I have been trying for a year to tip the scales below a certain number without success. I know the scale isn’t the only measure we should rely on, but with a particular weight in mind, it is hard not to continue to work towards it.
Like most people, my weight fluctuates based on my activity and my eating habits. By most standards, I do well. I workout consistently and I eat healthy – lots of vegetables and a nice balance of fruit, whole grain carbs and lean protein.
So, not being able to break this plateau is hard. I know losing those last 5-10 pounds takes time and hard work, yet sometimes I wonder if it will ever happen. And it does get discouraging.
So, I did a little research and found these suggestions. Suggestions I plan to implement:
- Adjust your portions. If you do the same thing over and over again expecting different results, you will be disappointed. Some people need to eat less and some need to eat more. If you have lost a lot of weight, you will most likely need to cut back. If you are very active, you may need to increase slightly. Play with it. But always stay over 1200 calories per day.
- Think about macro-nutrition. Chances are you might not be eating enough fiber and protein. Fiber helps you feel full. Try for at least 2 cups of non-starchy veggies at each meal. Also, increase your
protein portions especially for breakfast and snacks. Greek yogurt, eggs, salmon, and chicken breasts are quick and easy adds. Key to getting the right macros is to measure and keep track of your food. Beachbody’s Portion Fix Containers can help you do this.
- Evaluate sweets, treats, and cheats. It is easy to eat well during the week and then let loose on the weekend — a habit that can really cause issues with your progress. Stick to your plan as much as you can. Instead of having the weekend be a free for all, allow yourself two “treats,” but choose wisely.
- Be honest with yourself. Do you reward yourself with food? Do you use food as a stress reliever? How often are you “cheating”? Maybe more often than you think. Try to stay on task. Track everything. Be aware of your triggers and work to replace those cheats with a non-food reward. This might be the hardest habit to change, but probably the most effective of all these suggestions.
- Focus on whether or not you are really hungry. Ask yourself before your meal how hungry you are on a scale of 0-10 (0 being starving and 10 being stuffed). If you’re not hungry, don’t eat. If you are hungry, eat but pay attention to your satisfaction. When you reach a 5-7, stop. This little secret might just do the trick!
- Take your measurements. As I said before, the scale isn’t the only measure. Body composition tells a better story. Choose a new goal like achieving a particular waist measurement. This approach is a better measure of your progress compared to the scale as your body composition changes.