How to Overcome Weight Loss Plateaus: Tips and Strategies

2024-01-09

Kevin Hales

You’ve been diligently working on your weight loss journey for a while now. You’ve cut down on unhealthy foods and started exercising regularly, and you were seeing great results. However, as time goes on, you notice that the scale has stopped moving. You’ve hit a weight loss plateau, and it’s frustrating. This article will provide a comprehensive guide on how to overcome weight loss plateaus with effective strategies that can reignite your progress.

How to Overcome Weight Loss Plateaus: Tips and Strategies

  1. Changing Up Your Workout Routine

One reason for hitting a weight loss plateau is doing the same workouts over and over again. Your body becomes efficient at performing those exercises, leading to fewer calories burned. To overcome this, consider changing up your workout routine. Try different types of exercises, such as cycling, swimming, or dancing, to challenge your muscles in new ways. Incorporating a variety of workouts prevents boredom and keeps your body guessing and burning more calories.

Trail running to avoid exercise plateau
Mixing up the exercise types you do can help with avoiding plateaus

 

  1. Increasing the Intensity of Exercises

If you’ve been sticking to the same exercise routine, it might be time to kick up the intensity. Increasing the intensity of your workouts can help break through a weight loss plateau by revving up your metabolism and burning more calories during and after your workout.

Consider adding high-intensity interval training (HIIT) to your routine. HIIT workouts involve short bursts of intense exercise followed by brief rest periods. They are proven to be highly effective at burning calories and improving cardiovascular fitness, making them excellent for breaking through plateaus. To implement HIIT, choose a cardio exercise like running, cycling, or jumping jacks. Perform the exercise at maximum effort for 20-30 seconds, followed by a 10-15-second rest. Repeat this cycle for 10-15 minutes.

  1. Adding Strength Training to Your Routine

Strength training is a game-changer when it comes to weight loss. While cardio exercises burn calories during the activity, strength training helps you build lean muscle mass. Muscle burns more calories at rest than fat, which means that the more muscle you have, the more calories your body burns even when you’re not working out. Incorporate strength training exercises into your routine at least two to three times a week. You can use free weights, resistance bands, or bodyweight exercises like push-ups and squats.

  1. Tracking Your Calorie Intake

Sometimes, weight loss plateaus occur because you’re unknowingly consuming more calories than you think. To address this issue, start tracking your calorie intake. Use a food journal or a smartphone app to record everything you eat and drink. By monitoring your calorie intake, you can identify areas where you may be overindulging and make necessary adjustments. Reducing your daily calorie intake slightly can help you get back on track with your weight loss goals.

woman making a meal while on semaglutide
Meal prepping can help with eating the right food to improve weight loss.

 

  1. Reducing Portion Sizes

Even if you’re eating healthy foods, eating too much of them can still stall your weight loss progress. Portion control is crucial for successful weight loss. Consider using smaller plates and measuring your portions to ensure you’re not overeating. It’s easy to underestimate portion sizes, so being mindful of how much you consume can make a significant difference. Additionally, chewing your food slowly and savoring each bite can help you feel satisfied with smaller portions.

  1. Trying Intermittent Fasting

Intermittent fasting has gained popularity as a weight loss strategy, and for good reason. It involves cycling between periods of eating and fasting, which can regulate your metabolism and break through plateaus. One common method is the 16/8 fast, where you fast for 16 hours and eat within an 8-hour window. During the fasting period, your body switches to burning stored fat for energy, aiding in weight loss. Consult with a healthcare professional before starting any fasting regimen, especially if you have underlying health conditions.

  1. Adjusting Macronutrient Ratios

Sometimes, tweaking the balance of macronutrients in your diet can help you overcome a weight loss plateau. Experiment with adjusting your carbohydrate, protein, and fat intake to find the ratio that works best for you. For example, increasing your protein intake can help you feel fuller for longer, reducing overall calorie consumption. Reducing carbs, especially refined sugars and processed foods, can also be effective in breaking through plateaus. Experiment with different ratios and monitor how your body responds.

Fiber rich foods to help with weight loss
Eating fiber rich foods can help with weight loss.

 

  1. Eating More Fiber-Rich Foods

Fiber-rich foods are not only good for your digestive health but can also aid in weight loss. Foods like fruits, vegetables, whole grains, and legumes are high in fiber and can help you feel fuller for longer periods, reducing the temptation to overeat. Incorporate more fiber-rich foods into your diet to increase satiety and promote a sense of fullness. This can be an effective strategy for overcoming a weight loss plateau by controlling your calorie intake.

  1. Drinking More Water

Dehydration can sometimes be mistaken for hunger, leading to unnecessary snacking and overeating. Staying well-hydrated is essential for overall health and can help you break through a weight loss plateau. Make it a habit to drink plenty of water throughout the day. Not only will it control your appetite, but it will also support your metabolism and aid in fat-burning.

  1. Managing Stress Levels

High-stress levels can contribute to weight gain and make it challenging to break through plateaus. When you’re stressed, your body produces cortisol, a hormone that can lead to increased fat storage, particularly around the abdominal area. Practice stress-reduction techniques such as meditation, yoga, deep breathing exercises, or hobbies that help you relax. Managing stress effectively can be a crucial component of weight loss.

  1. Getting Enough Sleep

Sleep is often overlooked in weight loss, but it plays a vital role in regulating hormones that control hunger and appetite. Lack of sleep can lead to increased cravings for unhealthy foods and hinder your ability to make good dietary choices. Ensure you’re getting 7-9 hours of quality sleep each night. Establishing a regular sleep schedule and creating a comfortable sleep environment can contribute to better sleep and help you overcome plateaus.

  1. Reassessing Your Goals To Break Through Weight Loss Plateaus

Sometimes, hitting a weight loss plateau may be a sign that you’ve reached a healthy and sustainable weight for your body. It’s essential to reassess your goals periodically and consider whether your current weight is suitable for you. If you’ve lost a significant amount of weight already, it might be time to shift your focus from losing more pounds to maintaining your current weight while continuing to improve your overall health and fitness.

  1. Seeking Support from a Weight Loss Group

Weight loss journeys can be challenging to navigate alone. Joining a weight loss group or finding a support system can provide you with motivation, accountability, and valuable advice from others who have faced similar challenges. Whether it’s a local support group, an online community, or working with a registered dietitian or personal trainer, seeking support can help you stay committed to your goals and overcome plateaus. You can also join our ShedRx weight loss community on Instagram or TikTok for daily motivation!

woman measuring weight loss on body while on semaglutide
Keeping yourself accountable with a community can help with your weight loss journey.

 

  1. Using Weight Loss Medications like Semaglutide from ShedRx

For some individuals who have struggled with being overweight and have not had success with other weight loss methods, prescription medications like Semaglutide can help. Semaglutide is a medication that works by regulating blood sugar levels and suppressing appetite. It works on the appetite centers of your brain to make you less hungry, and it delays gastric emptying, thus ensuring you feel fuller for longer after each meal. This allows you to stick to low-calorie diets for extended periods without persistent cravings, allowing you to lose weight.

Semaglutide weight loss is an effective way to achieve and maintain your weight loss goals. If you’ve hit a plateau with your weight loss goals, consult ShedRx to explore your weight loss medication options. We offer Semaglutide injections and lozenges, and we also offer other weight loss medications like Tirzepatide. These weight loss medications address the root cause of weight gain, helping you see consistent, sustainable results.

Shed burn supplement
Supplements like Shed Burn can help with weight loss

 

 

  1. Enhancing the Results With Supplements

While supplements are not a magic solution for weight loss, they can complement your efforts and potentially help you break through plateaus. Some supplements have shown promising effects on metabolism and appetite control. They can boost your overall wellness and willingness to engage in exercise, thus helping you lose more weight in the long run and maintain a healthy lifestyle. ShedRx offers a bunch of supplements to complement your weight loss medications and lifestyle changes, including multivitamins, vitamin D, calcium, omega-3 fatty acids, and more.

Hitting a weight loss plateau is a common part of the weight loss journey, but it doesn’t have to be the end of your progress. By implementing these strategies, you can break through plateaus, continue your weight loss, and achieve your fitness goals. Remember that consistency and patience are key, and it’s essential to consult our healthcare provider before making significant changes to your diet or exercise routine, especially if you’re considering weight loss medications like Semaglutide. With determination, you can reach (and keep) your ideal weight!

Semaglutide helps to curb appetite and gain control over cravings to aid weight loss.

Kevin Hales

Related Topics

You’ve embarked on a journey to shed those extra pounds. You diligently step on the scale every week, eagerly anticipating a drop in numbers, but what if we told you that there’s more to success than what the scale reflects? Non-scale victories (NSVs) encompass a broad spectrum of achievements that aren’t directly tied to the number on the scale. From fitting into old jeans to feeling more energetic throughout the day, these victories celebrate the tangible and intangible changes that occur as you adopt a healthier lifestyle.

The Importance of Non-Scale Victories:

1. Motivation Beyond the Numbers:

Non-scale victories serve as powerful motivators throughout your weight-loss journey, especially during plateaus or times when the scale refuses to budge. While the number on the scale may fluctuate, NSVs provide tangible evidence of progress, reinforcing your commitment and determination to reach your goals.

2. Building Sustainable Habits:

Unlike the transient satisfaction of seeing a lower number on the scale, non-scale victories focus on sustainable behavior changes. By celebrating achievements such as consistently choosing nutritious meals or completing challenging workouts, you reinforce positive habits that lay the foundation for a healthier lifestyle.

3. Enhancing Self-Esteem and Confidence:

Achieving non-scale victories boosts self-esteem and confidence, reshaping your perception of yourself and your abilities. Whether you notice increased strength during weightlifting sessions or feel more comfortable in your own skin, these victories affirm your progress and empower you to overcome obstacles.

4. Celebrating Holistic Progress:

Weight loss is just one aspect of overall well-being. Non-scale victories provide a comprehensive view of your progress by acknowledging improvements in physical fitness, mental health, and quality of life. By celebrating victories beyond the scale, you cultivate a more positive and balanced relationship with your body.

Types of Non-Scale Victories

Physical Changes

Non-scale victories refer to physical transformations that extend beyond weight loss. These serve as tangible evidence of progress and often include reductions in body measurements, alterations in clothing size, and improvements in muscle tone and definition. Examples include:

  • Reductions in body measurements, such as waist circumference or hip circumference
  • Noticeable alterations in clothing size, including the ability to fit into smaller sizes
  • Improved muscle tone and definition
  • Increased muscle mass and reduced body fat percentage
  • Enhanced physical endurance and stamina
  • The ability to engage in longer workouts or participate in more demanding activities
  • Increased flexibility and range of motion, allowing for greater ease of movement
  • Visible changes in body composition, including a more sculpted appearance
  • Improved posture and alignment, resulting in a taller, more confident stance
There are many ways that you can see your progress which are determined by the scale. Non-scale victories can help you feel proud of your accomplishments.

Behavioral Shifts

Non-scale victories extend beyond physical changes to encompass shifts in behavior and mindset that promote long-term health and well-being. These victories focus on sustainable habits and lifestyle changes that contribute to overall health. Examples include:

  • Paying attention to hunger and fullness cues rather than eating out of habit or emotion
  • Practicing portion control and savoring each bite, focusing on the taste and texture of food
  • Avoiding distractions while eating, such as watching TV or scrolling through phones
  • Incorporating daily movement into routines, such as walking, biking, or taking the stairs
  • Scheduling regular workouts or exercise classes and committing to them consistently
  • Finding enjoyable forms of physical activity, such as dancing, hiking, or playing sports
  • Implementing stress-relief strategies, such as deep breathing exercises, meditation, or yoga
  • Engaging in hobbies or activities that bring joy and provide an outlet for stress
  • Setting boundaries and prioritizing self-care, including adequate rest and relaxation
  • Choosing nutrient-dense foods that nourish the body and support overall health
  • Planning and preparing meals ahead of time to avoid relying on convenience or fast foods
  • Practicing moderation and balance, allowing for occasional indulgences without guilt

Emotional Well-being

Non-scale victories encompass improvements in emotional well-being and mental health that are often overlooked but are crucial components of wellness. These victories include enhanced mood, reduced stress, increased confidence, and improved body image. Examples include:

  • Noticing a general improvement in mood and overall outlook on life
  • Feeling more positive and optimistic, even in the face of challenges or setbacks
  • Experiencing greater enjoyment and fulfillment in daily activities and interactions
  • Feeling more relaxed and at ease, with fewer feelings of tension or anxiety
  • Coping more effectively with stressors and challenges without becoming overwhelmed
  • Feeling more comfortable and secure in oneself, both physically and emotionally
  • Recognizing and appreciating one’s strengths, talents, and abilities
  • Having a positive self-image and feeling confident in one’s appearance and capabilities
  • Developing a more positive and accepting attitude towards one’s body
  • Focusing less on physical imperfections or flaws and more on overall health and well-being

Tips to Celebrate Non-Scale Victories (NSVs):

  • Record your NSVs in a journal or digital tracker to track progress over time
  • Reflect on past victories to stay motivated during challenging times
  • Take pride in each achievement, no matter how small
  • Share your NSVs with friends, family, or online communities for encouragement and support
  • Celebrate together and inspire others on their own health journeys
  • Surround yourself with positivity and encouragement from those who uplift and motivate you
  • Treat yourself to non-food rewards for reaching significant NSVs
  • Choose rewards that align with your health goals, such as a new workout outfit or massage
  • Acknowledge your hard work with meaningful rewards that reinforce positive behavior
  • Be kind to yourself and celebrate progress, even if it’s slower than expected
  • Embrace setbacks as learning opportunities and approach them with resilience
Implementing a diet full of protein, whole foods, and water can encourage weight loss.

Lifestyle Tips to Continue Losing Weight

1. Maintain a Balanced Diet

Maintaining a balanced diet is essential for sustained weight loss. Focus on incorporating a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your meals. Aim to limit highly processed foods, sugary snacks, and beverages, which can contribute to excess calorie intake. Consider portion control and mindful eating practices to prevent overeating and promote a healthy relationship with food. Experiment with different meal plans and recipes to keep meals exciting and enjoyable while supporting weight loss.

2. Stay Active and Exercise Regularly

Regular physical activity is crucial for both weight loss and overall health. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week along with muscle-strengthening activities on two or more days per week. Find activities you enjoy, whether it’s walking, swimming, cycling, or participating in group fitness classes. Incorporating physical activity into your daily routine, such as taking the stairs instead of the elevator or going for a walk during your lunch break, can also help you stay active.

3. Weight-Loss Medications: Semaglutide and Tirzepatide

Recent advancements in weight-loss medications offer additional options for individuals struggling to lose weight through diet and exercise alone. Semaglutide and Tirzepatide are two medications which have shown promising results in clinical trials for weight management. ShedRx offers virtual consultations with healthcare providers to help you access these weight-loss medications without visiting a clinic. Those providers will discuss your goals and prescribe the appropriate dosage, which will be delivered to your chosen address.

Semaglutide, originally developed to treat type 2 diabetes, has been found to significantly reduce body weight when used at a higher dose, specifically for weight loss. Tirzepatide, another medication originally developed for diabetes management, has also demonstrated substantial weight-loss benefits in clinical studies. These weight-loss medications curb your appetite and promote feelings of fullness, thus allowing you to stick to low-calorie diets and healthy meals without cravings and hunger pangs. As such, they help you lose weight sustainably.

4. Weight-Loss Supplements

Weight-loss supplements and peptides are marketed as aids to support weight loss efforts. Weight-loss supplements can boost metabolism, suppress appetite, or enhance fat burning. At ShedRx, we offer weight-loss supplements to boost the results of Semaglutide and Tirzepatide and promote lasting results.

5. Prioritize Sleep and Stress Management

Quality sleep and effective stress management are often overlooked factors in successful weight loss. Aim for seven to nine hours of sleep per night, as inadequate sleep can disrupt hormone levels that regulate appetite and metabolism, leading to weight gain. Practice stress-reduction techniques such as deep breathing, meditation, or yoga to mitigate the effects of chronic stress, which can contribute to overeating and weight retention. Incorporating relaxation practices into your daily routine can help promote a sense of well-being and support weight loss.

6. Stay Hydrated and Mindful of Liquid Calories

Hydration plays a crucial role in weight loss and overall health. Drinking an adequate amount of water throughout the day can help boost metabolism, suppress appetite, and support proper digestion and nutrient absorption. Aim to drink at least eight glasses of water per day and consider incorporating hydrating foods, such as fruits and vegetables, into your meals. Be mindful of liquid calories from sugary beverages like soda, fruit juice, and specialty coffee drinks as these can contribute to excess calorie intake without providing satiety.

In the pursuit of weight loss, non-scale victories are invaluable markers of progress and success. By embracing and celebrating NSVs alongside traditional metrics like weight loss, you can stay motivated, confident, and empowered to achieve your goals in a sustainable and fulfilling way. So, step off the scale and start celebrating every victory, no matter how small.

Imagine waking up every morning feeling energized, motivated, and ready to tackle the day ahead. Picture yourself effortlessly maintaining a healthy weight, enjoying vibrant skin, and having mental clarity to excel in all areas of your life. These scenarios aren’t just reserved for a lucky few, though. They can be your reality with the right lifestyle choices. Achieving a balanced and healthy lifestyle is not about extreme diets or grueling exercise regimens; it’s about making sustainable changes that enhance your overall well-being. In this article, we’ll explore practical tips to help you embark on your journey towards a healthier, more fulfilling life.

1. Prioritize Nutrient-Dense Foods

Fueling your body with nutrient-dense foods is the cornerstone of a healthy lifestyle. Focus on incorporating plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet. These foods provide essential vitamins, minerals, and antioxidants that support optimal health and help prevent chronic diseases. Limit your intake of processed foods, sugary snacks, and high-fat meals, as they can contribute to weight gain and undermine your well-being.

2. Stay Hydrated Throughout the Day

Water is essential for numerous bodily functions, including digestion, temperature regulation, and nutrient transport. Make it a habit to drink an adequate amount of water throughout the day. Aim for at least eight glasses of water daily and adjust your intake based on factors like activity level and climate. Keep a reusable water bottle with you as a reminder to hydrate and consider incorporating hydrating foods like cucumbers, watermelon, and oranges into your diet.

3. Prioritize Regular Physical Activity

Regular exercise is crucial for maintaining a healthy weight, improving cardiovascular health, and boosting mood and energy levels. Find physical activities you enjoy, whether it’s walking, cycling, swimming, or dancing, and look to incorporate them into your daily routine. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days per week.

4. Practice Mindful Eating

In today’s fast-paced world, it’s easy to eat mindlessly, leading to overeating and poor food choices. Instead, practice mindful eating by paying attention to your body’s hunger and fullness cues, savoring each bite, and eating without distractions. Avoid eating in front of the TV or computer and take the time to appreciate the flavors, textures, and aromas of your meals. By being present and attentive, you can cultivate a healthier relationship with food.

With a focus on mindful eating, whole foods, and a well-balanced diet, Semaglutide and Tirzepatide can be great tools to encourage weight loss.

5. Get Sufficient Quality Sleep

Quality sleep is essential for overall health and well-being, yet many people neglect this aspect of their lives. Aim for 7-9 hours of sleep per night and create a conducive sleep environment free from distractions and electronic devices. Establish a relaxing bedtime routine to signal to your body that it’s time to wind down and avoid caffeine and heavy meals close to bedtime. Adequate sleep not only enhances cognitive function and mood, but also supports weight management.

6. Manage Stress Effectively

Chronic stress can wreak havoc on your physical and mental health, contributing to a range of ailments from heart disease to depression. Take steps to manage stress by incorporating relaxation techniques into your routine. This may include deep breathing exercises, meditation, yoga, or spending time in nature. Additionally, prioritize activities that bring you joy and fulfillment, whether it’s spending time with loved ones, pursuing hobbies, or volunteering in your community.

7. Cultivate Healthy Relationships

Human connection is vital for emotional well-being and happiness. Nurture your relationships with friends, family, and loved ones, and spend quality time with them. Surround yourself with supportive individuals who uplift and inspire you, and don’t be afraid to seek help or guidance when needed. Healthy relationships provide a sense of belonging, reduce feelings of loneliness, and contribute to a more fulfilling life overall.

8. Practice Gratitude Daily

Gratitude has the power to shift your perspective and enhance your well-being. Take a few moments each day to reflect on the things you’re grateful for, whether it’s your health, relationships, or simple pleasures like a beautiful sunset or a delicious meal. Keep a gratitude journal to jot down your thoughts and feelings. Make it a habit to express appreciation to others. Cultivating an attitude of gratitude can promote positivity and overall life satisfaction.

9. Consider Weight-Loss Medications

For individuals struggling to achieve weight loss through diet and exercise alone, pharmaceutical interventions may offer additional support. Semaglutide and Tirzepatide are two medications that have shown promising results in clinical trials for weight management. These medications work by targeting hormones involved in appetite regulation and glucose metabolism, leading to reduced food intake and improved weight-loss outcomes.

Semaglutide and Tirzepatide promote weight loss by targeting hormones involved in appetite regulation and glucose metabolism. These medications work by mimicking the effects of incretin hormones which stimulate insulin secretion and reduce appetite. By increasing feelings of satiety and reducing food intake, Semaglutide and Tirzepatide help individuals achieve significant weight loss. Additionally, these medications slow down the rate at which food leaves the stomach, helping you feel fuller longer and avoid snacking between meals.

To access Semaglutide and Tirzepatide, you can book virtual consultations with our healthcare providers at ShedRx. We offer convenient online appointments with licensed professionals who can assess your health and prescribe the appropriate medication. After the consultation, your medication will be delivered directly to your doorstep. This allows you to access effective weight-loss medications from the comfort of your home.

10. Use Supplements to Boost Metabolism

Supplements can provide support for overall health and well-being in addition to a balanced diet. Consider incorporating supplements such as vitamin D, omega-3 fatty acids, probiotics, and green tea extract into your daily regimen to support metabolism, immune function, gut health, and antioxidant protection. However, it’s essential to choose high-quality weight-loss supplements from reputable brands like ShedRx. You can also talk to your provider via a virtual consultation to identify the most suitable weight-loss supplements to complement Semaglutide or Tirzepatide.

11. Practice Portion Control

Portion control is a simple, yet effective strategy for managing calorie intake and promoting weight loss or maintenance. Instead of relying solely on calorie counting, focus on listening to your body’s hunger and fullness cues, as well as being mindful of portion sizes. Use smaller plates and bowls to help control portion sizes and be aware of serving sizes when dining out or preparing meals. By practicing portion control, you can enjoy your favorite foods while maintaining a balanced diet.

12. Incorporate Regular Mind-Body Practices

Mind-body practices such as yoga, tai chi, and qigong offer numerous health benefits, including stress reduction, improved flexibility, and enhanced mindfulness. Incorporate these practices into your routine to promote physical and mental well-being and reduce the risk of chronic diseases. Whether you attend classes at a local studio or follow online videos from the comfort of your home, make time for regular mind-body activities to nurture your body, mind, and spirit.

Exercise, mindfulness practices, nutrition, and hydration are all key factors to be successful with weight loss.

FAQs

What are the key fundamentals of healthy living?

The key fundamentals of healthy living include prioritizing nutrient-dense foods, staying hydrated, engaging in regular physical activity, getting sufficient quality sleep, managing stress effectively, and cultivating healthy relationships.

Are weight-loss medications like Semaglutide and Tirzepatide safe and effective?

Weight-loss medications like Semaglutide and Tirzepatide have shown promising results in clinical trials for weight management. They are FDA-approved for the treatment of obesity, and they can also help with long-term weight management. However, they may not be suitable for everyone and can have potential side effects, so it’s essential to consult a healthcare provider.

How does Semaglutide work for weight loss?

Semaglutide works by targeting hormones involved in appetite regulation and glucose metabolism, leading to reduced food intake and improved weight-loss outcomes.

What are the benefits of a healthy lifestyle?

The benefits of a healthy lifestyle include weight management, reduced risk of chronic diseases, such as heart disease and diabetes, improved mood and energy levels, better sleep quality, and overall enhanced well-being.

Why is sleep important for a balanced lifestyle?

Sleep is essential for overall health and well-being, as it supports cognitive function, mood regulation, immune function, and weight management.

How can I create a wellness routine that works for me?

To create a wellness routine that works for you, start by identifying activities that bring you joy and fulfillment, such as exercise, creative pursuits, or self-care practices. Experiment with different activities and schedules until you find a routine that aligns with your needs and preferences.

What are some easy steps to healthier living?

Some easy steps to healthier living include meal prepping nutritious meals, staying hydrated throughout the day, taking short breaks to stretch and move, getting outdoors for fresh air and sunlight, and practicing gratitude and mindfulness.

If you are willing to make small, sustainable changes, you have the potential to achieve a balanced and healthy lifestyle. Remember, it’s not about perfection, but progress, so start implementing these tips today and work toward the life you deserve. If you need a support to help you break through plateaus or manage weight, book your virtual consultation with our providers at ShedRx.

Summer is the most popular time to travel. Wherever you’re headed on vacation, it can be tricky to keep up with health progress while on a trip. Check out these tips to help you stay on track while out of your normal routine.

Commit

No matter where you’re at in your health journey, make sure to commit (or recommit) to reaching your goals during this period. Traveling can often make it more difficult to maintain your healthy habits, but it’s important to decide beforehand that you’re going to stick to your guns and make smart decisions, even when it gets hard.

Travel can be tough on your health habits, but these tips might make it a bit more manageable.

Make a plan

Look over your travel itinerary and where you’re staying. Will there be time available to workout? Will there be workout equipment? What will the food situation look like? Think ahead about obstacles that might prohibit you from your wellness habits, how you can work around these, what your non-negotiables are, and what you’ll prioritize.

Pack

If your hotel has a full gym, great! If your Airbnb barely fits a bed, you might need to pack a little extra or find a gym nearby. Many gyms offer a free trial period without having to commit to a long-term pass, but if you’re short on time, throw a jump rope or resistance bands in your suitcase. If you don’t have tons of space indoors to use them, you can find an open area outdoors. 

There are also tons of body-weight video options online and if you ever need a mat, an extra towel can always suffice. Of course, going for a walk or jog is another great way to move your body which doesn’t require much equipment. Plus, you can always use your location to your advantage for a little activity. If you’re in Hawaii, do a shoreline swim before laying out. If you’re in Paris, see how many steps you can get in each day. If you’re in Switzerland, take a hike to get the blood pumping. Whatever you decide to do, remember to pack workout clothes so you’re prepared.

When traveling, focus on getting movement in each day and prioritize protein, whole foods, and drinking water.

Nutrition

Vacation can really test nutrition habits, but don’t stress. First off, know it’s okay to not be perfect in your nutritional health. Traveling is often a time to splurge a bit with food. Besides, a trip is a trip for a reason; it’s not constant, so indulging a bit more than usual is understandable. However, this doesn’t mean go crazy and live it up with a sugar-only diet for a week.

Put an emphasis on protein, whole foods, and hydration. This “triple threat” will help to maintain a bit more balance in your system and fill you up with better options. For instance, it’ll be better to eat your burger meat, salad, and a full glass of water first at the family reunion barbeque, rather than filling up on potato chips and soda.

Enjoy

Yes, it’s important to be conscious of what you’re consuming and why you’re consuming it, but it’s also alright to enjoy. Don’t let food or fitness noise take over your trip. Instead, proceed with caution and confidence. Listen to your body and do what you can, where you can. Safe travels!

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