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Strength train to build muscle.
As you lose weight, some of it will invariably come from muscle. This can slow down your metabolism and hinder further weight loss. To interrupt this cycle, practice strength training exercises to preserve and build muscle, increase your metabolism, and break through a weight loss plateau.
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Stick to the basics.
Avoid fad diets and focus on making sustainable changes to your diet and exercise routine. Adopting a balanced and healthy approach to weight loss is more effective in the long run than making drastic but unsustainable changes.
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Choose whole grains and fiber.
Whole grains are rich in fiber, which can help control blood sugar and promote weight loss. Incorporate whole wheat breads, brown rice, and other whole-grain options into your diet.
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Be smart about meats.
Opt for lean cuts of meat like chicken and pork, and trim off any visible fat. Add fish to your diet for its heart-healthy omega-3 fatty acids.
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Limit salt intake.
Too much salt can contribute to high blood pressure and hinder weight loss. Check labels for sodium content and limit your intake to no more than a teaspoon per day.
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Watch your caffeine and alcohol intake.
Caffeine can trigger symptoms for those with heart conditions, and excess alcohol can raise blood pressure and cause irregular heartbeats. Consume both in moderation.
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Watch your portions.
Portion sizes can impact weight loss. Refer to recommended serving sizes and remain mindful of those at meal time. When eating out, split a meal with a friend or save half in a to-go box.
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Consider other factors.
Certain medical conditions, medications, and life events like pregnancy and menopause can affect weight loss. Consult with your doctor to rule out any underlying conditions that may be causing or exacerbating a plateau.
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Understand set point theory.
Some research suggests that each body has a natural weight that it tries to maintain. If you find yourself stuck at the same weight, it’s possible you have reached your body's comfort zone. Further weight loss may require considerably more effort and further changes in diet and exercise. Consult with your doctor before making any significant changes to your diet.
