Hit the plateau with these tips

Has Your Weight Loss Stalled? A Dietitian Shares 11 Eating Tips to Break Through the Plateau

Okay great you lose weight and oops the plateau hits your body but wait even though the numbers may not be moving (or maybe they are even increasing), check out your body composition, body measurements, how strong you feel, and how your clothes fit. You may have decreased your body fat percentage and increased muscle, and a regular scale won't measure that.

Factors like emotion, food sensitivity, physical activtiy, environment, and medications all can play a role, so it's important to address these in addition to diet." But if your sleep stress, and emotional well-being are doing well, here are some healthy eating tips that can help break through that fat-loss plateau.

1. Be Mindful of Portion Control

Even healthy food can be over consumed with being mindful about this. Portion control is really important to make sure you are eating the appropriate amount. Us measuring cups and spoons and food scale

2. Keep a Food Journal

Keeping a food journal can increase awareness of how, what, and why you eat. It also promote healthy eating patterns and habits. Many apps are available to track your daily consumption.

3. Your Diet Should Be Focused on These Foods

Try to focus on plant-based food like fresh fruits and vegetables, whole grains, legumes, nuts, and seeds.

If you like animal sources you can choose lean meat with low fat like fish and chicken breast. If you like dairies choose reduced fat milk.

4. Snack Smart

Snacks is important to prevent hunger, having healthy snacks really matters. Having a handful of nuts or a whole fruit is healthier with less calories than other high snacks calories.

5. Practice Mindfulness

Eat mindfully is a great strategy to know what to eat and why you eat? Try to notice your food intake and bad habits along with your food consumption. You meal need to be 20-30 minutes of time span.

6. Focus on Fiber

Fiber let you feel full for longer period and it is a satisfying food that has slow digestion rate. Foods high in soluble fiber include legumes, apples, brussels sprouts, avocados, and flaxseed.

7. Limit Artificial Sweeteners

Consumption of artificial sweeteners have been linked to sugar craving and overconsumption of food. Avoid soda and other sugar-sweetened beverages, candy, packaged foods, and baked goods that contain artificial sweeteners.

8. Be a Label Reader

Read label carefully and don’t take products for guarantee just because they are labelled diet or light or with no added sugar. Always look for amount of added sugar, Trans fat, sodium and fat.

9. Plan Ahead

Premade meals and snacks is a good idea for getting ready for your meals. Add plenty of veggies and fruits to your plate. Make weekend a prepared day for the next week.

10. Limit Alcohol

Alcohol is empty calories drink, increases your appetite toward unhealthy snacks and meals. Limit your daily consumption to 2 drinks for men, 1 drink for women.

11. Stay Hydrated

Thirst is mistaken to hunger, so try to listen to your body as it asks for water and aim to have 2-2.5 Litters daily.

Sources:

https://www-popsugar-com.cdn.ampproject.org/v/s/www.popsugar.com/fitness/How-Break-Fat-Loss-Plateau-45747131/amp?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.popsugar.com%2Ffitness%2FHow-Break-Fat-Loss-Plateau-45747131

https://sunshinecoastdietetics.com.au/mindful-eating-techniques/