8 tips to get the scale moving

So you think you've done it. You finally cracked the code. The weight loss code that is. After struggling for what felt like eternity, the scale finally started to move in the right direction. Week after week you jumped for joy because you were consistently achieving your goals. You felt better, you looked better, everything was better, until... The Plateau.

Plateaus are more common than one would like to think. It occurs when the scale comes to a standstill for several weeks. There are lots of reasons why you might experience a plateau, however the most common reason I see for plateaus is that the dieter has become less rigid with their diet and exercise plans.

Becoming less rigid doesn't mean you've thrown in the towel completely, but maybe that half-hour walk, seven days a week has become a 20-minute walk, four days a week or maybe that one fun meal a week has turned into a full day of fun.

Nothing can be more discouraging than a plateau. You put in all this effort and what do you get, NOTHING. A plateau can be a dieters worst nightmare, it decreases will power, it increases craving, it increases hunger, and why? You aren't seeing the results that keep you motivated to make changes required to stick with it.

So what can you do when the scale has stopped?

1. Start food journaling: In My experience, when we food journal we are more mindful of everything that goes into our mouths. A lick, a nibble or a taste can equal over 100 extra calories, and they add up quickly. Tracking your calories and macronutrients — protein, fat and carbs — can provide concrete information about how much you're taking in. This will allow you to modify your diet if needed.

2. Cut you carbs: Research has shown that low-carb diets are extremely effective for weight loss. Low-carb diets help control hunger, provide feelings of fullness and promote long-term weight loss. All carbohydrates are broken down into “sugar” in the body. It is this excess of sugar which is then turned into fat. Carbohydrates also are easy to overeat because by nature they taste good. Even if low carb dieting isn't for you, it's important to understand how carbohydrates are used in the body. The best way to shed the excess is to cut out refined, dense carbs like white breads, pasta, and baked goods, and include more water rich and airy unprocessed “good” carbs like fresh fruits and vegetables, popcorn, and fluffy whole grains like quinoa and whole wheat couscous.

3. Increase your protein: Protein boosts metabolic rate more than either fat or carbs, this means eating protein burns more calories during digestion. Science shows that gram for gram, protein tends to be more filling than carbohydrates or fat. Increasing protein intake can help reverse a weight loss stall by boosting metabolism, reducing hunger and preventing muscle mass loss.

4. Increase your water: How does your body shed fat? It pees it out! While 84 percent of fat is exhaled as carbon dioxide, the remaining 16 percent is excreted as water. This means, you breath and pee out fat. Breathing comes pretty naturally, but drinking water is one thing many of us find challenging. Studies have found that plain water can boost metabolism by 24–30% for 1.5 hours after drinking a 17-ounce (500-ml) serving too. Water is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.

5. Get more exercise: Revving up your exercise routine may be exactly what you need to break a plateau. This is because as you lose weight, your metabolic rate slows down. While increasing intensity of workouts is one way to get more exercise in, you can also look for simpler ways. Try parking at the far end of the parking lot, taking the stairs or use going for a walk as a family activity.

6. Avoid Alcohol: Alcohol may be what's interfering with your weight loss efforts by providing empty calories, making it easier to overeat and increasing belly fat storage. In addition, alcohol also loosens our inhibitions, so you might not follow through with your healthy eating plans after having a couple drinks.

7. Manage your stress: Stress is one thing that can bring weight loss to a stand still. Not only does stress promote comfort eating and triggers food cravings, stress also increases the body's production of cortisol. Cortisol is known as the body's "stress hormone" and when it's levels are high, weight loss comes to a stop. While stress management might not seem to fit into a weight management program, stress reduction techniques may help to promote weight loss.

8. Get more sleep: Good sleep is important for mental, emotional and physical health. Lack of sleep can actually decrease metabolic rate and alter hormone levels and as a result drive appetite and fat storage. When our sleep is poor, we crave sugar and processed junk because it’s cheap, it’s easy and it’ll give us an instant burst of energy. Getting adequate sleep will also give you energy to power through your workouts and help you resist cravings for unhealthy foods.

Remeber, plateaus are normal. It's just body body adapting to the recent weight losses. Don't let that get you discouraged, keep going. The worst thing you can do is give up and throw in the towel. Consistency is what your body needs. Keep eating healthy and keep up with the physical activity. Healthy lifestyle isn't about the destination, it's about the journey.

Cheerfully, Serial Dieter 911