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10 ways to bust through a weight-loss plateau


One of the most frustrating things I see people struggle with is when they hit that dreaded weight-loss plateau. It happens to everyone. You start a new plan, you lose a few pounds, you're super-stoked, and then a few weeks or months into it you stop losing weight. What's going on? I'm working so hard--why isn't this working for me anymore?

Here are the questions I ask them, and often just a tweak or two will get them headed back in the right direction. 

1. Are you hitting your protein goals each day? This is a game-changer for most people--especially women. For some reason, many women seem to think that they don't need much protein. That couldn't be further from the truth--especially as we get older. If you want to avoid sarcopenia (loss of muscle) and osteoporosis, then you need to prioritize protein, to the tune of one gram per pound of ideal body weight per day. Protein is the most satiating macronutrient, and your body burns more calories digesting it than the other macros. If you're not sure if you're getting enough protein, tracking with an app is a great way to pay attention!

2. Are you eating too many carbs or too much fat? Carbs/sugar spike insulin which leads to fat storage. Fat is not inherently bad, but it is calorie dense. Eat  healthy forms of it (not the ones made in a factory) and eat it in moderation.

3. How much are you drinking? Alcohol demands the full attention of the liver, it's a toxin, it's calorically dense, and it may cause us to make poor food choices. Choose distilled spirits, non-sugary mixers, and limit your intake.

4. Are you still moving? Keep up with daily steps, stand as much as possible, add some weight training, and try walking after meals. Small bits of movement throughout the day really add up.

5. Watch snacking, bites, tastes, and nibbles. It all counts! Snacking is a big one--your body needs a rest between meals to process what you've eaten, and often you end up mindlessly eating more than you had planned.

6. Are you getting enough sleep? Sleep deprivation makes you more insulin resistant, and often you go looking for energy in the form of food.

7. Is your cortisol too high? When your body is in fight or flight mode it wants to hold on to energy reserves. Try gentle exercise (walking, yoga), short HIIT (high intensity interval training) once a week, meditation and/or breathwork.

8. Are you drinking enough water? it helps everything function better, and may help fight cravings!

9. Try shortening your eating window. Move breakfast to a later time, stop eating by 6/7:00pm, and try eating two larger meals instead of three.

10. If all else fails: see your doctor and have your hormones and thyroid checked. There may be an underlying condition that could be affecting your ability to lose weight.

Above all, celebrate the non-scale wins! How do you feel? How do your clothes fit? How's your energy? How's your mood? If you're feeling better, that's a huge win! Keep up with your healthy lifestyle, knowing that your health is the most important thing you have. Keep that in mind and keep paying attention. You got this!

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