It’s summertime, and you have decided that this is the time for a change. You have committed to a medical weight-loss program. You have been faithfully counting calories. You are exercising regularly. You have managed to find your groove, and the pounds have just been melting away. Everything seems to be going great, and then it happens. You hit a proverbial wall.
Though you are doing everything right, you suddenly stop losing weight. You have hit a weight-loss plateau. While you are frustrated, you shouldn’t despair. There are a few things you can do to try to break that plateau.
If it’s been a few weeks since that number on your scale has changed, then take a break from the scale. There are other indicators of weight-loss. Have you noticed a change in clothing size? Has your waste gotten smaller? Are you more toned? The truth is your weight can fluctuate for many reasons. It is important that you don’t become obsessed with the numbers on the scale.
Cut Your Salt.
If you have eaten more sodium than usual, it can cause fluid retention. This will immediately show on your scale. Reaching for the salt shaker shouldn’t be automatic. Try experimenting with different herbs and spices to flavor your food when cooking. Taste your food first, and if it still needs a little seasoning, reach for a salt substitute. If you have been eating mostly canned vegetables, first drain the water and then rinse the vegetables. This can cut the amount of sodium up to 40 percent. Be sure to read the labels on the things you buy to make sure you aren’t eating more sodium than you should.
Switch Your Exercise Routine.
If you have been doing the same exercise every day, then maybe it’s time to change. You can try changing the length of time you exercise, or you can try a different activity altogether. Incorporating interval training into your routine should keep your body from becoming accustomed to one type of movement. You can also try adding strength training to your weekly routine. Performing a different workout every week will keep you fit and active, and prevent boredom.
Drink Plenty of Water.
Drinking water is essential to weight-loss. It not only helps to keep you hydrated but serves to flush any excess fluids and waste from your body. Both of which can contribute to a number increase on the scale. People who drink water before a meal typically eat fewer calories because they feel full. Water is also a great substitute for more higher calorie drinks. If water tastes too bland to you, try adding fruit or cucumbers to give it a little flavor.
Have Your Hormones Checked.
If you have made significant changes to your diet and exercise routine, and you still aren’t seeing any results, then it may be time for a trip to your doctor. It is possible that you have a hormonal imbalance. A few simple tests can help you find out if there is a more serious reason your body is holding on to those pounds.