How to Adjust Your Diet When Hitting a Weight Loss Plateau

How to adjust your diet when hitting a weight-loss plateau? You need to keep in mind that you need to adjust your caloric intake every 10 pounds or so. However, this doesn't mean that you need to starve yourself. Instead, you should learn how to make smarter food choices. You can adjust your diet when you hit a weight loss plateau by listening to your body's cues about hunger and satiety.

High-intensity interval training

Many people who hit a plateau during their weight loss program turn to cardio to jump-start their metabolism. But building lean muscle mass is also important to boost your metabolism. High-intensity interval training boosts your EPOC (Excess Post-Exercise Oxygen Consumption) and increases muscle mass. These exercises can also help you avoid boredom. High-intensity interval training burns more calories than traditional cardio because it challenges your body in a different way.

In addition to focusing on exercise, a healthy diet and proper rest are also important to overcome a weight-loss plateau. However, too much of a good thing can actually be harmful to your body. Try doing activities such as yoga, meditation or journal-keeping to de-stress and recharge your mind. These activities will also help keep you from overtraining, which can slow your metabolism and lead to injury.

Listening to your body's hunger and satiety cues

When you're trying to lose weight, you should pay attention to your body's hunger and sapping signals. You should aim to go three to four hours between meals if you're having trouble hearing those signals. If you do, you're likely to feel hungry and bloated when it's time for your next meal.

Your hunger and fullness cues are there to warn you when to eat and when to stop. This information comes from your hypothalamus, your brain's built-in My Fitness Pal. Your hypothalamus monitors your energy intake and regulates your appetite accordingly. Some of your cues include the urge to urinate, dry mouth, heavy eyes, and thirst.

Green tea

If you have hit a plateau in your weight loss, you're not alone. If you're struggling to lose weight, you might have hit a calorie plateau. Here's how to adjust your diet and exercise to get over the plateau. Initially, try cutting around 100 to 200 calories a day to see if your body reacts better to lower calories. Once your metabolism gets back to normal, you'll be amazed at how quickly you can lose weight.

Another way to boost your weight loss is to have cheat meals. These are commonly known as refeed meals and can help you progress. According to Victoria Viola, a nutritionist at the University of California, Los Angeles, the consumption of cheat meals can trick your body into increasing your calorie burn. It's important to note that cheat meals are not a substitute for a healthy diet.

Rewarding yourself

You may have hit a weight loss plateau. While this can be frustrating, it is possible to overcome it by rewarding yourself for your achievements. It can help you to stay motivated and reach your goals. It is important to reward yourself when you reach a milestone, whether that be losing weight or working out. Here are some ways to reward yourself:

Eat smaller portions of healthy foods. A study by Cornell University showed that people who spend money on experiences are happier than those who spend it on material things. Getting a vacation instead of a large-screen television can motivate you to continue your weight loss. Try to choose an activity that you've been wanting to do or a fun adventure. By planning ahead, you can stay motivated and stick with your plan.