Hitting weight loss plateaus are a part of the weight loss journey. Don’t let them discourage you!
Here are four areas to begin evaluating first so you can overcome this hurdle and continue losing weight:
1. Too few calories
I do not recommend dropping your calories below 1200/day. A calorie intake that is too low interferes with your metabolism and will make your body weight loss resistant. If your calorie intake is less than 1200 I recommend gradually increasing. Consult a dietitian to get a more specific recommendation for the ideal calorie intake for you.
2. Exercise Intensity
Evaluate the level of your exercise intensity. Burst training or interval training and cross training are very effective. Keep mixing up your routine to keep your body guessing and constantly adjusting to the workout. This will maximize the effectiveness of your workouts and your calorie expenditure to promote weight loss.
3. Muscle Building
Be sure to include strength training in your fitness routine. You need to build muscle to keep your metabolic rate higher throughout the day, not just during a workout. If you are not comfortable lifting weights consult a personal trainer to learn correct lifting technique and prevent injury. You can use something as simple as a dynaband to start building muscle. (FYI – Strength training doesn’t mean you need a gym membership!)
Shoot for 7-9 hours of sleep every night. A lack of sleep interferes with hormone balance making weight loss difficult. Here’s a post that discusses the hormones impacted by a lack of sleep and steps you can take to get a goodnight’s sleep – Prevent Weight Gain With A Good Night’s Sleep.
All the best,
Lisa Nelson RD