4 Ways to Break a Weight-Loss Plateau

Sep 26 2018
Question@2x Hi Hungry Girl,

I've lost 40 pounds this year (30 to go!), but last month I hit a plateau, and the number on the scale won't budge. Any tips for getting out of the rut?

Plateaued in Pittsburgh
Answer@2x Hey Plateaued,

First of all, congratulations on the weight loss so far! That’s a HUGE accomplishment. Hitting a plateau is really common. However, I have a bunch of tips to help get you back on track with your weight loss...

Reevaluate your calorie needs.

The smaller your body gets, the fewer calories it needs to maintain or lose weight. (Not fair, but true!) So if you're taking in the same number of calories as when you started losing weight (40 pounds heavier), there's a good chance it's contributing to the stall in your weight loss. Here’s a calculator that can help you determine your ideal calorie intake for continued weight loss.

Track and measure.

Even when we’re eating smart and making great choices, extra calories can sneak in and derail our efforts. Break out a food journal or use a food-tracking app like MyFitnessPal to make sure you're not overlooking the occasional extras. And whenever possible, measure and weigh your portions to make sure you're accurately counting calories. That 6-oz. salmon fillet might really be 10 oz.; your daily pour of salad dressing might have sneakily doubled in size.

Add some exercise to your routine.

If you're already working out, take it to the next level. Increase the length of your workouts or step up the intensity. If you haven't been exercising, now's a great time to start! Pick up a workout DVD, or call up a friend to join you for daily jogs or brisk walks. Don’t feel like leaving the house? Try Housewalking at a fast pace.

Go back to basics.

Try eating more “whole” foods -- fresh fruit & veggies, lean protein, reduced-fat dairy, etc. -- and less of the processed & packaged stuff. Also, eat at home more often. Both of these tactics are smart because they lower the chances of consuming excess calories. Packaged foods can be as much as 20 percent off in their calorie counts (mom-and-pop companies are less reliable than big-name brands), and you never really know exactly how many calories are in your restaurant meal (it depends on the person making it). I’ve also found that cutting back on starchy carbs can really jumpstart my weight loss.

Click here for TONS more weight-loss tips and tricks. Good luck, and let me know how it works out for you!
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