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Hit a Wall with Your Diet? 5 Ways to Overcome a Weight Loss Plateau

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When dieting, you may encounter a phase where progress seems to stall, a phenomenon known as a “weight loss plateau.” Fat loss slows down at this stage, and muscle gains can stagnate, even if you’re sticking to a steady diet and exercise routine. This phase can be frustrating, leading some to feel discouraged or consider quitting. However, there are ways to overcome this plateau. Here are five effective strategies to help you push through this challenging phase:

1. Reduce high-carb intake

Limit high-carb foods such as rice, bread, potatoes, and corn during dinner and afterward. Your activity level tends to be lower in the evening, increasing the likelihood that unmetabolized carbs will be stored as fat. Focus on low-fat proteins and fiber-rich foods in the evening, as these can help promote weight loss.

2. Eat smaller, more frequent meals

If you consume three meals a day, consider breaking them into smaller, more frequent meals. Eating light snacks every 3-4 hours, like a slice of whole-grain bread with peanut butter or a handful of nuts, can stimulate your metabolism and aid in weight loss.

3. Try interval training

Interval training, which alternates between high and low-intensity exercise, can help you burn more calories in the same amount of time as steady-state workouts. For instance, if you typically jog for 45 minutes daily, try incorporating 60-90-second sprints every 5 minutes to significantly elevate your heart rate.

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4. Consume protein before working out

Eating carbohydrates before a workout can cause your body to use them for energy instead of burning stored fat. For better fat-burning results, try eating a protein-rich snack before you exercise. This will encourage your body to tap into fat stores for fuel.

5. Maintain your initial motivation

Judy Giusti, a nutrition coordinator at the Joslin Diabetes Center, emphasized that maintaining motivation is key to overcoming a weight loss plateau, suggesting that individuals revisit their reasons for wanting to lose weight. She explained that as you near your initial weight goal, it’s easy to slip into old habits, such as gradually increasing portions or mindlessly consuming high-calorie foods. Giusti advised keeping a detailed record of food intake and focusing on improving any habits that may hinder progress. She stressed that dieting efforts can become ineffective without staying connected to your original motivation.

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