Hit a weight loss plateau in your diet? Don’t get frustrated. Understand why it’s happened, and then break through the wall.
Has your weight loss really plateaued?
If you think your weight loss has come to a standstill, be patient before making any changes. Don’t forget that weight loss will not always be linear. Your weight loss could stay the same, or even go up. This doesn’t necessarily mean you are not losing weight. Keep track of your weigh in’s, and then calculate the averages across the weeks and months. This will show you a truer picture.
Why does weight loss stall?
Weight loss can plateau for various reasons, including physical, and behavioural.
You are still eating as much as you were when you were heavier. As you lose weight, you actually need to eat less (because a lighter body needs fewer calories).
You are moving less. Dieting can mean lack of energy, and less motivation to exercise and stay active. This can lead to fewer calories burned. Keep moving!
Your BMR has gone down. As you lose weight, your lighter body weight means your basal metabolic rate will be slightly less. Remember to adjust your calories accordingly.
You have got complacent. Once you get into the swing of dieting and start to see results, it can be tempting to ease up on the habits which led to success. You need to stay consistent.
You aren’t tracking as carefully. Without tracking your food, you are estimating (or eyeballing) portions and calories. This can lead to you overeating without realising it.
Your habits have changed. Have any of your lifestyle habits changed recently? Just one or two small changes can be enough to tip you out of a calorie deficit.
How to get things moving again
To bust through this plateau, start tracking, move more, sleep well, and be sure that you are eating in a calorie deficit. And be patient. Think about weight loss over weeks and months, not days.
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