What To Do When Weight Loss Stalls
By: Intense-Fitness Writers
It’s one of the most frustrating things a dieter can face: you’re moving along with your weight loss program and things are going great – you’re seeing fantastic results and are as motivated as ever to continue.
Then one day, it just stops. The scale will not budge regardless of how hard you try. This leaves you feeling upset, angry, and often like throwing in the towel altogether and just saying to heck with your diet plan.
But, before you do that, it’s important to stop and consider why this weight loss stall might be occurring and what you can do to get around it.
If you are smart in your approach, it’s relatively easy to overcome the plateau and get right back on track to success once again.
The key is learning to stay calm when this happens and approach it in a constructive manner rather than letting yourself get emotional and turn to the nearest bag of double stuffed Oreos for comfort.
Let’s have a quick look at a few of the main things that you should do when you hit a weight loss plateau so you’ll know precisely how to handle this in the future.
Assess Your Calorie Intake
The very first thing that you have to do is to take a good honest look at your calorie intake. One problem that some people suffer from is that at the start of their diet, they were religiously counting calories and making sure each day they met the precise total they were to be aiming for.
But, as the diet has progressed onwards, they’ve become more and more relaxed with their calorie intake and now they aren’t tracking nearly as closely any longer.
They’re taking in hundreds of more calories each day then they even realize. Little un-accounted for bites are sneaking in here or there and these are costing them big time as far as their overall results are concerned.
They’re no longer creating that calorie deficit that is necessary for success and therefore, they aren’t seeing progress. Plain and simple.
So first things first, take a good look at whether you are in fact taking in as many calories as you think you are. If you are actually going over your calorie intake, that could be your problem right there and simply tightening up on yourself will get you right back no track.
Look At Total Weight Loss
Second, you also must look at the amount of weight loss you’ve already experienced.
If you’ve lost a good 20-30 pounds already on your diet, your maintenance calorie intake will have gone down so your former fat loss calorie intake may not be sufficient to keep fat loss moving.
Now you’re eating the perfect amount of calories to maintain your body weight, which means weight loss is no longer taking place.
When this is the case, the simple fix is to reduce your calories down by around 200-300 once again, which should create the calorie deficit needed for further fat loss progress.
Remember to do this check after every 10-20 pounds you lose so you can make sure that your diet is still appropriate for your new body weight.
Factor In Your Time On The Diet
Another important thing to look at when you hit a weight loss plateau and can’t figure out what you could possibly be doing wrong is how long you’ve been on that diet plan in question.
If you can’t remember the last time you had a break from your diet and you are using a relatively low calorie intake, now might be the time to consider a few weeks off.
When you stick with a low calorie diet plan for too long, the metabolism will slow dramatically and because of this, it could mean you stop seeing progress.
By raising your calorie intake back up for 7-10 days, you allow the body to see that food is coming in and that the low calorie period is over. As this happens, the metabolism will then start to increase higher again so that when you go back to your former low calorie intake, you’re now burning up calories at a faster pace so fat loss starts moving along much better.
Never underestimate the importance of diet breaks as you go about your diet plan. They really can make or break your results.
Check Your Carbohydrate Count
Finally, the last important thing to do when you hit a diet plateau is to check how many carbohydrates you’re eating.
Like the low calorie diet plan problem, if you take your carbohydrates too low for too long, this can also have negative implications on your fat loss progress and slow everything right back down again.
By having a few higher carb days inserted into your plan right now, you’ll not only increase the metabolism higher again, but you’ll also help to lower the overall level of hunger you feel as well.
Carbohydrates are closely tied in with a certain hormone in the body called Leptin, who’s job it is to monitor calorie intake and body fat stores. When Leptin levels start to drop, as they do on low calorie, low carb diets, extreme hunger often takes place, which is the body prompting you to eat again.
By adding more carbs to your diet for a few days, you’ll help to bring Leptin levels back up so that you don’t feel like you’re half starving 90% of the time while on your diet plan.
So next time you feel like you’re stuck with your weight loss and there’s nothing to help you out of it, consider any one of these techniques instead.
Very often with a little detective work you can figure out precisely what’s causing the plateau in the first place and then take the necessary steps to get yourself right back on track again.
It’s just a matter of listening to the body and doing a few assessments of the diet you’re using and once that’s complete, you’ll be happily moving right along.