11 Ways to Break Free from a Weight-Loss Stall

Use these recommendations as a guide to help you lose that final 5 pounds.

1. KEEP A FOOD DIARY

Start keeping track of everything you consume (including the last two bites of your child's last chicken nugget or the 12 jelly beans off your coworker's desk). "Look at what items you've been eating that is keeping you up and in what quantities," advises Amari Thomsen, MS, RD, LDN, nutritionist and Eat Chic Chicago creator. Seeing every bite written down can assist you in determining the source of your weight-loss plateau, whether it's the food you eat or their portion proportions.

2. MAKE A PLAN—THEN MIX IT UP

Planning ahead of time might be the difference between packing a nutritious lunch and grabbing the first thing that comes to mind when your stomach begins to grumble. According to Rachel Goldman, Ph.D., FTOS, a senior bariatric psychologist at the Bellevue Center for Obesity & Weight Management and clinical assistant professor, department of psychiatry at NYU School of Medicine, if you consistently opt for the same standbys, you may become bored of your healthy choices. "Make it fascinating so you don't become bored," she advises. Salads, for example, are quick and easy, but she recommends alternating your protein between chicken, hardboiled eggs, and tuna to keep your taste buds pleased.

3. CUT DOWN—EVEN ON THE HEALTHY STUFF

Just because you buy your snacks from a health food shop doesn't mean you can gorge yourself on them. "They're linked with being healthy because of where they're purchased and because they include healthy ingredients," explains Danielle Pashko, author of Breaking Your Fat Girl Habits: Weight Loss Mistakes Even Healthy Chicks Make! However, "health" foods such as vegetable chips, granola, and dried fruit, although good in moderation, won't keep you full for long, according to her. If you consume the entire bag before feeling full, you might be consuming hundreds of calories. Instead, she suggests choosing a single, portion-controlled fruit such as an apple or nectarine.

4. DON’T WAIT UNTIL YOU’RE STARVING TO EAT

According to Goldman, if your diet is overly tight and you're attempting to limit yourself to two meals a day, your efforts may be working against you. "When we starve ourselves, work long hours, or are very rigid, it might backfire," she explains. "It's difficult to manage urges when you're hungry, and you'll overeat." She suggests having a modest, nutritious breakfast within an hour and a half of waking up, then replenishing every four hours for the remainder of the day to avoid overindulging and subsequent weight-loss plateaus.

5. MEASURE OUT PORTIONS

Calories accumulate even in healthful diets. According to Thomsen, your definition of a handful of nuts maybe four times larger than an actual serving amount. "One of the items that people enjoy is good fats," she explains. "Just make sure you're tracking how much of those items you're consuming and eating correct portion amounts."

6. DON’T LET YOUR EXERCISE ROUTINE GET ROUTINE

What began as a difficult workout may no longer leave you breathless and painful as it did previously. According to Goldman, this is due to the fact that your body adapts fast to new situations. "A weight-loss plateau is an indication that something has to change," she explains. "Your body is accustomed to where it is now—it feels at ease." You have to change things up a little and put your body to the test." Instead of walking at the same pace every day, Goldman suggests changing the speed every few minutes or increasing the inclination if you're using a treadmill.

7. EAT SLOWER

According to Goldman, it takes approximately 20 minutes for your brain to recognize you're full—and by then, you've probably already gone back for seconds. Eating slowly allows your brain to catch up with your stomach, preventing you from overeating. Putting your fork down between bites is a simple method to slow down your speed. "It's simple to shovel food into your mouth if you're holding your spoon the whole time," Goldman explains. "However, purposefully putting it down while chewing and not picking it up until you've swallowed slows down your eating." Weight-loss plateau demolished!

8. DON’T FAST BEFORE A BIG MEAL

You might be tempted to "store" your calories for a big dinner, but Pashko warns that this tactic can backfire. If you're already full when you sit down to eat, you're likely to consume the calories you skipped earlier—and then extra. "If you're not that hungry," she explains, "it will save you if you're prone to eating an appetizer or breadbasket." "What you invest in a snack is far less than what you would invest in an appetizer." Choose a protein-rich meal to satisfy hunger two hours before supper.

9. TEAM UP WITH YOUR FAMILY

You might be able to fulfill your crunchy desires with tiny carrots—that is, until you notice the bag of your partner's favorite BBQ chips in the cabinet. "A lot of individuals discover they have [trigger foods] not because they intend to consume it, but because they bought it for someone else," Thomsen explains. "It's good to get your entire family on board with your objectives and to help you accomplish." Find healthful foods that your husband and children will like, and keep harmful temptations out of the house.

10. CUT OUT THE “DIET” FOOD

If you keep coming back for seconds, substituting frozen yogurt or a sugar-free frosty delight for your beloved chocolate ice cream might quickly become out of hand (or thirds). "It's better to enjoy a few bites of the genuine thing and be content than to devour a massive plate of diet dessert," adds Pashko. "It's not truly 'diet' food since you eat a lot more and believe it's OK."

11. SAVE BIG MEALS FOR AFTER THE GYM

If you have breakfast before going for a run, you'll likely be hungry enough for a second meal before leaving for work, according to Pashko. Have a little snack before you begin your workout, but keep the large meal for afterward to replenish.

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