5 Ways to Overcome a Weight Loss Plateau

5 Ways to Overcome a Weight Loss Plateau

As you likely already know, losing weight isn’t possible without a stellar diet, an ass-kicking workout plan and some major lifestyle changes. Though all three pillars of the weight loss equation are important, diet arguably has the strongest link to weight loss. That’s because it’s far easier to keep something out of your mouth than it is to burn it off by taking the stairs more often (2 Oreos = 21 flights of stairs) or hitting a weight training class.

Read on for some sneaky diet hacks that will trick your body into finally releasing those pounds in purgatory.

1 Reassess your caloric needs.
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“In order to overcome a weight loss plateau, you’ll likely need to adjust your calorie intake,” registered dietitian Leah Kaufman, MS, RD, CDE, CDN tells us.

“As you lose weight, your body requires fewer calories for maintenance. If you’re taking in as many calories on day 60 of your diet as you did on day 1, you won’t be able to lose weight. Although you may have been losing weight previously on your current intake, you may need to eat less to achieve a larger caloric deficit.”

One way Kaufman recommends to predict exactly how many calories you need is by taking a metabolic test. This test “reveals your resting metabolic rate: the number of calories your body burns at rest. From this number we can determine how many calories you should consume to burn off pounds,” she explains. Many dietitian offices and high-end gyms offer this service.

If you don’t want to shell out the cash for the test, try cutting 100-200 calories a day from your diet and see how the scale reacts.

Why not more? Though it may seem counterintuitive, not eating enough can have the opposite effect on your waistline than you’re hoping for.

“When people diet, they tend to restrict calories, but if you go below 1,200 calories, you can slow down your metabolism, preventing weight loss,” warns registered dietitian Ilyse Schapiro, MS, RD, CDN.

2 Eat more fiber.
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Have you heard? One of the best ways to fight fat is with fiber. “Emerging research shows that focusing on high-fiber foods can help you shed pounds after other diets have caused a plateau, likely because the nutrient is so filling,” says Dr. Sean M. Wells, the owner of Naples Personal Training.

“Shoot for at least 30 grams of fiber a day from fresh fruits, vegetables, and whole grains,” he adds.

Some of the best sources of fiber to defeat a weight plateau include:

Oatmeal (rolled oats or steel-cut)
Nuts and seeds (almonds, walnuts, peanuts, flax, chia seeds)
Berries (raspberries, blueberries, blackberries)
Beans (peas, black beans, chickpeas)
Apples
Still not convinced you should add more of filling fiber to your plate? A study in the Annals of Internal Medicine found that by making one change to your diet—which is aiming to eat 30 grams of fiber a day—can help you lose weight, reduce blood pressure, and increase sensitivity to insulin. Swapping cookies for berries and white rice for barley suddenly seems way more appealing, doesn’t it? We thought it might.

3 Switch from coffee to green tea.
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Your coffee habit may be stalling your weight loss progress. An Australian research team found that when mice consumed more than five cups of java a day, it led to increased belly fat storage. On the flip side, a different study found that subjects who combined 5 cups of green tea with 3 hours of exercise per week, lost 2 more pounds than their non-tea-drinking counterparts, The Daily News reports.

What makes green tea help with a diet plateau? It contains fat-blasting compounds called catechins, that chisel away at belly fat by revving the metabolism then speeding up the liver’s fat burning capacity. Making the switch from coffee to green tea may be just what your body needs to get back on track toward weight loss success—why not give it a go? You’ve got nothing to lose… But weight!

RELATED: Learn how to harness the power of tea to lose weight.

4 ‘Cheat’ on your diet.
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We don’t typically condone cheating, but when it comes to losing weight, breaking the rules may be the key to success. “When you hit a plateau, take a carb-rich free meal, otherwise known as a cheat meal or a refeed meal. After a few days, things should start to progress again,” says personal trainer and Co-Founder of Excelerate Wellness Victoria Viola.

“When we lose weight, we inevitability also lose fat. And the less fat you have, the less leptin (the ‘satiety hormone’) you’ll produce, which tells the brain to conserve calories to prevent starving. Research indicates that the best way to amp up leptin production is to eat more carbohydrates. Unlike fat and protein, the carbs tell your brain that you are not going to starve and to burn calories at a normal rate.”

Simply put, eat a slice of pizza or a burger and see what happens. It may trick your brain into increasing your calorie burn, resulting in weight loss.

5 Cut back on salt.
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Sometimes the scale isn’t tipping in your favor because your body is retaining water. Retention and bloat can happen for a number of reasons, however, the most common cause is consuming too much sodium-filled processed foods. In fact, according to the American Heart Association, more than 75 percent of the sodium in the average American diet comes from salt added to processed foods—not the salt shaker.

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