How to Break a Weight Loss Plateau

A "plateau" is technically defined as no weight change for 3 weeks or more. If it has been 4 days, relax. But if it has been a month, here is how to shake things up.

1. Cut the Dairy and Nuts

Dairy and nuts are the most common stalling foods. They are easy to overeat and can cause inflammation in some people. Try cutting them out completely for 2 weeks. Stick to meat, eggs, and veggies.

2. Try Intermittent Fasting (IF)

Shrink your "eating window." If you usually eat from 8 am to 8 pm, try eating only between 12 pm and 8 pm (skipping breakfast). This lowers insulin levels for longer periods, encouraging fat burning.

3. Monitor Your Alcohol

Alcohol pauses fat burning. Your liver has to process the alcohol before it can go back to burning fat. If you are drinking a glass of wine every night, stop for a while.

4. Change Your Exercise

If you only do cardio, start lifting weights. Building muscle increases your daily calorie burn.