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Starting a calorie deficit to lose weight can be a challenging endeavor. You might be eating healthy meals, exercising regularly and still see no results. It can be extremely frustrating, but it’s essential to remember that weight loss is a journey, and it takes time and patience. Sometimes, we might need to dig deeper and find what is causing the weight loss plateau. One reason you might not be losing weight even if you’re in a caloric deficit is hidden calories. Hidden calories are excess calories that sneak into your diet unnoticed, and they can add up quickly. There are several ways hidden calories can find their way into your meals. For instance, it can be from sugary drinks, salad dressings, cooking oils, or even snacks. It’s essential to keep a close eye on all ingredients used in your meals and snacks. Pay attention to the labels when grocery shopping and read between the lines when eating out. Opt for clear beverages, such as water or tea, instead of sugary drinks, and try to prepare your meals at home whenever possible. The next step to overcome the weight loss plateau is to ensure that you’re consuming balanced meals. A balanced diet should include protein, complex carbohydrates, healthy fats, fiber, and vitamins. Each nutrient plays a critical role in the body and can help keep you full for longer and maintain healthy blood sugar levels. The protein-rich food not only helps build muscle, but it also is the most satiating of the macronutrients. Additionally, complex carbs, such as whole grains, fruits, and vegetables, provide the body with a steady source of energy. Meanwhile, healthy fats, such as avocado and nuts, can help keep you feeling full for longer, reducing the chances of overeating. However, it’s essential to remember that not all calories are made equal. Eating a balanced meal with hidden calories still leads to weight gain even if they are within your caloric budget. Therefore, when filling your plate, it’s best to opt for whole and minimally processed foods. All in all, overcoming the weight loss plateau can be challenging, but it’s essential to remain consistent, patient, and keep a record of your daily calorie intake. When making any significant lifestyle changes, it’s always wise to consult with professionals such as a registered dietitian to ensure that you’re on the right track.
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