Introduction
If you’ve been trying to lose weight and have hit a plateau, it can be incredibly frustrating. You’ve been working hard and eating right, but the scale just won’t budge. Don’t give up! There are a few things you can do to get the scale moving again. In this article, we’ll discuss some tips and tricks to help you break through your weight loss plateau and get the scale moving again.
How To Get the Scale Moving Again After a Plateau
If you’ve been trying to lose weight and have hit a plateau, don’t give up! It’s normal to hit a plateau when trying to lose weight, and there are several things you can do to get the scale moving again.
1. Change Up Your Exercise Routine
If you’ve been doing the same exercise routine for a while, it’s time to switch it up. Your body can get used to the same exercises, so try something new. This could be a different type of cardio, strength training, or even a new class at the gym. Mixing up your routine can help you break through a plateau.
2. Increase Your Intensity
If you’ve been doing the same exercises for a while, it’s time to increase the intensity. Try adding more reps, sets, or weight to your routine. This will help you burn more calories and break through your plateau.
3. Track Your Calories
If you’re not already tracking your calories, now is the time to start. Keeping track of what you eat can help you identify any areas where you may be overeating or not eating enough. This can help you adjust your diet and get the scale moving again.
4. Get More Sleep
Getting enough sleep is essential for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which can increase your appetite. Aim for 7-9 hours of sleep each night to help keep your appetite in check and get the scale moving again.
5. Drink More Water
Drinking enough water is essential for weight loss. Water helps to keep you hydrated and can help you feel fuller for longer. Aim for 8-10 glasses of water each day to help get the scale moving again.
Conclusion
Hitting a plateau when trying to lose weight can be discouraging, but don’t give up! There are several things you can do to get the scale moving again, such as changing up your exercise routine, increasing your intensity, tracking your calories, getting more sleep, and drinking more water. With a few simple changes, you can get the scale moving again and reach your weight loss goals.
When you notice the scale’s not moving, you’re experiencing what’s known as a weight loss plateau. According to the Mayo Clinic, it’s common for your weight loss progress to slow down. Knowing the culprits behind this plateau will put you in a much better position to know how to effectively address it. This will also keep you from picking up any unhealthy habits that’ll throw you off track along the way. We have some of the easiest ways to get the scale moving again after a plateau, so listen up. Keep reading to learn more, and next, don’t miss 5 Little Things You Can Do Every Day To Lose a Lot of Weight.
Why are you hitting a weight loss plateau?
Anthony J. Yeung, CSCS, a fitness expert and the founder of GroomBuilder, tells Eat This, Not That!, “You’ve probably hit a plateau when either the scale doesn’t move or your body fat percentage doesn’t move over a week or two. Typically, this is caused because you’re consuming more calories than you should, you’re not exercising enough, or you’re burned out.”
But don’t stress out! The Mayo Clinic explains that everyone who’s on a weight loss journey will experience a plateau at some point. Even if you’re taking all the right steps, like getting regular physical activity and preparing healthy meals, don’t be shocked if the plateau comes for you. Here’s how you can get the scale moving again after a plateau.
Bump up your fitness.
According to the Mayo Clinic, increasing your workouts is a stellar place to start. Make sure you carve out a minimum of 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorous aerobic exercise each week, or opt for a combo of the two. If you want to reap even more benefits of physical activity and speed up your weight loss progress, getting in a minimum of 300 minutes of exercise each week is the suggestion. Be sure to incorporate weight lifting into your routine to bump up your lean muscle mass and torch a greater number of calories, as recommended by the Mayo Clinic.
In addition, you don’t have to be working up a sweat at the gym in order to boost your physical activity. Consider walking or riding a bike into town—if you can safely do so—when running errands, or park your car further so you can get in more steps to where you need to go. Work some simple exercises into your house cleaning, take your pup on a hike or play a round of fetch, walk around your neighborhood when taking calls, and increase the amount of yard work that needs to get done. All of these little things can add up to make a big difference.
Track your calories.
According to Yeung, the simplest way to get the scale back to moving in your favor is by tracking your calories. He explains, “Track how many calories you’ve been eating every day and then reduce that by 250 each day. Then assess by the end of the week to see if you’re losing fat again.”
There are so many apps out there nowadays that can help you stay on top of your daily calorie intake, so consider downloading one of them to get started!
Take a break, and have a “refeed” meal.
If you’ve already cut calories in your routine and you’re not noticing any difference or progress, Yeung has another suggestion. “Try taking a break and having a ‘refeed’ meal where you load up on carbs to spike your leptin levels,” he explains. “Remember: You can’t just constantly cut calories week after week; you must take a break every few weeks to keep your hormone levels at optimal levels so that your metabolism stays high.”
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Alexa Mellardo