{"id":16493,"date":"2019-10-18T10:48:27","date_gmt":"2019-10-18T15:48:27","guid":{"rendered":"https:\/\/publicaffairs-sme.com\/Community\/?p=16493"},"modified":"2021-01-28T10:37:09","modified_gmt":"2021-01-28T16:37:09","slug":"7-reliable-weight-loss-tactics-to-try-if-youre-not-losing-weight","status":"publish","type":"post","link":"https:\/\/publicaffairs-sme.com\/Community\/2019\/10\/18\/7-reliable-weight-loss-tactics-to-try-if-youre-not-losing-weight\/","title":{"rendered":"7 Reliable Weight-Loss Tactics to Try if You\u2019re Not Losing Weight"},"content":{"rendered":"

It\u2019s no secret losing weight<\/a> in a healthy way takes time: Experts agree it\u2019s safe to shed 1\u20132 pounds per week<\/a>. However, if the scale just won\u2019t budge<\/a> don\u2019t be discouraged \u2014 there are strategies you can use to overcome a weight-loss plateau<\/a>.<\/p>\n

\u201cListening to your body, challenging yourself with exercise<\/a>, sleeping well<\/a> and managing your stress<\/a> with enjoyable activities will all help you push forward in your weight-loss efforts,\u201d says Melissa Mitri<\/a>, RD.<\/p>\n

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Here, seven simple ways you can reboot your weight-loss efforts if you\u2019re not seeing results:<\/p>\n

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START A FOOD DIARY<\/h1>\n<\/div>\n<\/div>\n

Research shows<\/a> logging what you eat and drink helps you lose weight and takes less than 15 minutes out of your day<\/a>. \u201cTracking your intake using an app such as MyFitnessPal<\/a> will provide you with valuable information on exactly what you\u2019re consuming, and often it\u2019s not what we thought,\u201d says Mitri. Sipping sugary smoothies<\/a> and soda<\/a> or mindlessly snacking<\/a> throughout the day can make losing weight that much harder, but when you keep an accurate food journal<\/a>, you can set daily goals<\/a> to better fuel your weight-loss success.<\/p>\n

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MAKE SURE YOU\u2019RE NOT OVER-RESTRICTING<\/h1>\n<\/div>\n<\/div>\n

If you feel tired or moody<\/a> and have trouble controlling your cravings<\/a>, your body might be trying to tell you it needs more nutrition<\/a> \u2014 and it could start fighting your weight-loss efforts. \u201cIf you\u2019re following a diet that is below your calorie needs and eating too little<\/a>, your body\u2019s natural defenses kick in and it holds onto every ounce of food you take in,\u201d says Mitri. As a result, your metabolism<\/a> slows and this can set you up for a negative cycle of yo-yo dieting<\/a> and regaining weight. \u201cOn average, you don\u2019t want to go over a calorie deficit of 500 calories per day for healthy weight loss, but check with a registered dietitian to determine your calorie needs based on factors like your weight, activity level and any health issues,\u201d says Mitri.<\/p>\n

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BEWARE OF HEALTH HALOS<\/h1>\n<\/div>\n<\/div>\n

Just because a food is good for you doesn\u2019t mean you can ignore healthy portion sizes<\/a>: \u201cI find many people place health halos<\/a> around certain foods and forget that calories matter,\u201d says Lauren Harris-Pincus, RD, author of the Protein-Packed Breakfast Club<\/a>. Case in point: \u201cOne tablespoon of oil (any kind) contains about 120 calories. If you\u2019ve ever dipped bread into olive oil in a restaurant, it soaks up like a sponge. You could easily consume several hundred calories before the appetizers arrive.\u201d Harris-Pincus often sees clients overeat popular healthy foods<\/a> like avocados (there\u2019s more than 300 calories in one fruit) and hummus (there are 80 calories in just 2 tablespoons, though most of us eat more than that in one sitting). Instead, portion out your food<\/a>, no matter how healthy it is, with measuring spoons and cups so you start to recognize correct portions more easily.<\/p>\n

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FILL UP ON NON-STARCHY VEGGIES<\/h1>\n<\/div>\n<\/div>\n

On the other hand, there are some foods you can typically load up on like non-starchy vegetables like salad greens<\/a>, peppers, cucumbers, mushrooms<\/a>, broccoli<\/a> and cauliflower<\/a>, says Harris-Pincus. They\u2019re low-cal and rich in vitamins, minerals<\/a> and fiber<\/a>, which help fill you up when you\u2019re trying to lose weight. \u201cIt\u2019s really tough to overeat veggies \u2014 <\/strong>just be mindful of the amount of oil or dressing you use to flavor them,\u201d says Harris-Pincus.<\/p>\n

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UNPLUG YOUR MEALS<\/h1>\n<\/div>\n<\/div>\n

Throughout your weight-loss journey, it\u2019s important to remember eating isn\u2019t just \u2018fueling up\u2019\u2014 <\/strong>it\u2019s something to be enjoyed fully in the moment. \u201cDon\u2019t eat in front of your TV, computer or while browsing your phone,\u201d says Mitri. \u201cInstead, sit at a table and enjoy your meal without interruptions whenever possible.\u201d Mindful eating<\/a> \u2014 <\/strong>focusing on and savoring each bite \u2014 <\/strong>helps prevent overeating<\/a>; research in the American Journal of Clinical Nutrition<\/a> shows you eat more when you\u2019re multitasking and less when you pay attention to your meals. \u201cEating undistracted will allow you to be more in tune with your body to know when you\u2019re starting to get full<\/a>,\u201d says Mitri.<\/p>\n

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TAKE \u2018ME\u2019 TIME<\/h1>\n<\/div>\n<\/div>\n

There\u2019s a big connection between stress and weight gain<\/a>.\u201cWhen you\u2019re under chronic stress, the hormone cortisol<\/a> can soar, increasing your cravings for unhealthy fare like high-sugar processed foods<\/a> in an effort to temporarily relieve your stress and give you energy,\u201d says Mitri. Over time, this can lead to weight gain and high inflammation<\/a>. As difficult as it can be, try to cut yourself some slack and reduce your stress<\/a> whenever you can. \u201cTake frequent, short walk breaks<\/a> throughout the day, call a friend, take a yoga class<\/a> or have a cup of tea and journal,\u201d suggests Mitri. \u201cGiving yourself opportunities to decompress can have a big impact on your daily stress levels and recharge your energy.\u201d<\/p>\n

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SHARPEN YOUR SLEEP ROUTINE<\/h1>\n<\/div>\n<\/div>\n

If you\u2019re not getting enough shut-eye<\/a> (Read: at least seven hours of uninterrupted sleep each night), it\u2019s going to be even more difficult to lose weight<\/a>. \u201cThe quality of your sleep affects your metabolism and levels of your hunger hormones,\u201d says Mitri. That means when you\u2019re sleep-deprived, you tend to feel hungrier<\/a> and eat more compared to when you\u2019re well-rested. The key to a healthy sleep routine<\/a> is to schedule it in like any other priority: \u201cAim to keep your sleep patterns as consistent as possible, ideally going to sleep and waking up around the same time every day,\u201d advises Mitri. Swap scrolling through your newsfeed or binge-watching a TV show for a relaxing bedtime routine, like a warm bath<\/a>, gentle yoga or reading a book<\/a>, she suggests.<\/p>\n

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First seen on Blog.MyFitnessPal<\/a><\/p>\n