Sometimes you stick to your diet and exercise program but the scale stops moving down. If you want to start losing weight again, these are some changes you can make in the way you eat and other lifestyle choices.
Check Out Your Diet
1. Spot hidden calories.
It’s easy to lose track of how many calories you’re really consuming. Try keeping a journal so you know how often you take second helpings or snack straight out of the refrigerator.
2. Measure your portions.
You can enjoy the foods you love as long as you keep the portions under control. Learn easy ways to identify a sensible serving. Four ounces of meat is about the size of your fist. It takes about twenty five almonds to make an ounce.
3. Slow down.
Leisurely dining will help you consume fewer calories and enjoy them more. Sit down for meals. Put your fork on the table while you chew each mouthful. Give your brain a chance to tell you when you’re full.
4. Ban certain foods.
Many people have food sensitivities that can cause bloating and weight gain. Try taking a week off from wheat or dairy products to see if it makes a difference.
5. Start with a nutritious breakfast.
Breakfast really is the most important meal of the day. A bean burrito or yogurt and cereal may help you eat less later on.
6. Eat more produce.
Fill up on low calorie vegetables and fruits. They have important nutrients your body needs and the fiber fights hunger pangs. Aim for at least seven servings daily.
7. Drink more water.
Your body may be retaining water if you fail to drink enough. Get a refillable steel bottle you can carry around everywhere.
8. Monitor your protein intake.
Compared to carbohydrates and fat, your body works harder to digest protein. That means you burn more calories. Put a little soy or meat in each meal and snack.
Check Out Other Lifestyle Choices
1. Exercise more.
Thirty minutes of daily exercise can help you maintain any body weight. If you want to shed more pounds, gradually add on a few minutes at a time.
2. Vary your workout.
Our bodies adapt quickly to any repetitive activity, so that daily treadmill run winds up requiring less energy over time. Use interval training and a variety of workouts to introduce new challenges.
3. Build up your muscle mass.
Increasing your ratio of muscle to fat speeds up your metabolism. Train for strength with weights or a Pilate’s class.
4. Manage stress.
Unpleasant life events can trigger emotional eating and higher levels of stress hormones. Find a remedy that works for you, like meditation, warm baths or listening to instrumental music.
5. Get adequate sleep.
Lack of sleep can make you heavier. A full eight hours a night improves digestion and helps keep you trim. Brief naps are great for increasing your total sleep time.
6. Cut back on alcohol.
Remember to count the calories in cocktails. Start happy hour with one drink and then switch to water. Trade in your usual Margarita for a slimmer Bloody Mary.
7. Cultivate a healthy body image.
If you’re constantly struggling to reach a certain weight, it could mean that you’ve set your sights too low. You may be healthier accepting a larger dress size rather than pursuing an artificial ideal.
If your weight loss has stalled, give your diet and daily habits the once over to figure out how to get back on track. If you need more help, talk with your doctor to rule out any underlying medical condition and create a plan you can stick with for life.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy.
But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Management Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Still Can’t Lose Weight?
Losing weight is hard work. You’ve changed your diet, started working out, but you still can’t seem to lose the last few pounds. Have you ever thought that something else could be going on? It’s time to dig deeper and look at the root cause. It could be that your hormones are out of balance or that you have micronutrient deficiencies. Let’s take a look at why these factors may be playing a role in your weight loss journey and how to fix them.
Micronutrients Activate Genes That Regulate Hormones
Our bodies need micronutrients to look and feel their best. Micronutrients—vitamins, minerals, and other trace elements—activate genes that regulate hormones and help our bodies function properly. If those vitamins and minerals are lacking in your body, it can cause hormone imbalances which can affect a wide range of body functions including mood, metabolism, appetite, and stress levels. Hormonal imbalances can also lead to cravings for unhealthy foods or eating when you’re not actually hungry.
Blood Sugar Imbalance & Food Sensitivities
What we eat impacts our blood sugar levels; if our blood sugar isn’t balanced we may feel tired or weak throughout the day or experience food cravings later in the evening. We might also have food sensitivities—ingredients we eat all the time may suddenly become problematic for us without us even knowing it. Food sensitivities contribute to inflammation which robs our body of energy and vitality necessary to stay healthy and active.
The Vibrant Weight Loss Package
If you suspect there is more going on than just diet and exercise changes impacting your weight loss journey then The Vibrant Weight Loss Package might be right for you! This package provides insight into micronutrient deficiencies as well as hormone imbalances that could be contributing factors to why you aren’t losing weight despite making lifestyle changes. The package includes tests such as a comprehensive metabolic profile plus vitamin D level test, complete thyroid panel with TSH reflex testing, nutritional hormone panel with estrogen metabolites testing, an adrenal stress index test plus a cortisol saliva test monitor kit (for home use). With this package you will get the insight needed to start losing weight for good!
In A Nutshell…
Unbalanced hormones, micronutrient deficiencies, blood sugar imbalance and food sensitivities are all factors that could be impacting your weight loss journey if diet and exercise alone aren’t working for you. If this sounds familiar then it may be time to dig deeper into potential underlying causes by getting tested with The Vibrant Weight Loss Package! This comprehensive package will provide answers so you know exactly what needs to change in order to start seeing results from your diet & lifestyle changes once again!
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight.
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