Have You Hit A Weight Loss Plateau

hit a weight loss plateau

Count calories

We're in the middle of the weirdest summer, spending time outdoors wherever possible, enjoying a healthy dose of vitamin D and fresh air. And although less time is spent in the kitchen besides the temptation, the scales don't sink. This is a weight loss plateau.

Here at Motivation, we constantly receive questions about plateaus. There are several reasons for weight loss plateaus, but the one we're talking about here relates to calorie awareness or, as some say, calorie amnesia!

First of all, we should mention that it is important not to get too familiar with any particular eating plan lest you think you can handle it while you sleep! When you hit a plateau be sure to take a close look at how you've been eating lately. Perhaps you have unconsciously deviated from your allowances more than you think.

Consider the following questions:

1. Do you use a food diary every day?

An essential part of weight loss is being aware of what exactly you are consuming. If you haven't already, use a food diary every day. Be honest in your daily food journal and write down absolutely everything you eat and drink. Watch for sabotaging thoughts like "It's just small so it doesn't count, I don't have to write it down." Every weight loss study shows that those who keep a food diary on a regular basis lose more weight than those who don't. It has been shown that people who do not use underestimate their food consumption by up to 50%. If you use a daily food journal you will quickly see where you are getting those extra calories, which all add up, and that alone will point you in the right direction. Whether you're cutting out unhealthy snacks, cutting down portion sizes, or replacing a pint of beer with a pint of water, you'll see the difference these simple changes make.

2. Are you consuming too many calories?

Of course, if you eat and drink more calories than is recommended for your healthy weight loss, you will either plateau or gain weight. Looking back at your food diary can tell you where you are consuming more calories than you should. Something as simple as drinking two latts a day can add about 400 calories to your daily intake. Make it two big lats and you will burn out roughly 700 calories, which is already half of your recommended daily calorie intake. Planning what you will eat and drink in advance will help you cope with this better.

3. Are you aware of your salt intake?

High levels of sodium can make you withhold fluids and feel bloated. Not only do you feel uncomfortable, but fluid retention may also show up on the scale. Use your food journal to identify foods high in salt that you eat regularly and avoid adding extra salt to your food. And to get rid of fluid retention, drink plenty of water.

4. Do you measure and weigh your food?

It is easy to get used to measuring servings by eye. You do it for weeks with a scale or a measuring cup so that it feels like it goes without saying. However, this is a real trap as you fail to realize that these measurements keep getting bigger. Start again to accurately measure and weigh your food. It's easy to underestimate how much you're really consuming.

Think about the above. Maybe you just need to get back to the basics!


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