Have you been working hard to lose weight, but hit a stubborn plateau? Don’t worry, you’re not alone. Nearly everyone experiences a weight loss plateau at some point. But don’t give up! There are plenty of things you can do to smash your plateau and get back on track to losing weight. In this blog post, we’ll share some tips for overcoming a weight loss plateau. Keep reading to learn more!
A Weight-Loss Plateau: What Is It?
When consistent, prolonged weight reduction slows for at least four weeks, a plateau has occurred. The shortest amount of time without results is often four weeks; however, plateaus can continue longer if the person does not make the necessary adjustments to their weight-loss plan to overcome them.
If you’ve ever been serious about losing weight, you’re certainly familiar with the inevitable frustration of reaching a plateau. The body’s metabolism adjusts to match your new, lower weight, which results in plateaus.
Your weight loss will slow as your body adjusts to the new, lower-calorie schedule and uses less fuel than it did previously. This is because your body seeks stability.
Despite this success, it doesn’t change the reality that reaching a plateau might be depressing and that you might still need to put in some additional effort in order to achieve your ultimate objective. Fortunately, there are a number of easy methods to overcome weight reduction plateaus and tip the scale in the right direction.
Sleep is a precious resource that we are all too often deprived of in today’s world. In order to hit our health goals, it’s important for us not only to eat well but also get enough sleep so as not to resort to any unhealthy coping strategies such as trying harder at work or snacking throughout the day when you’re tired from the lack thereof!
I can’t stress enough how crucial getting your seven-eight (or more!) hours every night really does matter – no one should be going through life without adequate rest on both ends: if they don’t feel rested, they’re likely to make poorer decisions and have less self-control.
Stress frequently hinders weight reduction. It also boosts your body’s production of cortisol, which may lead to food cravings or an attempt to soothe yourself through food. The stress hormone is referred to as cortisol. It is a normal physiological reaction to stress, but it can also cause more belly fat to be stored. In other words, stress-related overproduction of cortisol can make weight reduction more challenging.
3. Bad Drinking Habits
Alcoholic beverages contain a lot of calories, and because of how it is metabolized, drinking frequently leads to weight gain. Additionally, after drinking, most people tend to choose poorer diets. If you don’t want to completely give up alcohol, choose alcoholic beverages without any additional ingredients (such as vodka or gin), and if you want a mixer, choose a low-calorie beverage.
4. Protein Intake
It’s a good idea to make sure you’re eating enough protein (0.72 to 1 gram per pound of body weight per day), as well as suitable amounts of carbohydrates and fats related to your activity levels, in addition to ensuring sure your overall calorie intake is in accordance with your goals.
5. Consider intermittent fasting
Studies conclusively show that the various forms of intermittent fasting are effective in reducing body weight, fat, and visceral fat. Despite the many claims, intermittent fasting is not a magic bullet for weight loss; it’s just another tool in the toolbox. Even though intermittent fasting may not actively restrict calories, most people reduce their caloric intake when they condense their feeding window.
6. Water is a must
For weight loss, being adequately hydrated is crucial. According to studies, drinking plain water can enhance metabolism by 24–30% for up to 1.5 hours. When people drink water before to meals, which may help them eat less, this may eventually result in higher weight reduction.
7. Exercise more often
You might be able to break through a weight-loss plateau by increasing your workout volume or intensity. To do this, switch up your workout routine or try a brand-new physical activity. Your muscles get used to performing the same exercises frequently when you stick to the same exercise routine for several weeks or months. Our bodies are intelligent. Your regular workout regimen will be less efficient at helping you lose weight since your muscles adapt and adjust to burning fewer calories while performing the same activities.
8. Review Your Calorie Requirements
Your body will naturally need fewer calories to maintain weight loss. Even though the weight has been dropping with your current intake, you may now need to change your eating habits and consume fewer calories in order to keep losing weight. To see if the scale responds, try reducing your daily calorie intake by about 100 to 200. Just be careful not to restrict your calories too much as this could have the reverse impact on your waistline and further halt your weight reduction.
9. Keep Calorie Counting Records
It’s simple to loosen up on your calorie counting and portion control as the weeks and months pass (such as with this handy method). It’s crucial to monitor your compliance with your healthy diet when weight loss plateaus. For instance, keeping a food journal can help you understand your calorie consumption and portion sizes, as well as identify trends and problem areas in your diet and lifestyle.
10. Consume more fiber-rich vegetables
Increasing your diet of non-starchy vegetables could be a successful way to overcome a weight loss stall.
The majority of non-starchy vegetables are grown above ground, including leafy greens, broccoli, cauliflower, and green beans, to mention a few. These veggies are low in calories but full due to their high water content and fiber content, which can temporarily satiate you by expanding your stomach.
Although the scale can be a helpful tool to measure your weight-loss progress, it is not the only factor to consider. When you hit a plateau, don’t get discouraged – use other factors such as body measurements, energy levels, and improved fitness to measure your success.
If the number on the scale still isn’t budging, but you feel better and look better, keep up the good work! Share this article with someone who may be struggling with their weight-loss journey – they will appreciate your help.