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7 Diet Tips on Breaking the Weight Loss Plateau

Whether you have been losing weight for a few months or a few years, if your weight loss has recently stalled there are some things you can try to get things moving again.  Here are a few tips on how to break the plateau and start achieving results again:

  1. Increase protein intake.  Try to aim for 75 gram of protein for women and 150 gram of protein for men.  Lean protein shakes are OK to supplement your intake.
  2. If you haven’t already started tracking calories, start using an app like MyPlate Calorie Tracker for iPhone or Android.
  3. Get more sleep.  Most people need at least 7 hours of sleep a night, and more so if you exercise. Lack of sleep throws off hormones like cortisol which make it harder to shed stubborn fat.
  4. Start a weight training program.  By increasing the calories you burn all day a weight lifting program may very well help you start losing again.  If you are inexperienced, you can start by doing body-weight exercises and working your way up.
  5. Drink more water.  We recommend a gallon of water (128 oz) daily for most patients.  This is important both if you take our appetite suppressant medication.  You are allowed to have unsweetened tea or sugar-free water flavor packets, such as Crystal Lite, or another low-calorie flavored option.
  6. Consider adding on the B-12 and Fat Burner (Lipotropic) injections and check-in weekly for some feedback.  If you are low in Vitamin B or certain amino acids, it can cause you to stall on your progress.  Also, by visiting for weekly weigh-ins, we can provide some suggestions on how you can continue to lose.
  7. Lastly, try to have a nice meal.  Some people find that by going high calories for a day, especially after 6-8 weeks of intense calorie deficit, they will start losing again.  A reason for your plateau may very well be that your body just needs a “refeed”.

Hopefully, these 7 tips can offer some help.  Let us know what works for you!

5 thoughts on “7 Diet Tips on Breaking the Weight Loss Plateau

  1. I went to the clinic in Weirton. I never met with a doctor. I did three shots for the month, three supplements. I ate 1,200 calories a day that I logged in. Also, I exercised 3 to 5 days a week. I lost only 3 lbs/ 1 and half inch. I believe that the program is a scam. When I checked in weekly and was disappointed they would suggest an 800 calorie diet. Anyone will lose weight consuming 800 calories, therefore I believe that the shots and supplements are a scam. Save your money. This was a rip off.

  2. We are sorry that you didn’t get the results you wanted. Unfortunately, not everyone will lose weight at the same rate with the same efforts and we try our best to accomodate each person’s specific needs. We hope that you find what works best for you.

  3. I finished my hcg shots yesterday and have lost 32 pounds and 3 inches. i’m terrified now I will gain it back and then some.

    1. That’s great that you’ve done so well. When will you be able to stop by next time? Tracking calories and staying on a consistent, healthy diet will keep the weight off. You can consider using the B-12 and Fat Burner injections to help you maintain or lose a bit more.

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