Maybe you have been dieting for a while and after successfully losing a few kilograms you are now stuck in the same weight. This is far more common than you think and there are several tips you can follow to break this pattern and get back on track!
We have compiled the tips from the best in the weight loss business so you can keep downsizing your t-shirts.
1- Nail Breakfast: Tim Ferriss
“The dream breakfast I would say needs to check two boxes: number 1 you should have breakfast within 30 minutes of waking up, number 2 you should consume at a minimum 30 grams of protein. So 30 in 30, eat within 30 minutes of waking up and have at least 30 grams of protein in your meal. The meal I would suggest is something like 2 or 3 eggs then lentils or black beans and then some type of green vegetable like spinach. In a breakfast like this, you get two things: Protein, which has a high thermic effect of food and will inhibit your appetite somewhat for the rest of the day, so you may consume anywhere from 20-30% fewer calories than otherwise. You are also consuming a lot of fibre which will leave you feeling satiated for many hours afterwards.” This is a small change that you can make on your lifestyle that will have a huge impact n your weight loss.
2- More sleep: Dr.Eric Berg
“ This is what you need to focus on, making sure your energy is high. If you are trying to lose weight and you are fatigued your metabolism is going to be tired. Your mitochondria, your metabolism factors are going to be exhausted. So you should either add more sleep or correct the way you are sleeping. It is crucial that your energy is very very high if you really want to lose weight.” If you are lethargic and constantly without any energy, you will hit a weight plateau and get stuck in your progress.
3 – Change the intensity or type of exercise you are doing: Cookie Miller
“ Let’s say you have been running 3 or 4 days a week and doing weight lifting a couple of days a week, you should consider reversing that to give your body a change, by adjusting the intensity level of your exercise. If you are running a couple of miles a day you should increase that to make sure your body stays on its toes and doesn’t get used to the same exercise routines.” Changing the way we exercise will keep our metabolism going allowing us to break the weight loss plateau.
4 – Track Everything you eat: Authority Nutrition
“Sometimes it may seem that you are not eating that much, but you are still struggling to lose weight. It turns out in most cases we just have the tendency to underestimate how much we do it. Tracking your calories and macronutrients which are protein, fat and carbs can help you give some concrete information about the number of calories you are taking in. This will allow you to modify your diet if needed, additionally, a study showed that the act of recording your food intake alone can improve your weight loss.” You should keep track of what you eat at all times, this will help you control calorie intake so you can stay on track.
If you are stuck in your weight loss program, try these expert tips, and get back on track as soon as possible!