Dang! Up two pounds, down two pounds for the last few weeks – what’s up with that? I’m sure most of you can relate. It’s so frustrating when you feel like you are doing everything you can but the scale isn’t budging. The following are my five surefire ways to break through a plateau:
- Start weighing your food. I know its crazy, but portion control cannot be ignored. That 3-4 ounces of protein has probably slipped into looking more like 5-7 – almost doubling your calories. Do you really know what the serving size is supposed to be?
- Get an accountability buddy. I’m sure you know someone in your world who will be non-judgmental and loving along with holding your feet to the flame if you are falling off the wagon. People who have accountability buddies have been shown to lose weight more consistently over time, according to over 80 studies. One of my favorite weight loss plans offers a free coach, Optavia, along with teaching all the habits of health you will need to maintain once you have reached your goal.
- Write down everything you are eating and drinking. I know! That is a total pain! AND it works. There are plenty of studies extolling the benefit of keeping a food diary. It will improve self esteem and self trust over time. You will become more aware of the situations that stimulate your need for needless eating.
- Reduce fruit and starchy carbohydrates (potatoes, rice, pasta, crackers, and bread) to zero or one small serving per day. What to eat? Lean protein and lots of vegetables every 3-4 hours.
- Exercise. If you haven’t started moving your body – START! Start slow – 5 minutes/ day if you have been sedentary and add 10% more time per week. If you are already exercising, add a day, change your routine, add more weights or more cardio depending on your current focus. Anything that will change your program will kick-start your metabolism. Remember, morning exercise rev’s up the engine for the day. You burn more calories and have more energy all day. Be careful not to exercise too much on a super calorie restricted diet, less than 1200 calories. You may be throwing your body into starvation mode, check with your coach if you need to change your plan. Adding a serving of vegetables and 2-3 ounces of protein is probably enough to get your through this issue. It’s not an excuse to totally blow your hard work.
These are my favorite ways to break through those infuriating plateau’s. If you are having trouble, send me a message via our Free 15-Minute Phone Consultation form on the front page of our website, I’d love to help you! Let’s break through that plateau and continue on our path to better health. I would love to hear about your successes!