How to break out of a weight loss plateau

By Jessah Robinson, Adv Dip (Nut Med)

I’m sure many of you have been there, you’ve been steadily losing weight at a consistent pace when all of a sudden there is a noticeable halt, and the last few kilos you are trying to lose simply won’t budge. According to a study, as people progressively continue to lose more weight, they fight an increasing battle against the biological processes that oppose further weight loss. It has been estimated that for each kilogram of lost weight, calorie expenditure decreases by about 20-30 kcal, whereas appetite increases by about 100 kcal above the baseline level prior to weight loss. However, these tips may help to break through a weight loss plateau:

1. Further reduce calories

This may include cutting back on snacks, being more aware of portion sizes, or making some healthier more nutrient-dense food swaps. For example, having cauliflower rice instead of normal rice, or swapping your usual dairy milk latte to one made with almond milk, or even getting just a long black. Read this article for more ideas.

2. Amp up your workout

This is a highly effective way to boost weight loss and can be achieved in a myriad of ways, such as adding some HIIT into your cardio routine, or in regards to weight training, increasing your weight, adding more reps, or adding new moves to further challenge your body. HIIT is great for burning more calories in a shorter amount of time, and weight training is essential for increasing muscle mass which in turn – boosts your metabolic rate. Magnesium is excellent for relieving muscle cramps and supporting muscle relaxation.

3. Increase protein intake

Ideally, a form of protein should be consumed with each meal, as not only is it highly satiating and helps to curb cravings, but it also boosts metabolic rate more than any other macronutrient due to its thermic effect. Especially if you are exercising regularly, it’s important to consume protein to aid muscle repair and recovery. QuickLoss Meal Replacement is high in protein, with added vitamins and minerals. It makes a delicious and convenient meal, to help keep you on track with healthy eating.

4. Try intermittent fasting (IF)

IF has gained a lot of popularity lately as a convenient way to lose weight, because rather than focusing heavily on what you are eating, it’s primarily focused on when you are eating. There are a few different versions of IF, but the most popular method is the 16:8 method. This involves fasting for 16 hours and minimising eating to an 8-hour time frame. IF may encourage less calorie consumption as well as preserving metabolic rate during weight loss.

5. Be mindfully active

Separate from your bootcamp class or gym routine, being mindfully active means looking for ways to get in more movement during your usual day. This may mean walking or cycling to work (if convenient), opting for the stairs instead of the elevator, or purposefully parking further away from your destination so you have further to walk. This way you are being more physically active, but in shorter intervals throughout the day for optimal convenience.

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