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:
- 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.
- If you haven’t already started tracking calories, start using an app like MyPlate Calorie Tracker for iPhone or Android.
- 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.
- 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.
- 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.
- 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.
- 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!
