The first thing to recognize is that weight loss is not linear. Some people lose a bit of weight quickly, then plateau for a bit right before they lose again. Other people zigzag, meaning their weight goes up and down with the general trend going down. Look at your weight history with your dietitian or health educator to learn what patterns you can find together.
The “old school” thought is that weight loss is simply calories in minus calories out. Now we know that weight loss is a lot more complicated than that! If you feel stuck, here are a few things that you can do to get back on track:
- Go back to the basics. Are you getting enough water, managing your stress, getting enough sleep, eating every 3 to 4 hours, and eating balanced meals? If you have a Customized Nutrition Plan, are you following your plan 80% of the time? If you have been eyeballing your food, have your estimates been accurate?
- Are you eating enough food? You may be slipping back into old habits of not eating often and enough throughout the day.
- Are you getting comfortable with your exercise routine? If so, maybe you need to change things up to challenge your body in new ways. Be aware that moving more often means eating more!
You can also cut to the chase by utilizing TNT’s specialty tests like the metabolic test. Your metabolism changes as you lose weight. It may decrease due to fat mass loss, or it may increase due to addition of metabolically active lean muscle tissue. Getting a follow-up metabolic test can help you figure out if you really do need to adjust your current calorie goal. We usually recommend getting a met test every 6 months. Your dietitian or health educator may recommend alternative testing depending on your unique symptom presentation such as hormone or micronutrient testing.
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