A weight loss plateau is one of the more common obstacles encountered during any weight loss program. Your metabolism, or total energy expenditure, adapts to change over time and this often results in a plateau. To continue losing weight, you will need to continuously adjust your calorie intake and expenditure through exercise and physical activity. Here are a few recommendations to consider:
- Adjust calorie intake. As an individual loses weight, the metabolism can drop because the body requires less calories or “energy” to fuel a smaller body weight. Make sure to evaluate and revise your daily calorie goal with your provider.
- Know individual calorie needs. Research has shown that people often overestimate how many calories they burn during exercise, and underestimate how many calories they eat. To better approximate individual caloric needs, talk to your provider about conducting a follow-up ReeVue™ metabolic test to troubleshooting a plateau.
- Increase metabolic rate. Capsaicin, the compound that provides the heat in chili peppers, can increase metabolic rate. You can add cayenne pepper to eggs, fish, poultry, and vegetables as a source of capsaicin. In addition, top sliced cucumbers with cayenne pepper to help cure crunchy cravings. Additionally, our Signature Supplement, Fat Burner is a great source as well.
- Add color. Breaking through a weight loss plateau is more than measuring calories in and calories out. The composition of calories consumed matters; all calories are not created equal. Make sure you are eating dense foods that contain essential vitamins and minerals vs. foods that may contain large amounts of added sugar. For example, red, orange, and yellow bell peppers, cucumbers, nuts, seeds, and dark green vegetables all help to provide essential vitamins, minerals, and fiber to aid digestion.
- Rotate the exercise routine. Muscles adapt to repetitive workout routines, making them less effective. To see a change in body fat, step outside of your fitness comfort zone and try High Intensity Interval Training (HIIT). HIIT has been shown to burn body fat effectively. Examples of HIIT include sprinting for short intervals at the track or joining a boot camp class. Progress slowly when incorporating HIIT into your routine and consider reaching out to a local trainer.
- Make each calorie count. Extra nibbles and bites can work against overall weight loss success. Those additional calories DO count, even if they aren’t on the plate. Steer clear of mindless munching!
- Essential sleep. A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased levels of cortisol (a stress hormone) and ghrelin (a hunger hormone). Elevated cortisol levels can lead to body fat accumulation around the midsection, while ghrelin not only increases hunger, but it can also decrease the body’s ability to use fat for fuel.
- Hydrate daily. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Be sure you are drinking at least half of your body weight in oz of zero-calorie liquid. To maintain optimal hydration, remember to drink about 20 oz of fluid within 1 hour of exercise!
- Thinking before drinking. Consumption of alcohol will negatively impact metabolism. The body must metabolize alcohol before it can breakdown/burn carbohydrates, proteins, and fat. This shift in metabolism can lead to weight gain. In addition to the extra calories consumed when drinking alcohol, most people tend to experience an increase in hunger and mindless munching. Alcohol also increases dehydration and decreases muscle protein synthesis. If alcohol is consumed, take away the calories from somewhere else (i.e., starch servings) to make sure your calories balance out at the end of the day. Be sure to limit your consumption to special occasions and/or holidays.
- Emphasize quality protein. Protein has the highest thermic effect of food, meaning eating adequate amounts of protein at each meal can help burn more calories when being digested than either carbohydrates or fat. Protein also contains leucine, an essential amino acid. Research shows that leucine helps prevent the loss of muscle while following a calorie-restricted eating plan. Make sure to eat plenty of Medi-Weightloss® Premium Protein Shakes, egg whites, fish, and chicken breasts as complete protein sources. These animal protein sources are rich in leucine for building and repairing muscle, which improve overall body composition.
- Keep your immunity high. Individuals who come in for midweek injections are more likely to reach their goals quicker; they also tend to lose slightly more weight! Ask your provider for more information about our Vitamin & Nutrient Injections!