Tips to overcome a weight loss plateau

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.

In this weeks meetings a total of 188 marbles were lost that is a massive 94lbs – big well done everyone.  We welcomed new members, Kath, Jeanette and Karadene.  Have a great first week ladies.

New Target Member

The lovely Raegen reached her target weight at Denton this week having lost a massive 24.5lbs.  She’s looking super slim and gorgeous.  Her top tip to other members is to persevere even when the scales aren’t budging and you’re not getting the results you want each week, stick with it.  MASSIVE well done hun.

Awards
  • Charmaine received her first super seven and also got the slimmer of the week award at Levenshulme.
  • Colleen got her first stone.
  • Pat and Sarah got their stone and a half awards, Sarah also received her terrific 10% and slimmer of the week at Denton’s second meeting.
  • Sharon received her 25lb award.
  • Slimmer of the week at Denton meeting one was Lisa and a Levenshulme was Charmaine.

Have a fantastic week everyone.  Next week we are discussing including more exercise into your day.