How To Lose Weight When The Scale Stops Moving And You're Stuck
"My scale stopped moving. How do I lose weight now?"
"I'm doing everything I should, but I'm not losing weight anymore."
"How do I lose weight when I've hit a brick wall?"
"I'm not sure how to proceed with my diet. I'm not losing weight still."
There are times when you diet and the scale stops moving downwards.
So what can you do?
If you want to start losing weight again, here are 15 super simple thoughts to get that scale moving again (in the right direction!).
Spot hidden calories.
It's easy to lose track of how many calories you're really consuming. Try keeping a journal so you know how often you take second helpings or snack straight out of the refrigerator.
Where are the hidden calories?
Measure your portions.
You can enjoy the foods you love as long as you keep the portions under control. Learn easy ways to identify a sensible serving. Four ounces of meat is about the size of your fist. It takes about twenty five almonds to make an ounce.
How big are your portions?
Leisurely dining will help you consume fewer calories and enjoy them more. Sit down for meals. Put your fork on the table while you chew each mouthful. Give your brain a chance to tell you when you're full.
Do you find yourself eating too fast?
Ban certain foods.
Many people have food sensitivities that can cause bloating and weight gain. Try taking a week off from wheat or dairy products to see if it makes a difference.
What food sensitivities do you have?
Start with a nutritious breakfast.
Breakfast really is the most important meal of the day. A bean burrito or yogurt and cereal may help you eat less later on.
What's for breakfast?
Eat more produce.
Fill up on low calorie vegetables and fruits. They have important nutrients your body needs and the fiber fights hunger pangs. Aim for at least seven servings daily.
What fruits & veggies do you like? How can you prepare them to make more enjoyable?
Drink more water.
Your body may be retaining water if you fail to drink enough. Get a refillable steel bottle you can carry around everywhere.
How much water do you drink? Need more?
Monitor your protein intake.
Compared to carbohydrates and fat, your body works harder to digest protein. That means you burn more calories. Put a little soy or meat in each meal and snack.
How much protein do you consume?
Thirty minutes of daily exercise can help you maintain any body weight. If you want to shed more pounds, gradually add on a few minutes at a time.
How much exercise do you get? What would make exercising more enjoyable?
Vary your workout.
Our bodies adapt quickly to any repetitive activity, so that daily treadmill run winds up requiring less energy over time. Use interval training and a variety of workouts to introduce new challenges.
What new exercises can you do?
Build up your muscle mass.
Increasing your ratio of muscle to fat speeds up your metabolism. Train for strength with weights or a Pilate's class.
How much time do you spend on muscle building?
How's your stress level?
Get adequate sleep.
Lack of sleep can make you heavier. A full eight hours a night improves digestion and helps keep you trim. Brief naps are great for increasing your total sleep time.
How much sleep do you get?
Cut back on alcohol.
Remember to count the calories in cocktails. Start happy hour with one drink and then switch to water. Trade in your usual Margarita for a slimmer Bloody Mary.
How much alcohol do you drink?
Cultivate a healthy body image.
If you're constantly struggling to reach a certain weight, it could mean that you've set the bar too high too fast. Cultivate a healthy body image and be proud of where you are as you continue to lose weight.
What are your goals? How can you space them to make more realistic and achievable?
If your weight loss has stalled, look to see what could be the culprit.
The simplest things are often overlooked.
Remember, don’t starve yourself. That is counterproductive to losing weight and keeping it off.
If you need more help, talk with your doctor to rule out any underlying medical condition and create a plan you can stick with.