You’ve worked hard and made excellent progress on your weight loss journey with phentermine, continuously seeing the numbers on the scale drop each week, but then suddenly the scales won’t budge – Despite you continuing to eat healthily and exercising regularly. Yes, you’ve hit a weight loss plateau. As phentermine suppresses your appetite and gives you the extra energy to work out, you lose weight but your Basal Metabolic Rate (BMR) will also go down as you lose body mass, meaning you burn less calories than when you were heavier doing the same things.
While such plateaus can be discouraging, it is important to remember that it’s possible to push past them and get back to seeing regular losses. Here, we have ten ways to help you overcome a plateau and get back on track with your weight loss journey.
1. Up The Intensity
If you’ve stuck to your exercise routine, it’s very likely that your fitness level has improved. This is great, but it also means that your body doesn’t have to work as hard, or burn as many calories, to complete the same amount of work. The best way to up the burn is to increase the intensity of your workouts.
Add high intensity interval training to your weekly schedule, such as adding bursts of higher speed running, sustain this higher intensity for a few minutes then return back until you feel ready to go for it again. Alternatively, you could try working out with a friend with a higher fitness level than you in order to push yourself to work a little harder, or try some exercise classes with an energetic instructor who will motivate you to do more.
2. Keep Track of Everything
It is very important to keep track of everything that passes your lips, as your calorie limit can soon be reached if you’re not watching what you put into your body. You may have started off well, but it is best to have a food journal with you at all times so you can keep a record of everything there and then. Also make sure you continue weighing your portions; you may think after a few months that you know what 3oz of chicken looks like but your guesses could be off a little each day, until you’re eating much bigger portions than you realized.
3. Reassess Your Calories
If you’ve successfully lost weight with phentermine so far, and your body is lighter than when you started, it needs fewer calories to complete normal activities. Go back and re-evaluate the number of calories you need in order to lose weight by using an online calculator, but no matter what, NEVER go below 1200 calories per day; this is both unhealthy and will have the opposite effect as your body will begin to conserve fat rather than burn it.
4. Stay Hydrated
Drinking water is essential to a successful weight loss journey, as it keeps you hydrated and helps phentermine suppress your appetite. Researchers in Germany have also found that participants who drank just a few extra glasses of water per day boosted their metabolism, which will help you burn more calories and end a weight loss plateau.
5. Build Muscle
It is typical for dieters to lose muscle when they lose weight, but this makes your metabolism slow down, as muscle keeps your body burning calories even when resting. One way to avoid losing muscle is to incorporate weight training into at least two of your weekly workouts. This doesn’t mean you’ll end up looking like a body builder; simple bodyweight exercises like push-ups and lunges will help you maintain a healthy body composition and keep your metabolism running smoothly.
6. Treat Yourself
Many people struggle to keep to a diet that severely restricts calories for long, which is why a ‘cheat meal’ once a week where you can eat what you want can be a good tactic to keep you motivated. However, studies have also shown that a cheat meal can actually increase your metabolism and jump-start weight loss. This may because it keeps your body guessing plus also ensures that you get certain fat-soluble vitamins which you may not have consumed throughout the week. But, be careful not to turn a cheat meal into a cheat day!
7. Keep Active during the Day
You may spend an hour a day at the gym, but do you spend the rest of the day sitting at your desk or laying on the couch? Your daily non-exercise activity is a big factor in the number of calories you burn every day. Use the extra energy you get from phentermine to add movements to your daily tasks, such as walking instead of taking the car, climbing the stairs instead of taking the elevator, and walking round the room when you’re on the phone. Another great tip, is to get a pedometer and having a daily step goal. Each 2,000 steps burns roughly 100 more calories, so aim for 10,000 steps each day for weight loss.
8. Balanced Diet, Balanced Life
While focusing on diet and exercise are important, you should also make sure you get enough sleep and avoid stress. Stress causes cortisol levels to spike, and high levels of cortisol make your body break down lean muscle and hold onto fat stores, meaning that the stress caused by dieting can have an adverse effect on weight loss, even with calorie restriction. Sleep alleviates the effects of stress, as does getting your GDAs of vitamins C and D, so make sure you are eating a balanced diet and getting enough sleep. This will help massively in seeing your weight loss take off again.
9. Change Your Routine
Surprising your body with a change in diet, workout, or both can move you out of a weight loss rut. If you have the same foods at the same times of day, try switching up your routine a little with a bigger breakfast and a smaller lunch, several mini-meals throughout the day, or just incorporate some different foods into your diet. You could also alternate calorie-cutting days, where you stick to a lower limit than usual, with less-restrictive maintenance days, where you allow yourself 200 more calories. The same goes for your exercise routine; if you do the same exercises over and over again your body knows what to expect, which is called ‘specificity of training’, so change your routine so that it’s not a routine by trying a new type of exercise for a while.
10. Add a Supplement
It can also be possible that you need help n breaking out of your weight loss plateau. Phen Caps, a product recently added to Phentermine.com, is a phentermine alternative which can be taken with phentermine for an extra boost, on its own, or after you finish your phentermine prescription. It helps to suppress appetite, cravings and increase energy, ultimately helping you get back on the track to achieve your goals.
When your losses begin to stall it can be very disheartening, but with these ideas for how to kick-start your weight loss journey again, you should be over that plateau in no time.
We would love to hear from you if you have tried any of these tips or if you have any advice on how you’ve overcome a weight loss plateau, so please comment below!