What to do with a weight-loss plateau?

The struggle is real!! Losing those stubborn 5–10 extra pounds, or pushing past a stagnant period to meet your long-term goal is hard work. Sometimes you may wonder if it’s even possible to lose more weight or get leaner.

It is! Here are some common reasons the scales don’t seem to budge, and some tried-and-true nutrition solutions.

It’s time to adjust the portions.

If you’ve lost a lot of weight already, and you would like to keep losing, you will have to adjust your portions so that you can lose more. If you keep doing the same thing over and over again, you’ll keep getting the same results… and see the same number on the scale. Many people need to cut back and simplify. Sporting a smaller frame requires less energy (aka calories), thus adjusting portion sizes may be the ticket to help you tip the scales in your favor.

Some people need to eat more, while others will have to eat less to lose weight — if you’re confused about which one applies specifically to you, it might be a good idea to ask your doctor, or see a registered dietitian.

Measure your macros.

More often than not, you’re probably not eating enough of the two key nutrients that help keep weight off: fiber and protein. Up your protein intake, especially at breakfast and snacks (particularly a post-workout snack or supplement like Shakeology). These are fueling opportunities where protein is usually too low. Fiber helps to provide fullness and meal satisfaction, so aim to eat at least two cups of non-starchy veggies at each meal to get enough. Measure and keep track of your food (we really dive into this in my 21 day programs) to ensure you’re meeting your macro goals.

Evaluate your sweets, treats, and cheats.

When trying to trim down, we can fall into the temptation of eating clean during the week and letting loose on the weekend. This cycle can undo all of the clean eating you did during the week. It’s important to be honest with yourself about how often and how much you are “rewarding” yourself with food. Shift your focus to treating yourself to non-food rewards for the progress you’ve made. This simple shift will make it easier to stay balanced all week long and avoid binge eating.

Take your measurements.

The scale really isn’t the best way to measure progress, in fact I rarely weigh myself now. Weight is just a number, but body composition tells a better story. Maybe you’re not really stuck in a weight loss plateau, and in reality you’re building lean muscle mass and shredding fat? (This is especially common among athletes and people who work out.) Take your measurements and set body composition goals that are realistic for a better approach to weight loss. How does your clothes feel? Take photos…you will SEE the results in before/after rather than on the scale.

Try to eat intuitively.

Maybe you’re a new mom, business owner, or have a stressful job, and you’re trying to trim down at the same time. It’s easy to be distracted trying to manage it all, and that stress can affect meal time.

Focus on your hunger and fullness, and don’t eat if you’re not hungry.

On a scale from 0 to 10, with 0 being starving and 10 being stuffed, ask yourself before your meal how hungry you are. The closer you are to zero, the harder it will be to slow down and pay attention to satisfaction. Instead of polishing off all of the food on your plate, challenge yourself to stop when you’re at a 5–7 on the fullness scale. This is just one more “little secret” to successfully managing your weight and busting through that stubborn weight loss plateau.

*article from BB Blog


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