Small Changes That Make a Big Difference in Weight Loss

Here at Advanced Surgical and Weight Loss Institute in Melbourne, FL, we recently discussed the topic of stalling on weight loss, a term often referred to as a “weight loss plateau.” While this experience can be frustrating for those who have become accustomed to seeing their weight melt away, it is something that most on a weight loss journey can expect at some point or another. We want to see our clients succeed and this is why we are offering substantial tips on how to break through a plateau. The most important thing to remember is that weight loss, when done correctly, can be something you will be able to maintain for your entire life. So, let’s take a look at ways to push on and continue to see the pounds melt away.

Caloric Adjustments

According to Dr. Jay Kenny with Pritikin Longevity Center you must adapt your caloric intake to counter-act a weight loss plateau. The only way to see the scale drop is to take in fewer calories than you are currently expending through exercise and daily living. As you begin to lose weight, your caloric needs drop. If you keep eating the same amount you did at your heavier weight in spite of continued exercise, you will see your weight loss stop. Conversely, if you do not want to drop your calories you will need to adjust your output by increasing your exercise and the calories it burns. This means you adjust frequency or intensity in order to maximize caloric burn.

Watch the Carbs suggests making changes to the amount of carbohydrates you consume on your way to busting through a plateau. Carbohydrates play an important role in bodily function and are your body’s main source of energy. In fact, you can easily store large quantities of carbohydrates such as glycogen and along with that excess water. This can make you feel swollen and show up as water weight on the scale. The best way to combat this is to ditch the starchy carbs that come from processed carbohydrates in the form of breads and pasta. Opt for cleaner sources of carbohydrates that come from fresh vegetables and fruits. Let these water dense foods fill you up and keep the scale moving in the right direction.


We all know that drinking water is an important part of any healthy diet. Often times thirst is mistaken for hunger so before you grab that pastry to fill your stomach, try drinking a little water and then decide if thirst was really the culprit. Water also flushes out sodium. While you are working on increasing your water intake be sure to put down the salt. Excess salt will draw water to itself and this can make the scale go up too. Be sure to keep water close at hand and put the salt away when you are in weight loss mode.

It is difficult to see your hard work and effort come to a standstill on the scale, but if you implement these few changes you will see things moving in the right direction in no time. If you live in Brevard County are concerned about your weight and want to make lasting changes, please do not hesitate to contact Advanced Surgical and Weight Loss Institute. Your health and well-being are our mission.