healthy weight loss

5 ways to lose weight when you’re already eating healthy

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Weight loss plateaus and stubborn fat are difficult to deal with especially if you’re already strictly following the rules of diet and exercise. In fact, it may be disheartening. But keep in mind that it is more difficult to lose weight once you creep closer to that final number on the scale.

Fitness and lifestyle coach Penny Love wrote in Huffington Post: “Most people that have more than 20 pounds to lose will hit one or even two plateaus before they make goal weight.” Here are some ways you can carry on losing weight when you’re already eating clean

1. Consult your doctor for the correct number of calories your body needs based on your height and weight. As your body changes, your nutritional needs change as well. It’s best to have a nutritionist or doctor assist you every step of the way, so you’re aware of your daily caloric needs. Tech Times reports that a study from Johns Hopkins University School of Medicine shows that a good patient-provider relationship, though not dependent on weight loss, may still result in improved weight loss among patients. Involving your doctor in your weight loss journey may help in achieving your goals.

2. Be mindful of your portions, even those of healthy food.Prevention reports that even if you’re eating healthy, you may be going overboard in terms of portion size. Portion control is important, and Bonnie Taub-Dix, RD, a spokesperson for the Academy of Nutrition and Dietetics suggests you write down what you eat, even how much of it you consume. She said, “Even if you note it on a napkin and then throw it away, that’s okay. Just the act of writing makes you more aware.”

3. Change up your exercise routine to avoid weight loss plateau. Your body slows down the weight loss process when you’ve already lost weight because it is trying to preserve its fat stores, Love reports. In order to bust up a potential weight loss plateau, add bits of exercise throughout the day, such as taking the stairs, adding another lap during your run, or a quick 30-minute at-home post-work yoga session from YouTube.

4. Treat yourself to the real thing, in appropriate proportions. While fat-free and sugar-free sounds like a hall pass for dieters, it’s best to check the label for calorie count and ingredients, as these foods may contain almost the same or even more calories than their regular counterparts. Yahoo! Health reports that according to a Cornell University study, overweight people who consumed low-fat versions of snacks ate twice as many calories on average. Cynthia Sass, MPH, RD explained, “The terms fat-free or sugar-free can create a green light effect, triggering people to eat more.”

5. Treat yourself to non-food items, such as new clothes or shoes. Rewards are often seen as a slice of cake, or a cup of ice cream. Avoid those extra calories that threaten to undo your workout by rewarding yourself with new clothes instead. First, it will serve you longer than that slice of cake (which you may regret), because you’ll get to wear for a longer period of time, and at the same time, it will give you a boost of confidence and inspiration that you’ve gone down a size or two.

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