Whether the scale hasn’t budged for one week or six, it’s always a frustrating experience — especially when you feel you’re doing everything “right” to get the weight off. But before you start beating yourself up or throw in the towel on your healthy eating plan, know that you’re not alone.
“我们的研究显示的第一件事就是everything hits a plateau,” says Bob Sullivan, co-author of The Plateau Effect: Getting from Stuck to Success. “Every good idea, diet program, marriage and professional athlete eventually stops working,” says Sullivan. “This is the most confusing thing about any endeavor, and it’s particularly frustrating for people trying to lose weight.” Luckily, there are ways to turn things around — though some methods aren’t as obvious as others.
For instance, eating way less might get the scale moving. But cutting calories has its limitations, and in fact, seems to stop working after a while, says Sullivan. The same goes for the same old workout routine — eventually you’ll need to mix things up, add some high-intensity intervals andchallenge the body in new ways. Pairing proper nutrition and a challenging workout routine is, of course, a winning combination. But there are a few more ways to help you bust through thatweight loss plateau. Here are seven expert-backed tips on how to reach your goal weight, the healthy way.
1. De-emphasize the scaleMost physicians would readily agree that the scale alone is a very incomplete metric, says Sullivan. So is your BMI number, or any other metric number on its own. Being healthy involves dozens of measurements, and utilizing more of them will help you realize how far you’ve come and help you set new goals, he says. Perhaps you aren’t moving the scale but you’re lowering your heart rate, reducing belly fat, or improving your cholesterol numbers. Start taking measurements so you can see how your body composition is changing by shedding fat andbuilding lean musclewhen your weight stays the same. Being able to fit into a smaller size? Now that’s a milestone worth celebrating!
2. Enlist an honest buddyA solid support system is a must when you need that extra push to reach your goals. Whether that’sa friend with similar goalsor a significant other who just knows how you’re wired, find someone you can be completely honest with about how you’re doing, says Dr. Susan Albers, psychologist at the Cleveland Clinic Family Health Center and author of Eat Q: Unlock the Weight-Loss Power of Emotional Intelligence. Having someone to check in with daily or at least a few times a week will keep you accountable and may help you stay on track when faced with temptation. Knowing you’ll have to tell your weight loss buddy you went back for second helpings may help you put the kibosh on that habit. And when it comes time to hit the gym,sweating as a duo is just way more fun.
3. Don’t break old habits—start new onesInstead of trying to break old eating habits, formnew healthy habitsto crowd out the old ones, says Dr. Albers. “It’s easier to form a new habit instead of breaking an old one you struggle with.” So if your old tendency is to have ice cream every night, try swapping the ice cream for non-fat yogurt with granola and factor that into your daily calorie intake, Dr. Albers suggests. Taking control with a positive mindset can help you stay motivated to stick to your healthy eating plan. Just keep in mind thatdiet boredomand eating the same old foods could also be a factor in your plateau. —Diana Kelly forLife by DailyBurn
Want more? Head over to Life by DailyBurn for the complete list of7 Weight Loss Tips When the Scale Won’t Budge.
