You started your diet a few months ago and you’re slowly seeing results. Swapping your meals for healthier options and adding more physical activities to your routine helped you lose some pounds. However, as you’re about to reach your weight loss goal, you noticed that the weighing scale stopped moving, and the last few pounds won’t budge.
Your body is now experiencing adaptive thermogenesis, a process where it has learned to function even if you consume fewer calories. When your body goes through adaptive thermogenesis, it becomes resistant to fat loss.
Fortunately, there are still many strategies to lose those stubborn last few pounds. Take note of the information below so you can get your scale moving down again.
1) Consider Alternative Therapies
Your metabolic rate starts to slow down as you age. When you reach 30 or 40, your body will burn fewer calories during activities and at rest, increasing your risk of being overweight.
Give your body an extra nudge by trying out alternative therapies. Coolsculpting treatment, for example, is a non-invasive fat reduction treatment that freezes away unwanted fat. This treatment can target stubborn problem areas, namely the hips, buttocks, and thighs, among others.
You can also try out acupuncture as it’s known to aid in weight loss. Getting acupuncture treatments at least once a week may help you lose five pounds in a month as it can improve digestion, boost metabolism, and suppress appetite.
2) Cut More Calories
Consuming fewer calories is challenging, but you need to cut more from your diet if you want to get back to weight loss. Since you’ve already started consuming fewer calories to jumpstart your weight loss journey, you’d only need to make small changes to continue losing a few pounds.
Ideally, you should cut 250 calories more from your diet if you want to get rid of those stubborn extra pounds. Just make sure you’re cutting calories from treats such as refined sugars and carbonated drinks and not from the nutrient-enriched foods that your body requires.
3) Consume More Protein
Protein plays a vital role in your weight loss journey as it keeps you feeling fuller for longer periods. By consuming sufficient amounts of protein (at least 1.6 grams of protein per kilogram of body weight), you won’t starve between meals, making it easier for you to follow a weight loss plan.
If you stopped losing weight, aim to have protein in every meal. Some of the healthiest protein-rich foods to include in your diet are eggs, chicken breast, almonds, and oats. If you’re a vegan, chickpeas, nuts, and soy products are great protein sources.
4) Work Out Harder
Contrary to popular belief, working out longer doesn’t guarantee better results. If you want to see your weighing scale move again, work out harder. Increasing the intensity of your exercise helps your body burn more fats and build muscles.
If you walk or run every day, increase your speed or work out in a steeper incline. When biking, ride uphill as often as possible. If you regularly visit the gym, alternate cardio exercises with strength training or add more sprints to your cardio workouts.
Eating lesser calories and exercising more can eventually break your plateau, helping you lose those stubborn pounds. Just make sure you’re increasing the intensity of your exercises gradually to avoid any injuries.
5) Drink More Water
This might sound too good to be true, but drinking more water every day could help. Aside from maintaining the balance of body fluids, water may help you lose weight because of the following:
- Works as a natural appetite suppressant: Drinking water before meals can take up space in your stomach, making you feel full. When this happens, your body sends signals to your brain to stop eating.
- Increases calorie-burning: When you drink cold water, your body needs to heat the water to digest it. This process enhances your body’s ability to burn calories.
- Helps with workouts: Water enables you to work out efficiently because it helps muscles, tissues, and joints to move correctly. Being hydrated also prevents fatigue and muscle cramps, allowing you to work out easier.
Bonus: Talk To a Pro
You’ll have better chances of losing weight if you consult a healthcare professional, like myself! We can create appropriate courses of action to ensure that you get rid of those stubborn pounds without compromising your health and safety. Consider the ideas mentioned here as you put in the work to make your body slimmer and you overall healthier, and happier too!
