You know what they say, losing weight is a journey and it takes time to reach our goal weight. Which, as frustrating as that may be at times, is the truth. Even more frustratingly, is that part of this journey of weight loss is a time where, despite all that you’re doing, you stop losing weight.

This is known as the weight loss plateau, and affects so many of us who are trying to lose weight. Weight loss isn’t something that happens in a straight line, there will be peaks and troughs along the way. So if you’re struggling, but a while ago, things were heading in a good direction, here’s how you can get yourself out of the weight loss plateau and back on track. 

1. Change up your exercise – sometimes, doing the same kind of exercise on a regular basis can become a bit tiresome. We can become bored and uninspired and we may end up putting in less effort or giving up a few days a week. At OYG, we’re not just about our beginner, intermediate and advanced 12 week programmes – we have a whole host of other exciting challenges. Why not try our 30 Day Reset Challenge? Or our Flexibility Challenge? 
2. Look at your protein intake – protein helps to energise our muscles and fuel our workouts. If we’re exercising when we’re hungry, afterwards, we might be more tempted to eat the foods we might not choose if we were fuelling ourselves right. Try our Pork and Mustard Butter Beans or our Mexican Spiced Vegetable Quinoa for a protein fuelled dinner tonight. 
3. Never underestimate the importance of rest days – we build more lean muscle mass and therefore lose fat mass when our muscles are repairing. They hurt because when we train, we’re causing minute little tears in them, which are then repaired with more layers of muscle. So make sure you’re factoring in a rest day to allow your workouts to be as beneficial as possible. 
4. Check your stress levels – stress and the resulting lack of sleep cause a rise in the levels of the stress hormone cortisol. High levels of cortisol can cause us to feel hungrier and is linked with an increase in fat around our middle. If you’re experiencing a lot of stress, it can be hard to switch off. A gentle yoga session can help you to relax, and regular mindfulness practice can help you feel more connected to the present and more able to focus on tasks without feeling overwhelmed. Both can help to lower cortisol levels. 
5. Make a mental note of ‘empty calories’ – fizzy drinks, alcohol, snacking on the kids’ leftovers and even adding a large dollop of mayonnaise to our plates all add to our calorie intake, and we might not even realise. Keeping a food diary, where you log everything that you consume, including drinks, for a week or two could help you see where you might be consuming extra calories that you hadn’t considered.

Most importantly, know that you are on a journey, and each day is different. Be patient, be kind to yourself and celebrate each healthy choice you make. You’ve totally got this!