Last Updated on January 29, 2021 by Martin
Are you starting to fail your diet despite having the best intentions, that now was the right time to lose weight?
Well, you are not the first person that experience these types of plateaus and setbacks. Unfortunately, it is often a part of going on a diet losing weight.
At this point, the most important thing is that you don’t give up falling back into old eating habits. Keep fighting for your weight loss and the new you.
I’m going to help you out with some tips you can use to get your weight-loss start moving.
Obvious, it is best if you use as many of them as possible. But, if you feel that is too much, then start using one at a time. Soon, you will be back on track with your diet.
Suppress Your Appetite
It is not always that easy to go from eating pretty much everything you want to a calorie restriction diet.
It gives you the sensation of having something you like being taken away from you, or, like losing a good old friend.
One way to combat this and change your habits is by suppressing your appetite and learn portion control.
The best way to suppress your appetite is by increasing your fiber intake. It will give you the sensation of feeling full and satisfied faster when having your meals.
The easiest way to do so is by having lots of vegetables in each of your main meals, such as peas, carrots, and legumes.
They are very low on calories, so you won’t stack up getting too many calories when having them. On top of that, they are healthy, carrying a lot of vitamins and minerals.
Another way to suppress your appetite is by using a supplement like Zotrim. It comes with a unique combination of yerba mate, guarana, and damiana. According to studies, a combination is very effective when you want to suppress your appetite.
Watch Your Condiments
Many sauces, salsas, and ketchup come with many hidden sugars and fats that can make your calorie intake go sky-high without you are aware of it.
It is a great idea to go through them and eliminate the ones with too many sugars and fats.
Normally, the ingredient that comes first on the ingredient list is the one the condiment contains most of. If sugars or fats are listed first on the list you should be concerned even if it doesn’t tell you how much the condiment contains.
To cut your sugar and fat intake from condiments, you should get rid of them or replace them with something else. Even better, why not make your own salsas or sauces?
Light Doesn’t Necessarily Mean Light.
You may also think, ah no worry, I buy the light version instead, like with mayonnaise. But the thing is, it is not a guarantee that the condiment doesn’t contain lots of sugars and fat.
Normally, it is a light version compared to the original product and not a light version of your personal sugar and fat intake.
Have a Weekly Cheat Meal
When you diet for weeks or even months, everything turns into habits, and your body gets used to your daily calorie deficits. It means you will hit a plateau where you no longer are losing weight, despite cutting calories.
To wake up your metabolism, you can have a weekly cheat meal, so you start burning more calories again.
It can be your favorite food on a Sunday with family and friends or your favorite dish at a restaurant.
Not only will it benefit your metabolism, so you start burning calories again, but it will also give you a much-needed break from all the dieting. It is always nice to have something to look forward to when dieting.
Plan Your Cheat Meal
You must plan your cheat meal so you don’t end up having more cheat meals than you are supposed to have.
When you had your cheat meal, you must return to your diet.
Setup Milestones Instead of Goals
How often have you told yourself that you want to lose 30 lbs in three months or size in a month or so?
When we say these things to ourselves, we have the best intentions regarding going on a diet to lose weight. But, when reality kicks in, going after these goals is easier said than done.
I am not saying that you cannot do it. However, setting goals like this is too diffused and vague, making it impossible to reach them.
Instead, you should breakdown your overall goal into milestones set on a weekly and monthly basis.
So if you plan to lose 30 lbs in three months, you should boil it down to roughly 2.5 pounds per week over 12 weeks.
Over a shorter period of time, it is much easier to handle and incorporate the necessary weight loss tools to help you.
At this point, to stay on track, you should, every week, ask yourself the question: “Will I be able to lose 2.5 pounds of the body weight the common week?”, or according to how much you are planning to lose. Be realistic about it.
If you know that you have lots of work and a birthday to attend to, you may conclude that 2.5 lbs is a bit too much.
But, if you know you have plenty of time, you will be able to work out and eat healthily, then set yourself up for a 2.5 lbs weight loss in the coming week.
After breaking down your goal into milestones, you may also have concluded that 2.5 pounds weekly is too much. Then perhaps 1.5 is more realistic, and you can adapt your goals accordingly.
To make sure you are moving towards your end goals, you should have a monthly status to ask yourself if you managed to lose the wanted weight. If yes, you keep doing what you are doing.
If no, you can decide whether you need more time to reach your goals or have the necessary resources to work harder in the coming month.
Walking is a great way to lose body fat. It is easy to do, doesn’t cause injuries, and it is a great way to give you some peace away from a stressful day.
In the beginning, do some regular walking for like 30 minutes to an hour daily. Later, you can step up, start doing some brisk walking. If you have some hills nearby, you can also use them to increase your walks’ intensity.
Using The Treadmill
If there is too much traffic where you live, you can also use a treadmill. The good thing here is that you can increase the intensity either by time, speed, or increasing the incline.
Aim To Do 10.000 Steps A Daily
A good rule of thumb when it comes to walking is to do at least 10.000 steps daily. It may sound like a lot, but when you first start, it will be easy.
Remember, you can download apps to many smartphones that will do the step counting for you.
There is no doubt that walking for weight loss can be just what you need to get started losing weight again.
Change The Type Of Diet You Are Doing
There is some science available stating that your blood sugar levels may affect how well your body responds to a diet.
If your levels are normal, you can get away with having a diet consisting of proteins and carbs and lose weight. In that case, you should high avoid high-fat diets like the keto diet.
Are your levels slightly increased, you should still get a good amount of proteins. But you must stick to whole grain sources when it comes to carbohydrates. You can add in some fat in this group, mainly from sources like avocado, fish, and nuts.
Finally, if your sugar levels are high, you should go all-in on proteins, fats and avoid carbohydrates altogether. Here the keto diet can be a choice to consider.
You can learn more about these studies in our article Know your blood sugar levels and lose weight faster.
Consider Using a Fat Burner
Weight loss supplements should never be the overall solution to your weight problem. But, sometimes, they can tip the scale and push you in the right direction speaking of weight loss.
Fat burners like PhenQ can be effective if you are having some of these issues.
- Too much of an appetite
- Slow metabolism
- Non existing fat burn
- Low energy levels
- A bad mood while dieting
The worse you can do now is to give up on your diet and fall back to old eating habits. Don’t think that the time wasn’t right and you will do your diet later. The time for dieting is never perfect.
Start using the diet tips in this article and track your results during the next couple of weeks. You won’t get disappointed.