When the scale isn’t moving, try these strategies to get your weight loss back on track.
While it may be frustrating, it is not uncommon to reach a weight-loss plateau on Phase 2 of the South Beach Diet, especially as you get closer to your target weight. Don’t let it discourage you. The following tips will help.
Try eating different foods
Sometimes people get into a food rut, eating the same things day in and day out. This may lead to overeating as a result of feeling bored. An easy fix? Add more variety to your diet by including some new foods and seasonings when you plan your meals and snacks (have you tried our Peanut Butter Chocolate Chip Meal Bars or our new Phase 2-friendly sweet and salty Toffee Nut snack bar?). And don’t be afraid to try some new recipes as well. This may be just what you need to start losing those pounds again.
Get adequate exercise
Enjoy a fitness program based on interval training, during which you alternate short bursts of high-intensity effort with slower recovery periods to catch your breath and allow your muscles to recharge. When you do intervals, you end up burning more calories and fat in less time than you would if you were working out at a steady pace. You’ll develop more lean muscle mass too, which helps to further boost metabolism and that in turn will help you get off that weight-loss plateau.
Write what you bite
In general, the South Beach Diet does not require you to count calories, carbs, fat grams, or anything else. But, without even realizing it, you may be eating too much of certain foods that are known to stall weight loss. A good rule of thumb: Keep tabs on everything you eat in a journal, so you are aware of what you’re consuming each day. We recommend taking a close look at the amount of nuts and reduced-fat cheese you’re snacking on and cutting back on these items if you find you’re eating too much.
Return to Phase 1
If you have plateaued for several weeks, it’s fine to return to a modified Phase 1 diet for a few days, eliminating any sugary and starchy refined carbs that may have inadvertently crept back into your diet. Once you see the scale moving downward again, you can continue with Phase 2.
Consider your health, not just the scale
Finally, it’s possible that your weight loss has stalled because you’ve already reached your healthiest weight — even if it’s not your desired weight. If your cholesterol and blood-sugar levels have normalized, your desire to continue to lose more weight may be a matter of cosmetics. In this case, rather than focusing on the number on your scale, focus on how much better you feel and how much healthier you are.