Are you struggling to lose weight but your efforts are in vain? If so, you might have hit a weight loss plateau. Most dieters face this challenge at some point. You’re eating fewer calories than you used to, so your body stores them for fuel. Additionally, your muscles adapt to exercise over time, burning less energy. The good news is that you can break through weight loss plateaus by making small changes to your diet and workout routine. Here are some tips to help you out:
Clean Up Your Diet
Start by cleaning up your diet. It’s important to understand that eating healthy isn’t the same as eating for weight loss. Your daily meals should include whole, natural foods that support your goals and meet your daily calorie budget. For example, walnuts are healthy and nutritious, but pack about 600 calories per 100 grams. If you want to slim down, limit yourself to 30-40 grams of nuts once every few days. Avoid foods containing empty calories, such as fries, potato chips, cookies, white bread, and refined sugar.
Eat More Protein
One of the best ways to overcome weight loss plateaus is to increase your protein intake. At the same time, cut down on carbs. Aim for at least one gram of protein per pound of body weight. High-protein foods require up to 25 percent more energy to digest compared to those rich in carbs and fats. Fill your plate with lean meat, fish, egg whites, cottage cheese, Greek yogurt, tofu, lentils and other sources of protein.
Try New Workouts
A varied workout routine can help prevent diet and fitness plateaus. Try a new exercise at least once a month. Switch from gym machines to dumbbells and barbells. Go jogging instead of using the treadmill, perform body weight exercises, and do full body workouts every week. Train at high intensity to speed up fat burning. Change the number of reps and sets on a regular basis to keep your muscles guessing.