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How to Break Through a Weight Loss Plateau

Posted on May 2, 2019 at 1:27 PM by IWLS Dietitians

One of the most discouraging parts of a weight loss journey can be hitting a plateau. Your Iowa Weight Loss Dietitians want to share a few tips on how to break through a weight loss plateau.  Whether your journey is weight loss surgery, our providers and dietitians are here for you. It is important to know that plateaus are normal and to be expected as your body and nutritional needs adjust. 

Here are some possible ways to help speed things up again from your Iowa Weight Loss Dietitians:

Look at your Calories

Are you getting enough? We’re often told that in order to lose weight we need to restrict calories. This may lead to eating too little to support the body’s needs throughout the day.  This can either lead to our body going into a starvation mode and holding on to every calorie it gets or an increased desire to snack throughout the day and at night which may end up leading to an excess in calorie intake.

You might also be consuming too many calories. During weight loss, energy needs can decrease throughout time, which means you need to decrease the amount of food or calories you consume throughout the day.  Sometimes it can be difficult to figure out where to make calorie adjustments with your foods and it can feel overwhelming.  Always remember that the dietitians at Iowa Weight Loss Specialists are here to help you and their services are a part of your visit with one of our providers!

Consider Your Habits

It’s easy to be hard fast at the beginning, making sure to journal and keeping track of portions, but as weight loss slows and the excitement subsides it gets harder to be as strict with ourselves.  Maybe you start going to the gym one or two days less each week or maybe you decide to eat that dinner roll that you left on the plate last week.  Little changes make a difference so pay close attention to these.  It doesn’t mean that you have to been strict all of the time, but being too easy on yourself can be the reason weight loss slows or stops.

Eat Your Protein

Make sure that you are choosing healthy protein foods at each meal and filling up on those options.  Keep your simple carbohydrate intake to a minimum as these foods will leave you unsatisfied and feeling hungry again quickly after eating. Protein also protects muscle mass which plays an important role in your metabolic rate and overall health.

Do All of the Extras!        

Drink enough water, eat more vegetables, get enough sleep, and keep moving.  All of these behaviors will help you break through that weight loss plateau and improve your health.

Don't Give Up!

If you feel you’re doing everything right and aren’t seeing results, make an appointment!  We are here to help with your weight loss journey!


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