A lot of people find that the first part of a diet is the easiest, but soon find themselves on a plateau. So, what can you do to push forward and start losing weight again? Here are 10 tips from Nutrisystem for why the scale might be stuck and tips to get it moving.
1. Start a Food Journal
The most obvious cause of weight gain or weight loss plateau is that you’re eating too much. So, try starting a food journal to stay within your recommended daily calories. Nutrisystem recommends their free Numi app to ensure you’re on track with your eating. Apps like WW and Noom can do that for you but it isn’t free.
Research suggests that people who track their food intake are more likely to lose weight.
2. Don’t Skip Meals
It sounds counter-intuitive that eating fewer meals can hinder weight loss, but it’s true. While having a calorie deficit is important to weight loss success, eating too little can prevent weight loss.
You should include 3 small meals and 3 snacks each day to optimize your metabolism.
3. Read Nutrition Labels
Lots of foods claim to be healthy, but the numbers don’t lie. Always read the nutrition facts and ingredients. Good snack choices fall around the 80-100 calorie range.
Tip: Check the nutrition label for protein and fiber content. These nutrients will help fuel your metabolism and keep you feeling fuller longer.
4. Use Measuring Cups
Serving sizes can be as important as what you’re actually eating. It’s hard to get servings right, and restaurant portions are usually too big, so get in the habit of using measuring cups at home.
5. Eat More Fiber and Protein
Choose snacks and meals that are high in fiber and protein to help you feel full and avoid overeating. Fiber isn’t very “cool,” but it’s really important for weight loss.
You’ll also burn more calories eating a high-protein diet compared to foods that are high in carbs and fat. Fiber isn’t fully digested, so the calorie contribution is less than other carbs.
6. Exercise More!
Can you find a way to get moving for at least 30 minutes a day? If you’re already exercising for 30 minutes per day, can you increase the length or intensity of your workouts without pushing it too far?
7. You’re Gaining Muscle
You’ve probably heard people say that “muscle weighs more than fat” which is true. If you’ve been hitting the gym you might be losing fat and gaining muscle which might be a reason those pounds aren’t dropping off on the scale. That’s actually a good thing, so in this case, the scale isn’t your best measure of success.
If you have more energy and your jeans are fitting better, then that can be more important than the number on a scale.
8. Are You Stressed or Tired?
Stress and not getting enough sleep can impact weight loss. Remember that your overall health is more important than the number on a scale, so address these issues first. It’s a good idea to speak with your doctor as she can help you get back on track.
9. Weight Loss Plateaus Happen
If you’re eating well, exercising, and watching your portions you may be experiencing a natural weight loss plateau. Plateaus are a natural part of the weight loss process and occur as your metabolism adapts to your weight loss.
Consider adjusting your daily calorie intake or lengthen your exercise routine a bit. Eating 100 fewer calories or adding a little more cardio might be enough to push you past the plateau.
Conclusion: Don’t Stress!
Don’t Stress About Weight Loss Plateaus! While plateaus can be discouraging, try to find the motivation and perseverance to push through.
A number of weight loss and wellness programs stress the importance of support and or coaching in their programs for this very reason. In fact, popular wellness apps like Noom use personal coaching as the foundation of their program.
Regardless of your weight loss goals, remember that weight loss is just one way to measure your progress and not the ultimate goal by itself. You should choose a diet that stresses the importance of sustainable weight loss through positive behavioral change and healthier choices.