After making so much progress, I have hit a weight loss plateau. I have literally not lost (or gained) a pound in over a month. I have continued to lose inches, but much slower than before. If I am going to hit my weight loss goal by April, I have to break through this plateau right away.
So I did some research and compiled the best of what the experts and thought leaders in the health industry shared about breaking through a plateau. Not shockingly, the same tips were repeated on almost every list.
Step #1: Stay Hydrated
A serving of fruit is about 60 to 90 calories. Vegetables are about 25 calories per serving, provided you steam or roast them plain. When you’re eating fruits and vegetables, you’re filling up on low-density, high-fiber foods that have high water content. Simply put, you’ll feel fuller faster. Eating things like that can help curb your appetite. Eating just a little bit less can allow you to push past your weight loss plateau and start dropping pounds again.
Step #3: Control the “Calorie Creep”
According to an expert, approximately 90% of all weight loss plateaus are related to “calorie creep”, or more generally, eating more calories than you think you are eating. Combined with a decrease in metabolism from weight loss, plateaus are almost a certainty.
The calorie creep can come from mindless eating, eating out at restaurants that serve huge portions, or simply condiments like dressings, spreads, and sauces. Maybe you don’t realize that small 100 calorie bag of “healthy” chips is really 400 calories because there are 4 servings in each bag. Alcohol also goes on the calorie creep list.
The best place to start is to track your food intake if you are not already doing so. There are many great reasons to keep a food journal, so tracking your nutrition intake (even for a few days) is possibly the smartest and most important step you take to improve your nutrition.
A lot of people mistakenly think that if they skip the calories of breakfast, lunch, or even dinner, it will help with weight loss. This is not true because by skipping meals, you’re slowing down your metabolism even more. Your blood sugar drops and you’re more likely to be famished and overeat at your next meal. Be sure to eat enough throughout the day and don’t starve yourself.