Part Two: Moving Past the Weight Loss Plateau — Food
When you're trying to lose weight and you hit a plateau, all is not lost. First off, you are not gaining weight and there are a few things you can do to get back into action. For fitness ideas to help you continue on your weight loss journey read: Part One: Moving Past the Weight Loss Plateau – Fitness. For ideas having to do with your diet read on!
I think a two-pronged approach is the best way to get the scale to budge again. Here are a few food things that might help you out.
- Increase the amount of vegetables and fruits in your eating plan. Many dieters decrease daily calories but manage to not eat a healthy diet. Focusing on eating healthy might make a difference.
- If you eat a lot of low fat food and carbs, try to eat healthy fats and lean proteins. You need to vary your diet the way you vary your exercise routine. Also, eating protein at every meal can help you stay fuller for longer.
- Cycle your calories. Maintain the same caloric intake over the week, but eat 100 calories more one day, followed by 100 calories less the next day. Some folks call this the "zig zag" method.
- Alter your eating habits. Replace three meals a day with six small meals, keeping the daily caloric intake virtually the same.
If it sounds like you are trying to confuse your body, well . . . you are. By changing up your routine you might break your boredom with your workouts and your meal plans.
Remember: 3500 less calories a week equals 1 pound of weight lost (and you want that to be fat not lean muscle). Vary your caloric intake and/or vary your exercise plan, just make sure you are sticking to your ultimate caloric intake versus energy spent goal. You should never, ever eat less than 1200 calories a day!
