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Speed Up Weight Loss With These Tips

By Rachel Carver

Losing weight is not a fast process. Decreasing your scale number 1-2 pounds per week will make the weight more likely to stay away in the long run.

It can be frustrating though if you feel like you are trying everything and not seeing results. However, there are strategies you can incorporate to overcome a weight-loss plateau. Listen to your body, challenge yourself with exercise, and get enough sleep.

Here are some additional strategies to try if your scale number won't budge.

Start a Food Diary

Research shows that you can keep track of what you eat for less than 15 minutes per day. Logging what you eat and drink can help you lose weight.

Find an app you like or use a notebook. Sipping on sugary drinks and mindless snacking can make losing weight harder. However, keeping an accurate food journal can give you a visual of everything you consume and help you set goals to achieve success.

Don't Restrict Too Much

Feeling moody or tired could be your body's way of telling you it needs more nutrition. Not consuming enough calories causes your body to go into starvation mode. This slows down your metabolism and stalls your weight-loss efforts.

Before you begin any diet or try to take out certain foods, you need to first find out how many calories your body needs to sustain itself. You can consult with a dietitian or find an app that will calculate this for you based on certain factors.


Consuming fluids can prevent you from mistaking thirst for hunger. Logging liquid calories found in juice, soda, and alcohol will also show you just how many calories you take in without thinking.

Water is important for overall health and weight loss. Invest in a water bottle you like and keep it filled. You can also add seltzers with no calories to mix things up.

Don't Skip Breakfast

To cut calories, your first thought might be to skip breakfast. You also might reduce this meal by eating a single piece of toast or muffin.

The problem with this approach is that you are missing a key macronutrient -- protein. Protein keeps you full longer and reduces your chances of overeating later. Try to consume at least 20 grams of protein at breakfast. Eggs, cottage cheese, and yogurt are all great breakfast items.

Watch Your Portions

Many foods are good for you. However, you still need to be mindful of portion sizes when consuming foods such as oil, avocados, and hummus.

Measure your food with cups and spoons so you can control how much you eat. This will prevent you from overeating and getting sneaky calories that do not decrease your scale number.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in St. Louis, Mo.

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