Follow these tips and tricks to bust through your weight loss lull.

By Dr. Joey Shulman D.C., RNCP

Most weight loss seekers have experienced the frustrating plateau where they have shed their initial weight of 10 to 20 pounds, but have difficulty losing more. No matter what they do, it seems like the pounds will not melt away as easily as they first did. Although maddening and wearisome, the weight loss plateau is a common occurrence.

The good news is there are certain techniques to help give your metabolism the necessary jumpstart to help the pounds continue to fall off.

But everything was going so well...
It is important to remember that in the initial stages of weight loss (the first one to four weeks), you are more likely to lose weight rapidly. The average person loses anywhere from two to four pounds per week. Part of this response is due to water loss.

To lose a pound of weight, you must create a deficit of 3,500 calories (approximately 500 calories per day is the norm). A deficit of calories can only be achieved by decreasing calories ingested and by burning calories though exercise. Although many dieters feel they are dramatically cutting calories, it is easy to underestimate the number of calories consumed. To get an accurate portrayal of an average day’s worth of calories, it is best to record a day’s worth of food in the Truestar Food Journal. Once this has been done, visit the Truestar Food Trakker, to find the precise number of calories and percentage of fat, protein and carbohydrates you consume in a day.

To break your plateau and reach your goal weight quickly, consider some of the following weight loss tips:

• Add more protein to your diet over the span of one to two weeks. Ensure that you are eating a good protein source at every meal, such as egg whites, fish, chicken, protein powder and turkey. Visit the 40:30:30 Method of Eating to learn more.
• Stick to low glycemic index carbohydrates, such as vegetables, most fruits and slow cooking oats.
• Stop eating by 7pm. As the light goes down, so does metabolic function.
• Do not drink any alcohol for two weeks.
• Flush out excess water by minimizing salty foods, eating more fruit and drinking six to eight glasses of water per day.
• Perform at least 30 minutes of cardiovascular exercise three times per week. To design a personalized exercise program just for you, visit the Truestar Exercise section.
• Incorporate safe and effective ephedra-free supplements into your daily regime to help give you that extra boost. For more information visit Three Must-Have Weight Loss Supplements.

It is important to remember that when you hit the plateau—fight it! By simply tweaking small components of your diet, exercise and supplement regime, you will continue on your already paved path to your ideal body.