When you find that your weekly weight loss has stalled that’s often known as a ‘weight loss plateau’ and many dieters find the sudden lack of progress deeply frustrating. Herbalife’s Nutrition Expert Susan Bowerman helps you understand why your weight may plateau and give you some ideas to make sure you continue to meet your goals so that your weight will start moving again.Five tips to move off the plateau:
- Use a food diary to keep track of your calorie intake - You may have been more careful when you started your diet — weighing and measuring everything that passed your lips — but you might not be as accurate as you once were. This will get you back on track.
- Replace two meals a day with a protein shake to help you stay within your calorie limit. When you make your shake, you know exactly what goes into it — and how many calories are in the protein powder, the milk and the fruit — so it takes the guesswork out of calorie counting. Use the shake for two meals a day, have a healthy third meal, and fill in with snacks of low fat protein foods, vegetables and fruits.
- Dine out less often - No matter how careful you think you are when you go to a restaurant, it's usually difficult to accurately estimate how many calories you're eating, because it's often hard to tell exactly how foods are prepared.
- Step up your activity, particularly strength training - If you've been working out for a while and haven't increased the intensity of your activity, you might not be burning as many calories as you used to. Add some new moves to your exercise routine, increase the intensity, and pump some iron.
- You might actually be at the right weight - If you can, get your body composition checked. Muscle is ‘denser' and takes up less space than body fat — so if you are carrying more muscle than the average person, you might weigh more than you think you should. If your body fat is within normal range, then you may not have much — if any — additional weight to lose.