Three Questions to Break a Weight Loss Plateau

March 22, 2019
Nutrition

Few things are as frustrating as a weight loss plateau. If youโ€™re unsure why weight isnโ€™t moving, it can help to consider the following three questions:

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๐€๐ซ๐ž ๐˜๐จ๐ฎ ๐Š๐ž๐ž๐ฉ๐ข๐ง๐  ๐€ ๐…๐จ๐จ๐ ๐ƒ๐ข๐š๐ซ๐ฒ?  You probably remember what you ate for breakfast yesterday, but what about lunch 3 days ago?  Well, that might be a little harder to recall.  We often think we have a good handle on what weโ€™re eating, but itโ€™s hard to be sure unless weโ€™re keeping some kind of record. Perhaps itโ€™s not surprising then that research suggests those who keep food logs are significantly more likely to reach and maintain their weight and health related goals.

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๐€๐ซ๐ž ๐˜๐จ๐ฎ ๐„๐ฌ๐ญ๐ข๐ฆ๐š๐ญ๐ข๐ง๐  ๐๐จ๐ซ๐ญ๐ข๐จ๐ง๐ฌ? If you think youโ€™re good at eyeballing portions, think again!  Studies show that we consistently underestimate portion by at least 20% and itโ€™s a phenomenon that affects almost everyone. Is that piece of meat four ounces or five? Is the dollop of cream in your coffee one tablespoon or three? These portions are visually very similar yet those small differences can add up to several hundred calories over the course of a day.

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๐€๐ซ๐ž ๐˜๐จ๐ฎ ๐Š๐ž๐ž๐ฉ๐ข๐ง๐  ๐“๐ซ๐š๐œ๐ค ๐จ๐Ÿ ๐ญ๐ก๐ž ๐„๐ฑ๐ญ๐ซ๐š๐ฌ? The mayo on your sandwich, the two-bite brownie at work, the specialty coffee in afternoonโ€ฆ While each item individually may seem like a rather insignificant source of calories, they still count. Consider that using one tablespoon of olive oil when cooking will add 120 calories to a meal, and itโ€™s easy to see how these little extras can contribute more than we think.  If we donโ€™t track them, weโ€™re likely to wind up with an inaccurate picture of our overall intake.

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