- Weight-loss plateau happens when the calories you shed during weight loss is the same as the number of calories you eat.
- According to two dietitians, losing the last 5 pounds from your target weight loss goal can be done by recording your progress in a journal.
- Other ways of getting rid of the weight also include getting adequate sleep, altering your workouts and being aware of your eating habits.
Imagine you’re 5 pounds away from your weight loss goal yet despite working out and eating healthy, the scale remains the same after a week or two. What’s wrong?
Actually, you have reached a weight-loss plateau. This is when the calories you burn during weight loss equal the calories you eat. To lose the five pounds, you need your diet and exercise modified to adapt to your new weight.
Read on to know more what two registered dietitians do to lose the last 5 pounds.
1. Keep a food diary
Jennifer Vimbor, RD, founder of Nutrition Counseling Services in Chicago, says she logs her eating habits in a food journal to pinpoint what’s not right in her situation. For example, if her records show her foods tend to be low in fiber while fat intake is high, Vimbor makes sure to up her fiber intake and keeps hydrated throughout the day.
2. Add multivitamins or probiotics
If you’re cutting back on calories, multivitamins and probiotics can give your body the vitamins you lack and also help in digestion. Vimbor recommends taking a vitamin that contains two or less inactive ingredients once a day. As for probiotics, only a serving of 10 to 20 billion colony units or organisms will do to get the therapeutic benefits, says Vimbor.
3. Steer clear of processed foods
Avoid as many boxed foods as possible and eat fruits and vegetables instead. Vimbor suggests eating foods with five or lesser ingredients if you’re trying to stay healthy.
4. Get more sleep
Lacking sleep can hinder you from losing those five pounds, says Kate Merkle, RD at Nourishment Works in Chicago. “People need restful and adequate sleep,” she added.
5. Be mindful of the foods that satisfy
There are foods that you want to continue eating to please your appetite so you don’t feel deprived. Merkle says that when food is satisfying, this causes people to eat less.
6. Modify your exercise routine
“If you’ve been doing the same workout for a long time, it’s time to mix it up,” says Vimbor. Merkle recommends choosing activities you enjoy instead of forcing yourself to do trendy exercises like cardio.
7. Avoid drastic cutting of calories
Vimbor says cutting calories usually leads to gaining weight in the long run because you tend to overeat when you get so hungry. Go for quality rather than quantity. Don’t deprive yourself of good foods. Eat fruits and vegetables and good grains to give your body the quality foods that it needs.
8. Pay attention to what you’re eating
Some people tend to eat when they’re bored or stressed. Merkle suggests slowing down and being aware of what and why you are eating. That by recognizing stressful feelings, Merkle says you can take control of your eating habits.
9. Avoid crash diets
Losing any weight takes time. “When you really want to make real changes, it can take longer than our culture or brain tells us,” explains Merkle. While crash diets or the -lose weight fast- diets offer quick results, don’t be tempted to do it. Slowly but surely does win the race.
Source: The Healthy