Dealing with weight loss plateaus
As you lose weight your metabolism can drop because your body requires less calories or energy to fuel a smaller you!
Weight loss plateaus can be frustrating and demoralising. However, they are a normal part of a weight loss process. Nearly everyone experiences a stall at some point during their journey. Fortunately there are several strategies you can take to begin to lose weight again and achieve your target weight.
This week at the BEEWEIGHED meetings we discussed tips to overcome a plateau:-
Drink water, coffee and tea
While sugary beverages lead to weight gain, some beverages may help reverse a weight stall. Coffee and tea may also benefit your weight loss efforts. These beverages typically contain caffein, which has been shown to increase fat burning and boost metabolic rate by up to 13%.
Sleep – Get plenty!
It’s becoming clear that not getting enough sleep can lead to weight gain by lowering you metabolic rate and altering hormone levels to drive appetite and fat storage. In fact, not getting enough sleep may be a contributing factor in cases of stalled weight loss. To support weight loss and overall health, aim for 7-8 hours per night.
Reduce carb intake
This may help get your weight moving in the right direction again when you feel hopelessly stalled. Cutting out bad carbs such as bread, pasta and rice can assist in starting to lose the pounds again. Some studies have found that low carb diets increase fat during and metabolic changes.
Increase Exercise Frequency or Intensity
Also be as active as you possibly can. Revving up your exercise may help reverse a weight loss plateau. This is because, unfortunately your metabolism slows down as you lose weight.
Increase your protein
Increasing your protein may help if you have hit a plateau. Protein boosts metabolic rate more than fat or carbs. It also stimulates hormones that reduce your appetite making you feel full and satisfied.
Give Fasting a go
Only eat during an 8, 10 or 12 hour window and fast for 16, 14 or 12 hours. during the fasting time your body has time to rest and repair and can help with weight loss. Or try the 5/2 diet, where you eat normal for 5 days in the week and have only 500 calories on tow of the days.
Track everything you eat
By means of a Tracker, Journal or a tracking app. Absolutely everything you eat and drink track. This was you can see at a glance if you are getting all your nutrients and vitamins. Furthermore you can easily identify if you are eating too much of a certain food.
This weeks results 👍🏼👍🏼👍🏼
📱 remote/zoom members
Kate and Helen both lost another 1lb
Sue Cooper – 3lb
Maintains, Kirstylyn, Sarah, Tony and Angela
Longsight lovelies…. we welcomed new member Nisa – have a great first week! 💪💪💪
Special mentions…. Stella got her super seven and Slimmer of the Week went to Tracy. Massive well done everyone 👏👏👏👏
69 marbles gone forever 💨 at Denton this morning. Carol got her stone award and also slimmer of the week too, Chrissie got her stone and a half and 10% and Sharon got her super seven. Massive well done everyone 👏👏👏👏👏