Weight loss plateaus are common hurdles that many people face during their weight loss journey. When your body becomes accustomed to your calorie intake and exercise routine, it can stall your progress. Here are seven effective tips to break through a weight loss plateau and kickstart your journey to a healthier you.
Reduce Calorie Intake
A minor calorie deficit is often the culprit behind weight loss plateaus. To overcome this, consider reducing your calorie intake slightly. Be mindful of portion sizes and choose nutrient-dense foods to ensure you’re still getting essential nutrients while cutting back on calories.
Increase Workout Intensity
Boosting your workout intensity can jumpstart your metabolism and help you break through a weight loss plateau. High-intensity interval training (HIIT) is particularly effective for revving up your metabolism. Incorporate one to two HIIT sessions per week into your workout routine, incorporating sprints or fast-paced bodyweight movements for maximum impact.
Try Weekly Refeeds
Calorie cycling, also known as weekly refeeds, can help break weight loss plateaus. Incorporate one to two “refeed” days per week, where you increase your calorie intake to maintenance level. This can prevent your body from adapting to a consistent calorie deficit and help reignite fat loss.
Get in More Steps
Increasing your daily activity level can help restart weight loss progress. Set a daily step goal, such as 10,000 steps, and find ways to incorporate more movement throughout your day. Take the stairs instead of the elevator, park farther away from entrances, and take walking breaks whenever possible.
Increase Water and Fiber Intake
Dehydration and constipation can contribute to weight loss plateaus. Ensure you’re drinking enough water daily to stay hydrated and avoid water retention. Aim for at least half your body weight in ounces of water per day. Additionally, increasing your fiber intake can help regulate digestion and prevent constipation.
Focus on Nutrient-Dense Foods
Whole food nutrition is essential for sustained weight loss. Focus on incorporating nutrient-dense foods into your diet, such as vegetables, lean proteins like fish and chicken, healthy fats, legumes, whole grains, and nuts. These foods not only support fat burning but also provide essential vitamins and minerals for overall health.
Limit Alcohol Consumption
Alcohol can hinder weight loss progress and contribute to plateaus. Limit your alcohol intake to one to two drinks per occasion, and choose lower-calorie options such as spirits or light beer. Cutting back on alcohol can help reduce your overall calorie intake and prevent weight loss stalls.
