Anytime you start a new fitness regimen you will start to lose weight almost immediately. The problem is after a few months your results will start slow down.
In some cases you may find that they stop altogether.
This is known as a weight loss plateau and here are 5 ways you can avoid it.
Adjust Your Caloric Intake
As you lose weight it is very important you adjust how much you are eating along the way.
While your height hasn’t changed, your bodyweight has. And since you have lost weight it means you don’t need as much food to get through the day.
You should therefore adjust the amount of calories you are eating so that your results will continue going in the right direction.
Using an app such as MyFitnessPal makes it super easy to readjust the calories you need based on how much weight you have lost.
Load Up On Fiber
Fiber is a lovely little nutrient that prevents your blood glucose from surging by slowing down the absorption of sugar.
High fiber foods tend to be volume foods that require more chewing than most other foods. This additional chewing gives your body more time to feel satisfied and as a result you will feel fuller longer.
High fiber foods are also nutrient dense and tend to be lower in calories.
Some great high fiber foods include beans, broccoli, avocados, whole wheat pasta, oatmeal, nuts, apples, split peas and raspberries just to name a few.
Drink Plenty of Water
Water is good for so many things. Not only can it help you lose weight, but it can also help you avoid the dreaded weight loss plateau.
Try to drink at least a gallon of water every single day. This is extremely important if you workout on a regular basis.
Water in particular helps fill you up. As a result you are less likely to go overboard when you sit down to eat your meals.
So that you won’t forget to drink your water, make it a point to carry a bottle with you everywhere you go.
An even better option is to buy a gallon jug to take with you everyday.
While water is always the best option when it comes to fluids, we know it can sometimes get difficult to only drink water.
Other fluids that can help you stay on track include green tea, unsweetened iced tea and water that has been infused with some type of fruit or herb.
Up Your Protein
The great thing about protein is the high amount of amino acid leucine it contains. According to research amino acid leucine is key to shedding body fat.
To get enough amino acid leucine you need to eat a minimum of 25 grams of protein every 4 hours. For maximum results it is best that you space out your meals in this manner.
To ensure you are getting plenty of protein don’t be afraid to have an afternoon snack. Foods such as Greek yogurt, cottage cheese and chicken are all great protein filled afternoon snacks.
Start Tracking Your Calories
It’s not enough to just adjust your calories, you also need to start tracking them.
When you first start a new fitness regimen it’s not important that you be 100% accurate with your calories.
The simple fact you are getting more exercise will be enough for your body to start releasing fat. Over time however, as your body gets used to your new routine, you will notice the scale isn’t going down as quickly as it once was.
Once your weight slows down that’s an indicator that you need to tighten things up when it comes to tracking your calories.
As we mentioned before, MyFitnessPal is a great app that makes tracking your calories super easy.
Just enter in, or scan in, the foods you are eating along with how much and the app will do all the calculations for you.
It will tell you how much protein, carbs and fat you have eaten for the day. It will also tell you how many calories you have eaten and how many calories you have left.
When tracking your calories being accurate is extremely important. Pull out the food scale and measure everything before you eat it.
The more accurate you are the better your results will be.
Other apps that can help you track your calories are FitDay.com, LoseIt, Fooducate and MyNetDiary.
Weight loss plateaus can be very frustrating. Especially if you aren’t sure what steps to take to get things back on track.
If you have found yourself struggling to get the scale to move, try incorporating one or more of these tips in your daily nutrition plan.
Oftentimes a simple change in how you’re eating is all that’s needed to get things moving in the right direction again.