Have you lost an incredible amount of weight but now you have hit a weight loss plateau? Is intensifying exercise or decreasing overall calorie intake not working? The first thing you have to remind yourself is that weight loss happens when you are burning more than you are consuming. So, obviously, you just increase exercise and cut down on calories, right? Well that’s easier said than done. If you are hungry and tired all the time, how long before you give up and grab that bar of chocolate? So, keep reading to find out how you can effectively overcome a weight loss plateau.
Pangs of Hunger
When you stay hungry for too long, you start hallucinating about Taco Bell and Dunkin’ Donuts. A small whiff in the nose and you will find yourself wolfing down a box of Oreo cookies. So, avoid the drama and feed yourself some healthy foods. Break free of temptation by eating foods that are rich in protein and fiber, so you stay full for longer. The quantity of food doesn’t matter, rather the calories it contains. A bowl of fresh fruit is low on calories and full of soluble fiber, while a bowl of potato chips is high in calories with no nutritional value.
Eating small portions throughout the day is better than eating three large portions. You are adding fuel to your body every few hours which means you won’t feel too hungry. Staying satiated will help you reduce your overall consumption so you can finally get over your weight loss plateau.
Drink Water and Eat Water Rich Foods
Foods that have high water content fill up your stomach without adding a lot of calories. This makes fresh fruits and vegetables a great choice, along with beans, hot cereals, whole wheat pasta and brown rice. These foods are not rich in fat and they contain lots of fiber. On the other hand, this also means you should ditch the dry stuff, for example chips, crackers, candy, trail mix and other treats. This foods offer little nutritional value and are high in fat.
Eat More Wet Foods
Don’t limit yourself to fresh fruits and vegetables. Rather, enjoy soups, stew and chili as well. Cook these meals with whole grains, vegetables, beans and toss in some lean protein, such as fish or chicken. Soups, stews and chili are filling while being low on the calorie counter.
Boost Your Exercise Routine
Pump up your workout, but not too much! A recommended exercise routine is 60 minutes a day, six times a week that includes a combination or aerobic activity, resistance training and stretching. You have to engage your entire body because only then you will be able to break your weight loss plateau. Don’t overdo it either because after your body burns about 500 calories, you start reaching a point of diminishing returns.