While it can be just as frustrating to figure out how to stop weight loss as it is for those who struggle with how to stop weight gain, there are strategies that can help you to stop losing weight. If you are currently at a healthy weight, you may just need to increase your calorie intake in order to prevent any more weight loss. If you are underweight and your body mass index (BMI) is below 18.5, you might consider gaining weight. The health risks of being underweight, according to the Weight Control Information Network (WIN), are poor memory, decreased immunity, osteoporosis, decreased muscle strength, hypothermia and constipation. You may also be at risk for certain nutritional deficiencies.
Step 1
Increase your calorie intake by 250 to 500 calories per day. An increase of calories each day may be just what your body needs to put a stop to weight loss. You can do this by adding nutrient-dense, high-calorie snacks to your meal plan. Some great snacks are a peanut butter and honey sandwich; oatmeal made with milk and topped with dried cranberries, almonds and wheat germ; trail mix with dried fruit and nuts; corn tortilla chips with guacamole; whole-grain crackers with hummus; bread dipped in olive oil; and yogurt mixed with nuts and dried fruit.
Step 2
Choose the right exercise. Cut down on aerobic exercise, which burns calories and fat and may result in additional weight loss. Instead, add weight-bearing exercises to build muscle mass. It is best to consult with a fitness professional who can teach you the proper techniques for using free weights and weight-lifting machines.
Step 3
Limit empty-calorie foods. Even though these foods contain calories, they contain very little nutrition, and it is important to consider your health as you gain weight. Examples of empty-calorie foods are refined foods, sodas, cakes, candies, sweets, artificial fruit juices and fried foods.
Step 4
Add calories when you prepare your meals. If you notice that your weight is still going down after adding some high-calorie snacks to your diet, try adding calories to your meals. Add avocado to sandwiches, wraps, salads and pastas. Add dried fruit, seeds and nuts to hot and cold cereals, yogurt and cottage cheese. Add peanut butter and yogurt to shakes and smoothies. Add olive oil to salads, wraps and pastas. Cook vegetables with grapeseed oil. Add cheese to sandwiches, pastas, casseroles and any other meal that cheese will go well with. You can also try adding protein powder to shakes and smoothies.
Step 5
Eat throughout the day and avoid skipping meals. Try to eat every two to three hours. Make sure to start your day with a good breakfast. This will help to ensure that you are getting adequate calories during the day.
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