Achieving your goal weight can be a very tough thing to do. And as weight tends to come off fairly rapidly at first, at some point it seems as though your weight just won’t budge. Don’t worry, this isn’t the universe trying to mess with you… we all experience this. This inability to lose weight is known as a weight-loss plateau or stall, which can be incredibly frustrating and discouraging. However, there are several tips that may help you to move past your weight-loss plateau and we’re here to give them to you.
If you kept a food diary during your weight loss journey then it is time to look back at your food and activity and see if something has gone wrong. Make sure you haven’t loosened the rules, letting yourself get by with larger portions or less exercise. Research suggests that off-and-on loosening of rules contributes to weight-loss plateaus.
Consider further cutting your daily calories, as long as this doesn’t put you below 1,200 calories per day. Fewer than 1,200 calories a day may not be enough to keep you from constant hunger, which in turn results in overeating.
Think outside of your normal gym routine. Try to increase your general physical activity during the day. Instead of taking the elevator, take the stairs. Maybe it is time for some spring-cleaning in your house. Any physical activity will help you burn more calories.
If you are experiencing a weight-loss plateau then you might need to rev up your work out. If you don’t have the time to increase the amount of time that you are at the gym then try to increase the intensity of the exercise to burn more calories.
We’ve said it once and we’ll say it again. Stress puts the brakes on weight loss. Cortisol, known as the stress hormone increases belly fat storage and makes losing weight very difficult. Try incorporating some meditation into your routine to manage your stress levels.
Alcohol may be sabotaging your weight loss efforts. Not only is alcohol high in calories but it loosens inhibitions, which may lead you to overeat or make poor food choices.
Sleep is extremely important for good mental, emotional and physical health. It is also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage. Try putting your phone down one hour before bed time, drink some tea or listen to some relaxing music.
Learn more about how to avoid putting weight back on.
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