How to Break Through a Weight Loss Plateau By Dr. Jason Dave

You’ve been following a healthy diet and fitness plan, and your reward has been feeling better and seeing the extra pounds come off. Now, however, the scale is not moving despite your continued efforts to remain on your healthy lifestyle plan. You’ve just hit a weight loss plateau, which can happen a few months (up to6 months)  into following a low-calorie diet. 

Unfortunately, weight plateaus are very common as our body and biology is adapting to all these changes and our new reality of health. During this plateau phase, our body struggles to keep homeostasis (or keeps you at a certain weight it thinks is “ideal”)- but don’t give up just yet! Your body will eventually break through with these tips by Dr. Dave.

4 Science-based Strategies That Can Help You Overcome a Weight Loss Plateau:

1. Eat More Fiber! (more than you think)

Including more fiber can help push you through a weight loss plateau. Fiber helps to slow down the movement of food through the digestive tract, so you feel more full and satisfied. Not only does soluble fiber help to keep your appetite and food intake under control, but it can also decrease the number of calories your body absorbs from other foods- all of which can significantly aid in weight loss!

Studies show that including several servings of fiber throughout the day is a fantastic way to keep that scale dropping. If you’re looking for a delicious and convenient way of getting plenty of fiber, try our deliciousPineapple Chia Cleanse. It is packed with healthy amounts of fiber, prebiotics and probiotics which all help to support healthy blood sugar levels, fight cravings, and support the growth of beneficial gut bacteria for optimal health.

If you’re not accustomed to high amounts of fiber, start off slowly (½ scoop to 1 scoop daily), but after a few weeks, break through that plateau by taking one scoop ofPineapple Chia Cleansetwice a day. 

2. Increase Protein Intake

Most people overlook the importance of protein when it comes to keeping the weight off. 

Protein, being one of the most powerful weight loss nutrients, is capable of boosting metabolism more than either carbohydrates or fats. Onestudy found that individuals who incorporated more protein into their diet caused their metabolic rate to increase twice as much!

Protein also stimulates the production of hormones such as PYY (pancreatic peptide YY), which helps to decrease appetite and make you feel full and satisfied after eating. This can help prevent you from overeating and snacking on junk foods. 

Another important role of protein is that it helps minimize muscle breakdown, which can occur during dieting.

It doesn’t have to be very hard to get more protein as part of your diet! OurVegan Vanilla Proteini can help you cut cravings, feel satisfied throughout the day, and provide you with plenty of energy with clean, organic plant-based protein from 10 superfoods like quinoa, maca, sacha inchi and sprouts.

Try adding two scoops ofProteini to a delicious smoothie first thing in the morning, and consider a second smoothie as a healthy, metabolism boosting snack in the afternoon. 

Here are some great smoothie recipes to help you break through that plateau:

https://www.smartpressedjuice.com/blogs/pineapple-chia-cleanse/makaylas-everything-smoothie

https://www.smartpressedjuice.com/blogs/vegan-vanilla-proteini/everything-in-your-kitchen-smoothie

3. Try HIIT Workouts (high-intensity interval training)

HIIT are workouts that are shorter, but much more intense. In addition to losing more fat in a shorter period of time, these types of workouts can help increase your metabolism and build endurance. In order to get the most weight loss benefits, the key is to keep the movements diverse. There are some wonderful HIIT workouts on demand that you can follow, or try working with a fitness professional if needed. It is important to try your best to aim for at least 30 minutes of HIIT 3-5 times per week. 

4. Get a Good Night’s Sleep

Not getting enough sleep can lead to stalled weight loss by lowering your metabolic rate and affect the hormones that regulate our body weight and hunger, causing us to crave more of those unhealthy midnight snacks. Lack of sleep is also associated with insulin resistance, which prevents your body from properly storing glucose (or blood sugar levels). Excess glucose is then stored in the body as fat, making it much harder for you to reach your weight loss goals. Try and aim for at least getting 7-8 hours of quality sleep every night.

If you’ve tried all the strategies listed above and are still experiencing a weight loss plateau, you might want to work with a clinical nutritionist to determine if your current exercise and diet regimen is the right fit for you. Sometimes it helps to have professional guidance to rebalance your diet and caloric intake. Additionally, it is also important to consult with your physician to determine if you have any underlying medical conditions (e.g., insulin resistance, diabetes, hypothyroidism, etc.) that may affect your weight loss efforts.  

Wishing you the best in breaking through that diet plateau! Let us know about your progress in ourFacebook Group. 

- By Dr. Jason Dave

Doctor’s Note

A new series featuring leading physicians who love plants as much as we do!

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