My clients at Aura Body ask me frequently how they can break a weight loss plateaus. Here are some simple and easy suggestions.
Cut back on carbs if you haven’t already. We all know that a low carb diet is one of the best ways to lose weight. In fact, one large review of 13 studies with follow-up lasting at least a year found that people who consumed 50 or fewer grams of carbs per day lost more weight than those following traditional weight loss diets. (Click here for more information on that study).
If you are in a weight loss plateau, try limiting your alcohol consumption. I know, it’s hard, and didn’t we just talk about managing stress? Although one alcoholic drink (4 ounces of wine, 1.5 ounces of hard liquor or 12 ounces of beer) contains only around 100 calories, it provides no nutritional value. And who honestly has just one drink? Before you know it, you’ve consumed entirely too many calories and only have a hangover to show for it.
Hit the gym and start working on gaining lean muscle. Lean muscle has been shown to help our bodies burn even more calories. Try adding 1-2 more days per week at the gym or doing whatever your exercise of choice is to your current regiment. If you don’t have a regiment, there’s no time like the present!
So far we’ve talked about cutting carbs, limiting your alcohol consumption, and hitting the gym. These are all great for EVERYONE to do. But now we are going to talk about other ways to break a weight loss plateau – especially if you are doing one of Aura Body’s Rapid Weight Loss programs.
I’ve said it before, I’ll say it again, keep track of everything you eat! You can’t expect to lose weight or break a plateau if you aren’t counting your calories and keeping a food log. My favorite tool to keep track of my calories is the MyPlate app. It’s easy to use and free to download. This is especially important for my clients on our rapid weight loss programs.
Protein is an essential part of any diet, and eating protein throughout the day is a great way to break a plateau. Incorporate it throughout every meal and not only will you feel fuller, but your bodies metabolic rate will increase. (Click here for more information).
Stop stressing! Stress increases the cortisol (AKA “the stress hormone”) in your body. While it helps your body respond to stress, it can also increase belly fat storage. Research has shown that managing stress in your life can promote weight loss.
Consume more fiber. Adding more fiber to your diet can help you break a weight loss plateau. This is especially true for soluble fiber, the type that dissolves in water or liquid. Although research suggests that all types of fiber may be beneficial for weight loss, a large review of several studies found that a soluble fiber known as viscous fiber was most effective at keeping appetite and food intake under control.
Drink more water during the day. It’s especially beneficial if you drink a glass of water before every meal. This will help you feel fuller sooner and will help you stay hydrated.
Get enough sleep. Not getting enough sleep can lead to weight gain by lowering your metabolic rate, which alters hormones and causes your body to hang onto its fat stores. In fact, not getting enough sleep may be a contributing factor in cases of stalled weight loss. If you need a little help falling asleep at night, check out Aura Body’s liquid melatonin. It’s AMAZING!
Eat veggies with every meal. Vegetables are the ideal food for weight loss. Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients. Unfortunately, many people don’t get enough of these weight loss friendly foods. But, that’s an easy fix – add a side of cooked or raw greens, tomatoes or other veggies at any meal, including breakfast.
Eat fruit in the morning, not in the afternoon. Fruit has natural sugars and carbohydrates in them. By eating your fruit in the morning, you are giving your body time to burn off those natural sugars and carbs promoting weight loss.
If you’re stuck, try some of these tips and tricks to break your weight loss plateau. Just don’t give up! You can do anything you put your mind too. And, if you need help, the friendly staff at Aura Body is here for you.