Cut Back on Carbs
Research has confirmed that low-carb diets are extremely effective for weight loss.
In fact, one large review of 13 studies with follow-up lasting at least a year found that people who consumed 50 or fewer grams of carbs per day lost more weight than those following traditional weight loss diets
Reducing your carb intake may help get your weight moving in the right direction again when you feel hopelessly stalled.
Whether carb restriction leads to a “metabolic advantage” that causes your body to burn more calories is a question that continues to be debated among nutrition and obesity experts.
Increase Exercise Frequency or Intensity
Revving up your exercise regimen may help reverse a weight loss plateau.
This is because, unfortunately, your metabolic rate slows down as you lose weight.
One study including more than 2,900 people found that for every pound (0.45 kg) of weight they lost, they burned 6.8 fewer calories, on average
As weight declines, the progressive reduction in metabolic rate can make continued weight loss extremely difficult.
The good news is that exercise has been shown to help counteract this effect.
Track Everything You Eat
Sometimes, it may seem as though you’re not eating that much, yet you still have difficulty losing weight.
Overall, researchers have reported that people have a tendency to underestimate the amount of food they eat
In one study, obese people reported consuming about 1,200 calories per day. However, a detailed analysis of their intake over a 14-day period showed that they were actually consuming nearly twice that amount, on average
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.
In addition, research suggests that the act of recording your food intake alone may enhance your weight loss efforts