The dreaded weight-loss plateau is something even the most dedicated dieters eventually face. The downward motion of the scale suddenly slows, and you find yourself wondering why, while looking for ways to boost its movement. Take a good look at your diet to find little things that might be sabotaging your weight-loss efforts and get the scale moving again.
Write it Down
The key to losing weight is, of course, cutting calories. Consuming 3,500 fewer calories than your body burns results in the loss of a pound. But keeping track of those calories can be harder than you think---it's easy to forget a nibble here or a bite there, and those nibbles and bites add up. Keep a food journal and write down everything that goes into your mouth to get an accurate count of your daily calorie intake. You may find you've been eating more calories than you thought, leading to your scale slowdown.
Measure Food
If you've been eyeballing your portion sizes to estimate calories, you may be consuming more calories than you think. Underestimating portion sizes is common and can sabotage your diet, says MayoClinic.com. Measure out dry foods, like cereal and liquids, like milk, and never eat directly from the package, since it can be hard to limit yourself to a portion. Invest in a food scale for things like meat. When you have a better understanding of what a portion looks like, you'll have more success eating out too.
Cut Soda
If you've been eating low-fat, low-calorie foods, but still aren't losing as much weight as you'd like, look to the liquid portion of your diet. If you're drinking regular sodas, you may be doing yourself a disservice. Soft drinks are the single biggest source of calories in the American diet, reports HelpGuide.org. With one can of soda containing as much as 150 calories, even a one-a-day habit can slow weight loss. Trade in your sugary soda for unsweetened drinks or better yet, water, for a weight-loss boost.
Exercise
If you haven't been exercising now is the time to start, and if you have, it's time to re-evaluate your workout. Physical activity is important especially when you're trying to lose weight. For the greatest health benefits, the Centers for Disease Control and Prevention recommends adults do at least five hours of moderate-intensity aerobic activity per week, plus muscle strengthening exercises two days each week. Increasing your caloric deficit through exercise is key to continued weight loss.
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