Busting The Weight Loss Plateau
Have you ever eaten all the right foods, done all the right exercises, but still the scale didn’t budge?
Chances are, you’ve hit a plateau.
Weight loss plateaus can be frustrating and demoralizing. However, they are a normal and nearly everyone experiences a stall at some point or another on their weight loss journey.
According to the Mayo Clinic, the slower your metabolism gets the slower you lose weight, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau. To lose more weight, you could increase your physical activity or decrease the calories you eat.
Here’s some nutritionist secrets to break your plateau and begin losing weight again safely and effectively.
→Water Works: Giving your body a little ‘push’ in the right direction to overcome a plateau never hurts. There’s a great way, that’s tasty, effective and safe, that can help speed up your metabolism, keep you hydrated, and flush out the fat you’re melting off… infused waters… also called ‘water detoxes’ or ‘elixirs’. I love infused waters, as they help keep you hydrated AND contain nutrients with a purpose. Some popular elixirs to help aid in digestion, flushing toxins, and raising metabolism are:
Lemon And Mint Detox Water
Cucumber Detox Water
Apple And Cinnamon Detox Water
Grapefruit Detox Water
Orange Detox Water
Studies have found that water can boost metabolism by 24–30% for 1.5 hours after drinking a 17-ounce. In addition, tea or coffee helps pummel a plateau as well. These beverages typically contain caffeine, which has been shown to increase fat burning and boost metabolic rate by up to 13%. Just don’t over do it, as you don’t want to be wired afterwards. By the way, I previously sent you some of my most popular elixirs. Here’s the link again if you missed it: Summer Detox Waters.
→Protein Power. Some people make the mistake of dropping their daily calories too low or skipping meals. All this does is slow your metabolism even more as your body is trying to hold on to the nutrition coming in, and it prolongs your plateau. Try increasing the amount of lean protein you eat as well as spreading it out to all 3 meals a day. Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs.
→Meditative Milestones. Stress triggers a hormone called cortisol which also causes extra fat around the midsection. If you’re stressing about food or your weight, it’s actually causing more harm than help. Take time during the day or night to mediate and reflect on all of the positive things you did that day to help your body be healthier. In one eight-week study of 34 overweight and obese women, a stress-management program that included muscle relaxation and deep breathing led to an average weight loss of 9.7 pounds.
→Digestive Support. Fiber promotes weight loss by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food. This is especially true for soluble fiber, the type that dissolves in water or liquid.
→Vegetable Medley. When your mother told you as a child to eat your veggies, she knew what she was talking about! Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients. In fact, studies have found that diets that include lots of vegetables tend to produce the greatest weight loss.