only 6 grams of carbs. These protein powders come in 7 different flavors and they also include probiotics. I have used their protein for many years. I love their flavors and the quality ingredients.
7. Manage your stress
Stress can increase your cortisol level and interfere with your weight loss. There are many ways to manage your stress such, as meditation, journaling, or yoga. By keeping your stress under control, you can avoid weight gain.
8. Increase your water
Drink more water. Try to drink 100 ounces of water per day. When you are dehydrated, your body can confuse it with hunger. The easiest way to track your water would be by purchasing a bottle that holds enough water for your day, or you can use an app like MyftinessPal.
Sometimes making simple adjustments can make things start moving; just be patient!
Consult with your doctor if you have made these changes and still stuck. There could be other things going on that may need medical attention.
