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5 Weight Loss Plateau Breakers… And What's Causing Them
Dr. Livingood
If you’re stuck in your weight loss journey and need to break through that plateau, here are my top five weight loss plateau breakers, including the #1 thing holding you back!
These strategies have consistently worked for thousands of patients I’ve treated in my clinic, and I’m excited to share them with you today. If you’re struggling to get to the next level, these five simple and effective methods can help you bust through that barrier.
1. Steak Day
One of the most popular and effective strategies to break through a weight loss plateau is having a “steak day.” This method is surprisingly simple yet powerful.
On a steak day, you fast throughout the day, allowing only a couple of apples if you need something to eat.
Then for dinner have a large, clean-sourced steak with a tomato on the side for dinner. The high protein intake from the steak helps draw fluid out of your body and can kick-start your weight loss again.
Many of my patients have reported that their weight drops significantly the next day after a steak dinner. It’s not foolproof, but it works regularly enough to be a go-to strategy.
Ensure the steak is from a natural, organic source to avoid any unwanted toxins. This approach not only provides a delicious meal but also helps you break through that stubborn plateau.
2. Increase Water Intake
Hydration is a key factor in weight loss, and increasing your water intake can be a game-changer. Research shows that drinking just a liter of water daily can lead to four and a half pounds more weight loss over time.
However, I recommend going a step further by drinking half of your body weight in ounces of water each day. For instance, if you weigh 200 pounds, aim to drink 100 ounces of water. If you weigh 150 pounds, drink 75 ounces.
This increase in water intake helps flush out toxins from your body, keeps you hydrated, and maintains your energy levels.
Staying well-hydrated supports your body’s natural detoxification processes and helps you stay on track with your weight loss goals. So keep your water bottle on you!
3. Opt for Cleaner Proteins
A common mistake in many diets is the reliance on lower-quality proteins, which can contribute to weight loss plateaus. This is particularly true for many fast food options. The meats used in these meals often contain unhealthy fats and preservatives that cause inflammation and make it harder for your body to shed excess weight.
Instead, focus on consuming clean, organic sources of protein such as chicken and fish. These healthier options have better fat ratios and less inflammation-promoting properties.
By cutting out low-quality meats and choosing cleaner alternatives, you can reduce fluid retention and support your weight loss journey. Making this switch can significantly impact your progress, helping you overcome the plateau and move closer to your goals.
4. Get More Sleep
Sleep is a crucial yet often overlooked component of weight loss. Research shows that getting enough rest can enhance your weight loss efforts by reducing stress and cortisol levels.
Cortisol, a hormone produced by your adrenal glands, can cause midsection weight gain when its levels are elevated due to stress.
If you’re struggling to lose weight, it might be because your body is under too much stress and producing too much cortisol. To combat this, prioritize getting more sleep.
Aim to go to bed an hour or two earlier each night and consider taking a 15–20 minute nap during the day. Giving your adrenals a break can help lower cortisol levels, breaking the cycle of stress and weight gain.
More rest means a more balanced hormonal environment, which supports your weight loss efforts and overall health.
5. Apple Day
Another simple yet effective strategy is having an “apple day.”
On this day, you eat only apples — green or red, though green is preferred for its lower sugar content.
Apples are packed with potassium, minerals, and fiber, which help flush out your digestive system and draw fluids out of your body.
Eating only apples for a day might seem monotonous, but it’s a convenient and effective way to reset your system. Opt for organic apples to avoid pesticides and other chemicals.
The fiber in apples not only aids digestion but also helps you feel full and satisfied throughout the day. An apple day can be a refreshing change and a great way to break through a weight loss plateau.
It’s a simple, natural method to support your body’s detoxification processes and get back on track with your weight loss goals.
Conclusion
These five weight loss plateau breakers — steak day, increasing water intake, opting for cleaner proteins, getting more sleep, and having an apple day — are simple yet powerful strategies to help you overcome your weight loss hurdles.
Choose one that resonates with you and give it a try. Remember, the journey to health doesn’t have to be complicated. By implementing these straightforward methods, you can break through your plateau and continue progressing towards your weight loss goals.
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