Anyone who has successfully lost weight will have noticed that weight loss slows down over time.

While a reduced-calorie diet can initially result in significant weight loss of 1-2 kg per week, over time it drops to just half a pound or less per week, which is incredibly demotivating. The important thing to know is that a slowdown in weight loss over time and even a weight loss plateau are a normal part of the weight loss process.

CONNECTED: The most common reasons why you won’t lose weight despite eating well

The only thing that happens here is that the body has adjusted to your calorie restriction and / or your training program again and has reached a stable state. This can happen at different times for different people, but mostly after several pounds of weight have been lost. A weight loss plateau is also not defined by a few days with no change on the scales, but at least a few weeks without a significant change in weight. So, if you feel like you are on a plateau, here are some ways you can get your weight loss back on track.

Assess your caloric intake

It may seem counterintuitive, but sometimes after a significant initial weight loss of 5kg or more, we actually need more calories to provide enough fuel for a fitter, healthier muscle to burn body fat efficiently. This means that having a rough idea of ​​your total caloric intake will help you figure out whether you are possibly eating too little (or even too much).

CONTINUE READING: Simple detox soup recipe for the reset your body needs in lockdown

As a rough guide, eating less than 1200 calories a day is likely to be inadequate for most people, and as such, you may need to increase your calories by 200-300 each day to kick start weight loss. On the flip side, if you are consuming more than 1500-1600 calories a day, you may need to cut back a bit for a week or two to get things moving.

Be honest about your movement

If you’re not a natural mover and are approaching your weight loss path by ticking the box with a minimum number of steps per day, this could be the problem. While getting some exercise every day is a good thing – a walk or a gym session or an exercise class – ultimately, you may need to get your heart rate up with some cardio to help your muscles burn calories more effectively.

Change the way you move. (Getty Images / iStockphoto)

This means that if you are basically moving enough to take 10,000 steps and then sitting for the rest of the day, continuing your weight loss may require you to step up the effort and move as much as possible.

Eat the right amount of carbohydrate carb

What many people don’t realize is that there is a gray area when it comes to burning fat – here when your carbohydrate intake is low, but not low enough to achieve ketosis, but too low to energize your body give that he needs to be able to plateau your weight loss. Or in some cases, if you limit your calories but your carbohydrate percentage is too high in calories, your weight loss may slow down again.

(Getty Images / iStockphoto)

The easiest way to check the amount of carbohydrates you have consumed is with a calorie monitoring program such as program MyFitnessPal or by seeking the help of a qualified nutritionist.

In general, 100-160 grams of carbohydrate will aid weight loss in the average woman who does an hour or less of physical activity a day.

Change your meal times

Ultimately, change is key to controlling a weight loss plateau, and sometimes changing meal times is enough to give your metabolism the boost it needs. There are no hard and fast rules here.

If you usually have breakfast at 7am, try an hour or two later. Or, if you have dinner at 8 p.m. on a regular basis, try moving it earlier and allowing for a longer overnight fast. Or if you eat more on the weekend, try reducing your intake a few days a week. The body likes to be stable. So the more changes you make to your regular habits, the better it is for your metabolism.

Give yourself a break

Again, this seems the opposite of what you’d expect, but sometimes the body needs a break from constant calorie restriction after a relatively strict diet.

If you’ve been on a strict diet every day and have been doing it for a while, or if you exercise religiously every day, a meal or two a week or a day of no exercise might be what your body needs to recover and maintain regroup. If you are constantly hungry, crave sweet foods, or feel particularly tired and drained, a meal break and a day or two of exercise can help your body. Remember, however, that this is a meal or a day off, not a whole day or a whole week!

author Susie Burrell is a leading Australian nutritionist and nutritionist, founder of Shape me, Co-host of The nutrition couch Podcast and prominent media spokesman with regular appearances in print and television media on all areas of nutrition, weight loss and nutrition.

7 after dinner snacks and their match with less than 100 calories