How to Get Past a Weight Loss Plateau

The best way to break through a plateau is to review your activity and food records. Look for any lapses in your dietary and physical activity guidelines. You should never reduce your daily calorie intake to less than 1,200 calories, which can lead to constant hunger and overeating. In addition, cutting back too much on certain food groups can cause your metabolism to slow down and even cause your weight to plateau. Listed below are a few tips to get you past a weight loss plateau.

Reevaluate your calorie intake

When your weight loss halts, it's time to reevaluate your calorie intake. Your metabolism slows down as you lose weight. If you've lost between 10 and 15 pounds and then noticed a plateau, you're likely nearing your weight loss plateau. To get past this, try adjusting your calorie intake. You can also try using different motivational techniques.

If you've been struggling with your weight loss, consulting a dietitian may be the answer. They will determine your exact calorie needs and help you lose weight. A metabolic test can show you your resting metabolic rate and the amount of food you're eating each day. If you don't have access to a calorie counter, it's worth trying to purchase one or download an app that tracks your daily food intake.

Reevaluate your activity level

It may sound counter-intuitive, but you should consider reevaluating your activity level to get past a weight loss plateau. The fact is, a person's metabolic rate can decrease as they lose weight, since they require fewer calories to maintain a lower body weight. Changing your daily calorie goal may help you get past a weight loss plateau. If you overestimate how many calories you burn while exercising, you could end up overeating.

Consult a registered dietician

It's normal to hit a plateau at one point or another in your weight loss journey. Sometimes, your body's natural behaviors prevent weight loss, while other times, other factors come into play. Consult a registered dietitian to get past weight loss plateaus and establish a healthy lifestyle. Your goals should be based on your personal health, preferences, and lifestyle. The right approach should promote self-acceptance and a positive attitude.

A dietitian can help you overcome a weight loss plateau by helping you figure out your calorie intake and creating a healthy eating plan. A metabolic test will let you know how many calories you need at rest, and a dietitian can help you find your own ideal caloric intake. Many high-end gyms or dietitian offices will be able to conduct this test for you. Depending on your results, you can cut a few hundred or more calories each day.

Listen to your body's hunger and satiety cues

One of the best ways to break through a weight loss plateau is to learn to listen to your body's hunger and satency signals. You may have become disconnected from your body's signals over the years. Learning to listen to these signals will help you avoid overeating, which can be detrimental to your weight loss goals. You may even want to start using a hunger scale to help you understand what signals signal that you are full or hungry.

You may also be experiencing emotional eating. Emotional eating is often accompanied by absentminded eating or feelings of guilt after eating. These feelings are both physical and mental cues to stop eating. Therefore, if you are experiencing emotional eating, try to identify why you are feeling this way. By learning to identify your feelings, you can make a conscious decision to stop emotional eating and get past your weight loss plateau.

Reward yourself

Reward yourself for each successful weight loss milestone. One Cornell University study found that people are happier when they spend money on experiences than on objects. Instead of buying yourself a new television set, reward yourself with a movie experience or a nice dinner. A registered dietician, Christy Brissette, recommends a fun adventure or an active vacation. If you're not sure what to reward yourself with, try making a gratitude list.

Choose rewards that are not food-based. Instead, choose smaller rewards that will encourage you to eat healthier foods. Treat yourself to a spa day, a massage, or a new pair of "kicks" instead. Another common mistake that can lead to a plateau is not controlling portion size. If you snack frequently or eat at restaurants, you may not realize how much food you eat. A single cup of almonds has 823 calories, which is half of your recommended daily caloric intake.