Archive for the tag - stalled diet

Stalled Diet: 4 Signs & Quick Fixes.

Leaning down is a common goal, but how can you tell if your diet has stalled?

When you notice any of the following four signs, it’s time to think about switching your diet, changing things up or moving to a weight maintenance plan:

  1. Your current diet has lasted 6 months or longer. Studies show that diets are most effective in their first 6 months, and that many participants regain weight in the second 6 months.

    Fix: If you’re happy with your current weight, switch to a weight maintenance plan that incorporates a lifestyle of healthy eating, exercise and peer support. If you’d like to lose additional weight, try for a different weight loss strategy (i.e., switch to a higher protein and lower carb diet, etc.). Work with a nutritionist to devise a plan that meets your needs.

  2. You’ve reached a plateau. If you’ve only lost a pound or two in the last month, then your current plan isn’t working. Change is needed.

    Fix: When it comes to nutrition, you may need to modify your diet to increase your caloric deficit or change the types of foods you are eating. When it comes to exercise, you may need to change any or all of the following variables: workout duration and frequency; intensity; types of exercise. Get additional information about breaking weight loss plateaus.

  3. You’re eating too few calories. It sounds counter-intuitive, but starvation is not an effective weight loss strategy. The American College of Sports Medicine recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. If you’re eating fewer calories, your body will go into starvation mood; thus, severely decreasing your metabolism and ability to release weight.

    Fix: First, keep track of your calories to see where you’re at. If you’re in the danger zone, increase your caloric intake to boost your metabolism. Opt for a more reasonable, healthy and effective calorie deficit. If you are unable or unwilling to increase your intake, seek out professional help immediately.

  4. If you’re weaker. Weakness, either at home or at the gym, is a sign that your muscles aren’t receiving the fuel they need. It’s time to revisit your nutrition strategy.

    Fix: Keep track of your diet to ensure you’re getting enough calories and that your protein intake is adequate. Likely, you’ll need to introduce more protein into your diet. Lean meats, fish, beans and nuts are great, healthy sources.

While each situation is different, these four signs of stalled diets – and easy fixes – should help put you on a path to achieve your weight-related goals.

For more information, check out my downloadable fitness and nutrition programs.