Hit a weight loss ‘plateau’? Try these tips to tip the scale…in your favour!

November 22, 2013 by  
Filed under Nutrition Tips

We have many clients tell us that they think they have hit a ‘plateau’ whereby their body has stopped responding to their weight loss efforts. While it may feel that way, more often than not, the reason clients ‘plateau’ is usually the result of old habits unintentionally creeping back in, resulting in consuming more calories. If your weight loss efforts have slowed recently, here are some things you can do to get back on track:

1. Be aware of all the food and fluids you consume. Keep a food diary to assess if what you are eating matches your budget or if extra calories are sneaking in.

2. Watch Portions. It happens gradually, 1 tbsp. of oil becomes 2 tbsp and an extra 120 calories. These subtle extras add up and are easy to miss. Go back to using measuring cups and food scales!

3. Don’t let one hiccup derail your eating plan. One over-indulgent meal is not going to put a dent on the scale, it’s the food choices you make afterwards that can. Enjoy indulgences every once in a while, and get right back on track the very next time you eat. Don’t wait!

4. Be extra conscious on the weekend: Change of routine, eating out, and alcoholic drinks can make it difficult to stick to your eating plan on the weekend. If this is the case for you, keep a food journal on Friday to Sunday.

5. Don’t wait to Enlist Support: Still having no success? It’s likely a good time to set up a quick check-in with your Spectrum dietitian who will help you get back on track!