We know it’s frustrating! Those last five pounds that just won’t come off! Most of us have been there, but luckily there are tips and secrets that will help you get rid of stubborn fat.
If you were steadily losing weight but got stuck on a number, progress barely measurable, then you’ve hit a weight loss plateau. Weight loss plateaus occur when your body has become comfortable in its new routine and it has settled into a weight where it’s content. Chances are, your body is perfectly healthy at this weight.
Nevertheless, if you’re looking to lose a couple of more pounds, you can make small adjustments to make them come off. Small, long-term changes to your lifestyle help you break your plateau by demanding just a little more from your body. They basically shake your body back into weight loss mode.
Below, we’ll discuss six changes you can make to break out of that plateau and get rid of stubborn fat.
1. Scan nutrition facts for artificial ingredients.
Processed foods often contain all sorts of artificial ingredients that don’t help the body shed fat. For example, research suggests that artificial sweeteners can actually make it harder to lose weight!
One reason for this might be that these artificial chemicals confuse the metabolism. Other researchers have suggested that our taste buds become accustomed to the too-sweet taste of these diet foods and we then start reaching for even sweeter foods. Whatever the reason, most nutritionists seem to agree that artificial ingredients are not the most effective weight loss tool.
Swap out diet frozen meals and artificially sweetened drinks for whole, natural foods. Think fruits, vegetables, whole grains, lean protein, and low-fat dairy. These whole foods are often found around the grocery store’s perimeter. Spend as little time down the aisles as possible!
We suggest starting out with our 7-Day Clean Eating Menu and trying our 17 Clean Eating Snacks Under 150 Calories. Check these out for some tasty clean-eating ideas.
2. Drink green tea.
There are many benefits to drinking green tea. Green tea is rich in EGCG (epigallocatechin gallate), a substance that might have great health benefits for us. Plus, green tea contains caffeine, which provides a temporary metabolism boost!
If all else fails, green tea can help you lose weight simply by replacing other sugary drinking in your life. Swap out one serving of soda or fruit juice per day for a serving of green tea and you’ll see the pounds start to come off.
You can try this weight loss superfood in Spiced Green Tea Smoothie or Orange Pomegranate Green Tea.
3. Dig into high-protein foods.
Protein is essential for building lean muscle, and muscle burns more calories than fat tissue. The result? Your metabolism increases! This means you’ll be more efficient at burning calories.
Eat lean protein with every meal to make sure those muscles and cells are properly fueled. We recommend consuming between 0.5-1 gram of protein per pound of bodyweight. Add 10 Easy High Protein Dinners to your menu.
4. Boost fiber intake.
Fiber, particularly soluble fiber, is a key component in weight loss. So making sure you’re eating plenty of this nutrient can actually help you break out of your weight loss plateau.
Fiber is necessary for proper digestion, which means that eating enough of it can help you readily eliminate excess waste. Fiber is also good for lowering cholesterol, reducing bloating, and avoiding constipation.
As a bonus, fiber acts as a natural appetite suppressant! Fiber is slow to digest, which means you’ll feel fuller for longer. Eating plenty of fiber with every meal helps you stop reaching for that post-meal chocolate.
Banana-Walnut Bran Muffins or Lentil and Pea Risotto are tasty ways to add fiber to your diet.
5. Add weights to your workout.
It’s a myth that weight lifting will make you bulky. Rather, regular weight lifting builds lean muscle tissue, which helps boost that metabolism for better fat burn.
When you’re focused on eliminating stubborn fat, lift weights two to three times each week. What’s more, larger muscles torch more calories than smaller ones, so you can boost fat burn by focusing on larger muscles, like those in the legs or buttocks. Try 15 Easy Dumbbell Workouts Even Workout Haters Will Love.
6. Get your shut-eye.
Sleep plays a surprisingly important role in eliminating stubborn fat because the process regulates critical hunger hormones. One study suggest that sleeping five or fewer hours each night can boost visceral fat, which is the type that accumulates around the organs [1].
Make 5 Small Changes for Better Sleep, or enjoy Tangerine Grilled Tuna for dinner–it’s high in B6, a vitamin that supports melatonin production.
Everyone’s bodies are different. What helps one person lose weight, might not do anything for someone else. However, we hope that these six tips help you break out of that weight loss plateau so that you can finally get rid of that stubborn fat!
Check out SkinnyMs. on Pinterest. We share recipes and meal planning resources, including Healthy Salads and Easy Recipes.
Slim that middle! Start our 6-Week Flat Belly Program; this ebook includes ab-building, calorie-burning workouts along with a clean-eating guide to tasty, healthy recipes.
Resource
[1] Wake Forest Baptist Medical Center
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