If You're Stuck in a Fat-Loss Plateau, Do These 11 Things to Break Through

"Even if you're eating the most healthy of foods, some are calorie dense — like olive oil, avocado, nuts, and nut butters — and therefore it's important to stick to moderation," Rachel said. Note that one serving of peanut butter is two tablespoons (not half the jar), and for almonds, it's one handful (about 23). Eyeballing your portions could be the reason your weight has stalled, so take a week or two to measure everything, just to be sure you're eating as much as you think you are.

To help keep your portions in check when eating at home, Rachel suggests using a small bowl or plate. On the go, use single-serving snack packs, which provide immediate portion control.

Here's a quick tip: when meal-prepping on the weekend, make these snack packs for nuts, pretzels, and trail mix. We also like making these adorable mason jar snack packs, perfect for hummus and veggies or chips and salsa.

Keeping a food journal can increase awareness of how, what, and why you eat. Rachel said that by observing these patterns, you can make changes to promote balanced meal planning and support overall weight management. Many health apps on smartphones have food-tracking features like MyFitnessPal, which makes it easy to log your food. Some even allow you to take pictures of your meals, like the YouAte app. Many apps are also interactive, offering fun social features that allow you to share your information as part of an online community where you can support one another.

Keeping a food journal won't work unless you're honest and accurate, so measure your food, track every lick, bite, and taste, and you can even share your food journal with a friend to help you stay accountable.

Rachel said that the bulk of your daily meal plan should come from vegetables first, with an emphasis on whole, plant-based foods. Focus on fresh fruits and vegetables, whole grains, legumes, nuts, and seeds.

If you eat meat, Rachel suggested opting for lean protein sources, including white-meat poultry such as chicken and turkey, shellfish, fish, and eggs. If you eat lean beef, go for 92 percent lean or higher. When choosing dairy protein, opt for reduced-fat or nonfat. Whatever way of eating you choose, Rachel said "your goal should be on healthful eating patterns."

"Eating high-fibre foods will keep you fuller longer on fewer calories," Rachel said, so aim to fill up on at least 25 grams a day. Go for veggies, fruits, whole grains, beans, nuts, and seeds. Soluble fibre, in particular, can help with weight loss and has been shown to help reduce belly fat, Rachel explained. "A research study in over 1,100 adults found that every 10-gram increase in soluble fibre was associated with a 3.6 percent decrease in belly fat," she said. Foods high in soluble fibre include legumes, apples, brussels sprouts, avocados, and flaxseed.

Consuming artificial sweeteners may increase sugar cravings, causing you to eat more, which will lead to weight gain. Avoid soda and other sugar-sweetened beverages, candy, packaged foods, and baked goods that contain artificial sweeteners.

Don't just grab food and throw it in your grocery cart! Rachel said to pay attention to the nutrition facts label and ingredients list, with an emphasis on reducing added sugar, saturated fat, and sodium and avoiding foods made with trans fat (often listed as hydrogenated oils).

Rachel advises not to drink too much alcohol. Aside from the empty calories, registered dietitian Julie Upton, MS, of Appetite For Health said that drinking also stimulates your appetite and chips away at your willpower. "Ever wonder why Taco Bell or pizza seem like a good idea at 1 a.m. after you've been out drinking?" she posited to POPSUGAR in a previous interview.

If you're overconsuming calories, drinking more water can help. "Water intake is, I believe, one of the best weight-loss tips that you can do," fitness guru Bob Harper said in an Instagram video.

Sometimes hunger is mistaken for thirst. If you're feeling hungry, try drinking water first. Keep a reusable water bottle nearby and drink throughout the day. Aim to get at least 80 ounces, but listen to your body and drink as often as you feel thirsty.