There is nothing more frustrating than struggling to break a weight loss stall. It might seem no matter how much you exercise or cut calories, the pounds still linger, and they might even invite a few more friends to add to your losing battle. The following steps will help you learn how to break a weight loss stall and get back on track to your weight loss goals.
1. Drink Water- If you’re not losing weight, the first culprit might be something not so obvious, such as bloating or constipation. Both of these conditions can cause a stall. Drink at least eight glasses of water daily (64 ounces) and try adding a fresh lemon wedge for taste and its diuretic benefits.
2. Get off the Scale- Body weight can easily fluctuate five pounds in a day. If you’re weighing yourself frequently and the scale isn’t going down, try to not weight yourself for a few days and see what happens.
3. Keep track of your food intake- Even if you eat a healthy diet, you could still be consuming much more calories than your body burns in a day. This can cause a stall, and even weight gain. Journal all of your meals and take a good look at the potential culprits. Too much cream, cheese or butter? Make necessary adjustments to reduce your calorie intake.
4. Measure- If you’re implementing an exercise plan and gaining lean muscle, it’s very possible your weight stall or gain is because muscle weighs more than fat. Instead of assuming you’re weight loss efforts aren’t paying off,try on a pair of your goal-weight jeans and see how they fit. You might be losing inches instead of numbers on the scale.
5. Get a Good Night Sleep- Your body needs a restful 8 hour sleep per night. Try to consume your last meal by 6:pm and drink hot tea or water instead of snacking. Go to sleep at a decent hour and let your body work its magic overnight.
Once you understand how to break a weight loss stall you’ll feel empowered and optimistic about staying on track with your dietary lifestyle changes. Don’t ever let a few pounds set you back. Breaking a stall takes effort and adjustments. Keep a positive attitude and surround yourself with a strong support system and you’ll continue to see the rewards of your hard work and commitment. Need inspiration? Read some of our bariatric patient success stories.