10 Tips For Staying Motivated During A Weight Loss Plateau

Cut back on carbs

Nutrition and obesity experts disagree whether carb restriction provides a metabolic advantage that burns more calories.

Increase exercise frequency or intensity

If you exercise, adding 1 2 days per week or increasing intensity may enhance your metabolism.

Track everything you eat

Tracking calories and macronutrients protein, fat, and carbs can show how much you're eating. You can adjust your diet if needed.

Don t skimp on protein

The thermic effect of food (TEF) or increased metabolism from digestion account for this. Protein digestion increases calorie expenditure by 20 30%, twice as much as fat or carbs.

Manage stress

Stress often slows weight loss. It promotes comfort eating, food cravings, and cortisol production.

Try intermittent fasting

Recently, intermittent fasting has become trendy. It requires fasting for 16 48 hours.

Avoid alcohol

One alcoholic drink (4 oz wine, 1.5 oz hard liquor, or 12 oz beer) has 100 calories but no nutritional benefit.

Eat more fiber

Weight reduction plateaus may be broken by eating more fiber. This is especially true for water-soluble fiber.

Drink water, coffee, or tea

Some drinks can reverse a weight reduction stall, while sugary ones cause weight gain.

Get plenty of sleep

We now know that lack of sleep lowers metabolism and alters hormone levels to increase appetite and fat storage, causing weight gain.