There’s nothing like seeing the pounds and inches falling off when you opt for a healthier lifestyle. But if, after a few weeks, the results start to slow down, you may have hit what’s called a weight-loss plateau. It usually happens after your initial enthusiasm starts to lower. But don’t be disheartened — there are some simple ways to get back on track. Check them out below!
Write it all down.
When you start a new healthy eating plan, your mind is full of information about the foods you should be eating more or less of. You follow every recipe perfectly and weigh out all the ingredients. Then, gradually, you pay less attention. Your portion sizes get a little bigger and the odd nibble while you’re cooking becomes more frequent.
All those little extras could stop the inches from coming off. For the next week, write down everything you eat and drink — you might be surprised by how many little extras have crept in. After a week, look at ways you could cut back and ask whether or not you’re really hungry when you nibble.
Take it up a notch.
Are your workouts still a challenge? Do you still get a little out of breath and a bit hot and sweaty? If you’re finding your daily walk easy, or you know what move is next in your exercise class, it’s probably time to make a change. Your body is designed to adapt, so after a while, it gets used to doing the same workout and uses less energy (which means you burn fewer calories).
If you love to walk, pick up your pace, increase the distance, or choose a route with some hills. Try a new fitness class, push yourself harder in the ones you already do, or grab some weights to build some muscle and strength.
Fill up on fiber.
Pack each plate with vegetables and a healthy portion of whole grains to get 30 grams of fiber every day. For every gram of fiber you eat, you eliminate about seven calories. Eat 30 grams of fiber a day and you’ll cut out 210 calories, potentially a 20-pound weight loss in a year.
Fiber is the part of plant foods that your body can’t digest; it makes you feel fuller for longer, keeps you regular, and could help manage your cholesterol levels. Oats, brown rice, fruits and vegetables, and beans and peas are all good sources.
This article originally appeared on our sister site, Yours.