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By Aneequa Godart
Achieving your goal weight can be tough. While weight tends to come off fairly rapidly at first, at some point it seems as though your weight won’t budge. This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging.
However, there are ways in which you can kickstart that weight loss again. Here are our top 10 tips to break a weight loss plateau:
1. Cut back on carbs
Low-carb diets have consistently been shown to reduce hunger and promote feelings of fullness more than other diets. In addition, they cause your body to produce ketones, which have been shown to reduce appetite.
2. Increase your exercise frequency or intensity
If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.
3. Track everything you eat
Tracking your calorie and macronutrient intakes can provide accountability and help you see whether you need to make some dietary adjustments in order to begin losing weight again.
4. Don’t skimp on protein
Increasing protein intake can help reverse a weight loss stall by boosting metabolism, reducing hunger and preventing muscle mass loss.
5. Manage stress
The increased cortisol production that’s associated with stress can interfere with weight loss. Stress-reduction strategies such as meditation, yoga or a long walk may help promote weight loss.
6. Eat more fibre
Fibre 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.
7. Avoid alcohol
Alcohol may interfere with weight loss by providing empty calories, making it easier to overeat and increasing belly fat storage.
8. Get enough sleep
Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage.
9. Spread protein throughout the day
To boost your metabolic rate and promote weight loss, include at least 20 grams of protein at each meal
10. Don’t rely on the scales alone
This is a big one! Your scale weight may not reflect a loss of body fat, especially if you work out or experience fluid retention. Evaluate how you feel, how your clothes fit and whether your measurements have changed instead.
Do you have any questions about your weight loss plateau? Why not drop us a line on firstname.lastname@example.org and see how we can assist?