Surely, you’re not alone. You’re eating all the right foods and following the plan down to the last detail. But when you step on the scale for your weekly weigh-in, nothing has changed. You’re disappointed, but you chalk it up to water weight gain and move on.
The next week comes and the same result happens again. Sound familiar? This is an all-too-common pattern when it comes to weight loss. There are loads of reasons why you might not be losing weight.
The key is to not get discouraged and be proactive in changing your routine so you start seeing results again.
So let’s give it a go and see what we can do.
Don’t get obsessed with the number on the scale
If you feel like your weight loss progress is stagnant, it could be because you’re relying too much on the scale. Your weight is constantly fluctuating, and at the end of the day you might be up 3-4 pounds because of what you ate.
For the most accurate results, it’s best to weigh yourself once a week at roughly the same time, but your body measurements are more important than the number on the scale.
Make sure you drink enough water
One of the most important things you can do when trying to lose weight is to drink plenty of water. Water acts as an appetite suppressant, boosts your metabolism, and helps prevent water retention. It may seem crazy, but drinking more water can actually help you lose water weight.
Choose healthier snacks
You eat and exercise well most of the time, but at the end of the day you can’t help but crave a little “not so healthy” snack — potato chips and chocolate are loaded with calories and very high in sugar and fat.
Also read: Why is it so hard to lose weight in the fall?
Instead, choose healthier snacks that are lower in calories and higher in nutrients. Not only will this help you stay on track, but these types of snacks will also keep you feeling fuller for longer.
Overcoming a Weight Loss Plateau
It’s common to hit a plateau when losing weight. You were making great gains every week and now you’re not seeing any results. To overcome this, you need to reassess your calorie intake. When you lose weight, your body needs fewer calories than before.
Be mindful of how much you eat
Although a balanced diet includes plenty of vegetables, healthy carbohydrates, and protein, it’s easy to overindulge. Even tasty, low-calorie foods can quickly become overindulgent if eaten in large portions.
To avoid this, make sure you weigh your food, paying close attention to carbs and protein, so you have full visibility of what you’re eating and putting into your body.
Improve your sleep habits
Sleep is essential to our health and wellbeing, but it also plays a key role in the weight loss process – getting good quality sleep allows your body to rest, recover and function well.
Getting 7-9 hours of sleep each night will help keep your metabolism running and give you the energy you need to exercise and get through each day.
Try to relieve stress
This may be a difficult time, but reducing stress will make your weight loss more successful, as research shows that weight gain is often caused by stress.
Your mental health is just as important as your physical health, so it’s important to look after both. If you’re struggling to relax and unwind from the day, try stepping away from the TV for a long bath or picking up a new book. Adding a little calm to your life can only be a positive thing.
Don’t drink calories
Whether you like a glass of wine on a Friday night or you’re a fan of soda, it’s incredibly easy to consume too many calories from your drinks. Sodas and carbonated drinks are loaded with sugar, and alcoholic drinks contain more than just calories, and they usually send you running to the kitchen afterwards.
Also read: To lose weight, do you need to eat more or less?
Be mindful of what you drink and always choose water whenever possible, black coffee and herbal teas are fine too, but if you want to add some flavour to your water try adding your favourite fruit.
Eat enough protein
Protein is essential in your diet because it makes you feel full and helps build muscle. Not getting enough protein can stop your weight loss, so getting enough protein in your meals and snacks is essential to reaching your weight loss goals.
If you’re not sure what foods are rich in protein, here’s a list of the best sources:
Lean chicken
egg
milk
yogurt
Nuts and seeds
Lentils
seafood
soy
Tofu and tempeh
summary
So ladies, here it is, and we’ve given you plenty of advice on how you can make just a few lifestyle changes to start seeing results on the scale again.
But it’s important to remember that the number on the scale isn’t everything. Make sure to measure yourself and track your progress. If you work out, drink enough water, and control what you eat, you’ll reach your goal in no time.
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