Lifestyle

Reliable Weight Loss Tactics to Try If You’re Not Losing Weight

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It’s no secret that losing weight in a healthy way takes time: experts agree that it’s safe to lose 1-2 pounds a week. However, if the weights do not move, do not despair — there are strategies that will help you overcome a weight loss plateau.

“By listening to your body, challenging yourself through exercise, sleeping well, and managing stress through enjoyable activities, you can accelerate your weight loss efforts,” says Melissa Mitri, MD.

Here are 10 simple ways to continue your weight loss efforts if you don’t see results:

I WILL CREATE MY NUTRITION LOG

Research shows that what you eat and drink helps you lose weight and takes less than 15 minutes a day. “Tracking your registration with an app like MyFitnessPal gives you valuable information about what exactly you’re consuming, and that’s often not what we thought,” says Mitri. If you drink sweet shakes and carbonated drinks or mindlessly snacking during the day, losing weight can become much more difficult, but if you keep an accurate food diary, you can set yourself daily goals that will help you lose weight.

MAKE SURE THAT YOU DO NOT LIMIT YOURSELF TOO MUCH

If you feel tired or moody and have difficulty controlling your food cravings, your body may try to tell you that it needs more food, and this may drive your weight loss efforts. “When you sit on a low-calorie diet and eat too little, your body’s natural defenses come into play, clinging to every ounce of food you eat,” says Mitri. As a result, your metabolism slows down, and this can lead to a negative yo-yo diet cycle and weight gain. “On average, you don’t want to exceed a calorie deficit of 500 calories per day for healthy weight loss, but consult a licensed dietitian to determine your calorie needs based on factors such as weight, activity level, and health problems,” says Mitri.

DRINK MORE LIQUID

Drinking alcohol can help you not to confuse thirst with hunger, so you will feel a little less hurt if you consume fewer calories than normal, says Kate Ayoub, MD. However, if you write down what you drink, you can see how the liquid calories contained in juices, sodas and alcohol can affect your weight loss efforts. To drink more water and not get tired of old H20, you should stock up on calorie-free seltzer and try new recipes for water infused with fresh fruits, herbs and spices, such as ginger, he advises. Light and non-alcoholic smoothies can provide a refreshing treat without the calorie bomb of sugar and syrup.


MAKE YOUR BREAKFAST A PROTEIN-RICH TREAT

If you’re trying to lose weight, a common tactic is to skip breakfast or reduce it to a bagel, muffin, slice of toast, or bowl of cereal. The problem is that they lack protein, an important macronutrient that can help them stay full longer, reduce hunger and reduce the likelihood of overeating during lunch or in the afternoon, says Lauren Harris-Pincus, MD, author of “Protein-filled breakfast clubs”. The best strategy for losing weight is to have eggs, cottage cheese, Greek yogurt, smoked salmon or protein powder mixed with cereals, oatmeal or smoothies for breakfast and consume at least 20 grams of protein.

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