You have been working hard on your weight loss journey. This includes following a healthy, low-calorie diet, improving exercise habits, and your rewards have seen you lose weight. At some point, you will not lose weight. The scale is no longer tilted and you remain frustrated! please do not worry. You have reached a weight loss plateau.
Don’t be disappointed. It is normal for weight loss to slow down and stall. Understanding the causes of weight loss plateaus can help you decide how to respond and avoid reverting to new healthy habits.
How can I overcome the plateau of weight loss?
When you reach the plateau, you may have lost all the weight you can with your current diet and exercise plan. Ask yourself if you are happy with your current weight or if you want to lose more weight. In that case, you need to adjust your weight loss program.
If you are committed to losing more weight, try these tips to get over the plateau:
- Reduce your calorie intake: To lose fat, you need a calorie-deficient diet. Burns less calories than you burn in a day. Keep a food journal to keep track of your calories. Then slowly reduce your calorie intake by 500 calories per day to help reduce fat. Body fat percentage can be measured using a caliper or BCA machine.
- Rotate the workout routine. Have you been crazy about treadmills and cross-training for the last four months? It’s time to switch! As your muscles get used to the same old workouts, it reduces the effectiveness of your normal routine. To see changes in body fat, you need to get out of the fitness zone. Introduce high-intensity interval training (HIIT) to burn body fat effectively. Try the whole body circuit. Instead of a basic sprint interval, move your whole body to boost your metabolism. Also keep in mind that if you incorporate high intensity exercise into your routine, you need to proceed slowly and carefully. If it is too fast, it can cause pain, malaise, and injury.
- Eat more protein: Protein is essential for fat loss because it maintains muscle during calorie deprivation. It won’t let you get bored and will prevent you from overeating and snacking on junk food. It also requires more energy to digest than carbohydrates and fats, which promotes calorie burning throughout the day. Eat at least 1 gram of protein per pound of body weight daily and get protein from all sources, including nuts, eggs, lean meats, yogurt, and high-quality protein powder.
- Eat healthier fats: Eat more fat to lose more fat. This may seem ridiculous, but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you lean and muscular. Eating healthy fats requires reducing your carbohydrate intake. Get at least 30% of your calories from a good source of fat and never consume artificial fats that can cause health problems such as heart disease.
- Hydration: Rehydration is important because your body often crave food even when you are mildly dehydrated. The symptoms of hunger and thirst are similar, so it is often confusing whether you are thirsty or hungry. In addition to 2-3 liters of water per day, we aim to drink the water lost during the activity.
- Try intermittent fasting: Intermittent fasting increases fat oxidation and promotes fat loss. Fasting with exercise also increases insulin sensitivity and helps the body deliver nutrients to muscles rather than fats. Fasting during a calorie-restricted diet can lead to weight loss.
- Get enough sleep: Sleep deprivation can prevent weight loss by reducing metabolic rates and shifting hormone levels to promote hunger and fat accumulation. Therefore, get a good night’s sleep for at least 7-8 hours.
- Eat your vegetables: Vegetables are rich in important nutrients and low in calories and carbohydrates. Your green fiber aids digestion and also provides your body with the essential antioxidants it needs. Including them may help you break through the weight loss plateau.
- Don’t rely on the scale: The flashing numbers on the scale can be misleading as they do not reflect a decrease in body fat. Instead, focus on whether your second-hand clothing suits you, or if your measurements have changed, and how you feel.
- Confirmation of medical condition: If you are still stuck on a weight loss plateau despite all your efforts, you may need to check your condition. Check for thyroid levels, hormonal imbalances, PCOD, or vitamin deficiencies such as vitamin D and B12. You need to fix the medical problem first to lose more weight.
Stress also raises the level of cortisol in the body, which causes weight loss and thus contributes to weight loss. Most importantly, don’t be discouraged and work towards your goals. The plateau of weight loss is part of the journey and in the right direction you can overcome it!
I hope you found this article useful. For more information on weight loss, check out Healthy Reads or watch a LIVE session with GOQii Play experts.
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