Contributed by: Dustin Gonzalez, M.S., NASM-CPT
Scale Stuck? How To Get Over That Weight-Loss Plateau
You’ve been doing all the right things to get fit: eating clean and mindfully, counting calories and steps, busting your hump at the gym. And it worked for a while, as pounds steadily melted away. But now the number on the scale just won’t budge. You’ve hit the dreaded weight loss plateau. The good news? A tweak to your routine may be all you need to jump-start your slimdown. “Even small changes—like lifting weights or eating more protein—can get you back on track.
First, try alternating your cardio workouts with resistance training. says Steve Moyer, a celebrity trainer in Los Angeles. According to an article in the journal Obesity found that strength training actually helped people shed more fat (specifically belly fat) than cardio.
Secondly, keeping a food journal can be a key step toward more mindful eating. In fact, a study published in American Journal of Preventive Medicine found that dieters who recorded their meals and snacks daily shed twice as much weight as those who didn’t. But when you hit a plateau, it may be worth taking an even closer look at what you eat in a day—specifically, how much you’re eating
Lastly, yes, it’s true you need to create a calorie deficit to shed weight. With that said, if you’ve been working extra hard in the gym and you notice you feel hungrier than usual—you may actually need to eat more food to keep burning calories such as filling up on lean protein, whole grains, fruits, veggies, and healthy fats.