I've lost about forty pounds in six months, but my weight loss has recently come to a screeching halt! I can barely lose a pound even though I haven't changed anything. Do you have any suggestions or tips to help me get past this? I'm losing my motivation. I only have about ten pounds left.
Have no fear…weight loss plateaus are very common, especially when you get down to the last 10 or 20 pounds. I know you said your weight loss came to a screeching halt and you haven’t changed anything, but that may be the problem right there. It’s really important to mix things up with your diet and exercise routine if you’re trying to lose weight. The human body is amazing in the sense that it adapts very quickly, so it’s not surprising that what may have worked six months ago is not working for you anymore.
Here are some suggestions to kick your weight loss back into gear:
- Change up your workouts. The body adjusts quickly to physical activity. If you’ve been doing the same workout for awhile now and you’re not seeing the same results, then you need to increase the time, the intensity or both. Try something different to challenge your body like Pilates, plyometrics or interval training.
- Avoid processed foods and soda. Processed foods are high in sugar and sodium (which can cause you to retain water) and low in nutritional quality. Choose a variety of fresh whole foods including fruits, vegetables, whole grains, low-fat dairy, lean meats and healthy fats. Especially focus on the veggies! They are super low in calories and packed with fiber to help keep you full.
- Get your Zzz’s. How long you sleep and the quality of your sleep can affect hormones that regulate appetite and body weight. Your body needs plenty of ‘shut-eye’ for the internal maintenance that keeps your metabolism in good working order.
- Eat small frequent meals throughout the day and don’t skip meals. Skipping meals can slow down your metabolism and deprive you of needed energy. Eat breakfast in the morning to wake up your metabolism after a long night’s sleep. Also make sure you’re eating enough calories for the amount of exercise you’re doing.
- Drink plenty of water. Water is necessary to keep your body functioning properly. Staying hydrated helps with digestion, helps control appetite and flushes out toxins.
- Get support. Do a few sessions with a personal trainer or find a buddy to help keep you motivated.
- Think yourself slim. Spend 10 to 15 minutes each day visualizing yourself at your ideal weight. Imagine what it would feel like and how your clothes will fit.
- Avoid eating 2-3 hours before bedtime.
Don’t get discouraged. Losing weight is not easy and you should be very proud of what you’ve accomplished this far. The motto that comes to mind is “adapt and overcome!” Change it up, stay committed and I promise you will overcome this weight loss plateau.
- Lauren
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Labels: Ask The Experts, Exercise, Fitness, Lauren, Plyometric, Weight Loss
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Great advice! I live by "change it up"! I lost body fat by adding plyometrics & HIIT plus changing my food around too. You have to keep listening to the bod & changing as need be.. for me that is very few months for sure on food & I keep my workouts different all the time.