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- When losing weight, it’s normal to experience plateaus of slow or no progress, experts say.
- Instead of cutting back on calories to start losing weight again, focus on getting enough sleep and protein.
- Staying patient and focusing on progress beyond weight can help you make lasting changes, a registered dietitian said.
To try
losing weight
can involve frustrating stalls going on, but you don’t have to panic if the number on the scale doesn’t budge, experts say.
For successful weight loss, aim for slow, steady progress by making small, lasting changes to your routine.
Staying consistent and not being too hard on yourself can help keep you on track with your weight loss, Bonnie Taub-Dix, registered dietitian and nutritionist told Insider. Prioritizing sleep and protein is also essential for jumpstarting weight loss efforts, according to a personal trainer.
Be patient
People often see rapid initial weight loss when starting a diet program, followed by a plateau, according to Taub-Dix, author of Read It Before You Eat It – Take You From Etiquette to the Table. .
“Once they settle in, the weight doesn’t drop as quickly,” Taub-Dix told Insider.
She said there is no need to drastically cut calories or tighten up on your diet if you stop losing weight.
“You don’t have to be stricter, you have to be more patient,” she said.
Focus on overall nutrition, not just calories or carbs
To lose weight, you must have a calorie deficit, eat less than what you burn on average.
One useful tool is protein, a macronutrient that takes more energy to digest than carbohydrates or fats, and can keep you feeling full for longer.
“Getting enough protein is really important in maintaining your metabolism,” Noam Tamir, founder and CEO of TS Fitness in New York City, told Insider.
To feel better while losing weight, it’s also important to have a balance between nutritious foods like fruits and vegetables, sources of protein and fiber, and the foods you love, Taub said. Ten.
“Food is a ‘way of life’ and not a ‘burden’ of life. It must be sustainable,” she said.
Go for a walk
Finding pleasurable ways to move your body can also boost weight loss, according to Taub-Dix.
You may not need to add more hours to the gym. If you already exercise, trying to exercise more may not lead to weight loss and cause burnout.
Instead, go for low-impact ways of moving your body like walking, biking, or dancing.
“Even small changes can make a difference,” she said.
You will still need to adjust your diet if you want to continue losing weight, but research shows that regular exercise helps keep the weight off once you’ve lost it, and has a number of unrelated benefits. with weight loss, like more energy and better health, too.
Get enough sleep
An underestimated factor in weight loss is giving your body enough rest to recover from daily stresses like exercise and fat burning, Tamir said.
“For fat loss, the sleep is huge and the recovery is huge,” he said.
A chronic lack of sleep can slow your weight loss by increasing your appetite, research suggests, causing you to eat more than you might otherwise. Too little rest also increases levels of the stress hormone cortisol, too much of which is linked to symptoms such as weight gain, fatigue and digestive problems.
Also celebrate progress beyond weight loss
To stay motivated in your health endeavors, look for accomplishments you can be proud of no matter what the scale says.
Signs of progress may include more confidence and energy, or at the gym, you may notice that you are able to lift more weight, run faster or farther, or follow more advanced exercises.
“Don’t confuse stability with stagnation. Stagnation doesn’t progress. Stability is about appreciating where you are, appreciating your body at all times,” Taub-Dix said.
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