How To Overcome the Weight Loss Plateau
How To Overcome the Weight Loss Plateau
Losing weight and fitting into your favorite pair of jeans can be some of the biggest accomplishments of our lives.
When you start your weight loss journey, your weight can drop quickly. Sooner or it appears to be like your weight will simply not budge. You may try a new exercise or a new diet, but sometimes, you simply can not lose weight after a certain point. The point beyond which you are unable to lose weight is called the weight loss plateau. As baffling as it may sound, this phase can be managed and solved with below mentioned tips.
So, wasting no more time, let’s dive down deeper on how you can overcome weight loss plateau and achieve the perfect weight and figure that you want:
- Scale Back on Carbs
Several studies have confirmed that low-carb diets work amazingly for those who are looking for healthy ways of weight reduction. If an individual consumes less than 100-150 grams of carbs each day, they lose more weight than those after conventional weight reduction who eat fewer carbs. Reducing your carb intake can help with getting your weight going the correct way again when you have hit the weight loss plateau.
- Exercise Frequently or Perform High-Intensity Workouts
Firing up your body temperature along with your activity level can help you in losing weight once you have struck the weight loss plateau. The Plateau stage occurs when your body’s metabolism rate slows down after achieving some weight loss. As weight decreases, the fall in metabolic rate can make weight reduction difficult. Different activities that enhance the oxygen consumption of the body activity can help with losing weight.
- Keep Track Of What You Are Eating
Consuming 1,200 calories each day is ideal if you want to lose a healthy amount of weight per month. You must count your calories, protein, fat, and carbs intake to keep track of what you are consuming and how much you are consuming. The best way to do it is by maintaining a food journal or by downloading calorie measuring applications.
- Try not to Skimp on Protein
If your weight reduction has slowed down, increasing your protein intake will help. Protein helps metabolic rate more than other forms of fat or carbs. This is due to the thermic effect of food (TEF), or an increase in the metabolism rate of your body, which leads to the processing of food. Protein enhances calorie consumption twice as much as fat or carbs and could improve your metabolism by 20–30%, which is essential for weight loss.
Stress can also bring about a weight loss plateau. It can make you crave sweet and salty food that your body demands when seeking solace. The desire for fried and sweet food increases when your body is producing a stress-releasing hormone called cortisol in quantity. Cortisol forces your body to react to increasing stress by consuming more food than it needs, which leads to increased tummy fat.
Intermittent fasting has become an exceptionally tried diet as of late. It requires you to go fasting for an extended period that ordinarily ranges between 16–48 hours. This form of diet promotes a reduction in muscle to fat ratio and weight, along with other medical benefits. This is one of the many popular diets for weight loss.
- Alcohol is a No-No
Liquor is one of the many factors for weight loss plateau. Studies have shown that one cocktail (45 mL of whiskey, 120 mL of wine, or a large glass of beer) contains 100 empty calories. Most of us just don’t have one drink, because one leads to another, and the second to third, and so on. Another issue is that liquor relaxes your senses, which can lead you to indulge in food or make wrong or poor food choices.
- Eat More Fiber
Including more fiber in your eating routine can help you with getting through a weight loss plateau. This is valid for dissolvable fiber, the sort that mixes in water or fluid. Dissolvable fiber helps in improving the digestion of the food through your gastrointestinal system, which can help you feel full. Another way in which fiber can help in weight loss is by reducing the number of calories you consume from different food varieties.
- Drink Water, Coffee or Tea
While sweet beverages lead to weight gain, some forms of beverages can help with overcoming the weight loss plateau. Studies have shown that drinking water can improve digestion and consuming a small glass of water half an hour before the meal gives you a feeling of fullness and you eat less.
Similarly, tea and coffee can help you in your weight loss endeavors as they contain caffeine, which has shown signs of increasing fat consumption and metabolic rate by up to 13%.
Rest is critical for healthy mental and physical well-being. It turns out that if you are not getting sufficient sleep, then this can lead to weight gain as a lack of proper sleep can bring down your metabolic rate and change chemical levels to drive hunger pangs up and increase fat deposition around the belly.
Conclusion
Weight loss plateaus can be disappointing and challenging. They are simple tips that can help you in improving your chances of overcoming the weight loss plateau. Indeed, almost everybody encounters a slow down eventually on their weight reduction journey. Luckily, there are a few techniques you can take to start getting in shape again and securely accomplish your weight goals.