Breaking a weight loss plateau - How to break a weight loss stall with the keto diet to get back to your weight loss and health goals with ease.
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When you first start the keto diet it seems that the weight just falls off
When you first start the keto diet it seems that the weight just falls off. But, sometimes we all of a sudden stop losing weight. Also known as a plateau or stall. We can discourage, frustrate us, or both.
Right now I’m going to give you a few healthy strategies to getting back on track with your weight loss goals.
We have a bunch to go into so I’m going to dive right into it.
“I’m going to give you a few healthy strategies to getting back on track with your weight loss goals.”
1. Cut down Sweets
If you encounter a weight loss plateau then it could be because of something you are eating.
Ask yourself these questions:
1. "I'm I using artificial sweeteners like Sweet-n-Low, Equal, or Splenda?"
2. "Am I constantly drinking diet-soda?"
3. "How many 'sugar-free' store bought products am I eating?"
Constantly consuming these types of sweeteners has shown
to increase cravings of more sweets and thus consuming more sweets.
“If you encounter a weight loss plateau then it could be because of something you are eating.”
2. Increase Protein
Protein boosts digestion burning digestion by 20–30%. Twice as much as fat or carbs. Protein also reduces hunger and helps you to feel full longer, leading you to eat less junk foods.
So now that you know all the good that protein does for the body, ask yourself this question..."Am I meeting my protein goals?"
You could be experiencing a weight loss plateau simply because you are not hitting your protein goals.
There are three simply things you can do:
1. Write down your current weight. Calculate your keto macros to know what the recommended proteins amounts are.
2. For the next two weeks track your proteins. Make sure you are eating enough proteins. At the end of two weeks weigh yourself to check results.
3. Make sure that you are eating healthy soucres of proteins to get the most benefits. (see above)
“Protein boosts digestion burning digestion by 20–30%. Twice as much as fat or carbs.”
3. Increase Movement
Having a faster metabolism causes the body to burn calories faster. Helping you to lose weight consistently. But, if your metabolism is slow then you burn less calories leading to a weight loss plateau.
Increasing movement might be exactly what your body needs.
Don't buy a gym membership just yet! More than likly you'd be setting yourself up for failure. (Will you really stick to it?)
Instead, Start by going for walks around the neighborhood 3 times a week. Do easy at-home weorkouts like HIIT. Lift light weights. Or work around your house. Pick one or two things that you can stay consistent with.
If you already exercise frequently, maybe it's time to safely increase your intensity, how often you exercise, or both.
“Don't buy a gym membership just yet! More than likly you'd be setting yourself up for failure. (Will you really stick to it?)”
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4. Start Intermitent Fasting
If you're experiencing a weight loss plateau you could be eating too much. It might be time for you to start fasting intermittently.
Put simply, intermittent fasting is eating strategically. It is not a diet initself because it does not change the types of food you eat. I like to think of intermittent fasting as a bonus to eating healthy.
Pick windows of time to eat and windows to fast (not eat). Personally my eating window is between 1-6 pm daily. Schedule your eating window based on your lifestyle.
Benefits of intermittent fasting include:
- Weight loss
- Reduced inflammtion
- Reduced chronic pain
- Insulin resistent
- Cancer prevention
- Cancer cell reduction
- Reduced bad cholesterol (LDL's)
- Reduce high blood sugar levels
- Increase in brain health
- And more!
If you feel like you are ready for the next step in your healthy lifestyle intermittent fasting may be the right choice for you.
There are a few reasons why people experience weight loss plateau. By using one or more of the methods mentioned you can break your weight loss stall and get back on track to reaching your health goals.
- This program has been created for real people who want to eat real food that tastes great and melts fat fast.