I wanted to write a short and simple post about what to do when your weight loss stalls. First off, be patient, just because you didn’t lose weight one week doesn’t mean you won’t the following. If weight loss was linear and you lost weight each week everyone would do it. PLAY THE LONG GAME! Lose weight slowly, the right way, and you will keep it off. Ok?
The first thing you can do is increase your protein intake. Why? For a lot of reasons. One, protein is muscle sparing, so as you increase your protein intake and lose weight we can fight to maintain as much muscle as we can. Also, protein has a satiety effect. I like to tell my clients that if we are eating protein first each meal along with what I will talk about second in this post we are less likely to over eat carbohydrates or fattier type foods. Aim for at least 20 to 40 grams per meal and around your desired bodyweight at the end of the day.
Veggies! Veggies, just like protein help fill you up. They help add more volume to your meals without adding too many calories. Veggies will be your best friend when calories are unfortunately lower when the goal is weight loss. They are full of fiber and micronutrients which help with digestion and give you health benefits as we move forward in our weight loss journey.
Are you getting enough sleep? I know you aren’t. I get it. Life is hard. From working late hours, running kids around, whatever, but we must prioritize sleep. Lack of sleep doesn’t allow us to perform daily tasks. If we are tired we are more tempted to eat quicker more processed foods that are higher calorie instead of taking the time to cook a better quality meal. Along with your nutrition suffering your workouts will too. Lack of sleep might cause you to miss the gym and have less than optimal training sessions.
Last thing, try something new! Maybe what you are doing now doesn’t work for your lifestyle and you aren’t consistent. Is accountability your issue? Time for a buddy to text you to make sure you are getting your workouts in. MAYBE, you help each other meal prep and rotate weeks. Sometimes what happens is we get great results doing things on our own, but then we stall. This is when hiring a professional might be the ticket to the last 15 pounds of weight loss.
Find one thing from this post and add it to your day today!