If you’re like most people who are trying to lose weight, you’ve probably hit a plateau at some point. This can be incredibly frustrating, especially since it seems like you’re doing everything right and still not seeing results. Don’t worry – we’re here to help! In this blog post, we will discuss six strategies that can help you break your weight loss plateau. These techniques are backed by science, so they actually work!
Contents
What Is Weight Loss Plateau?
Most people who are trying to lose weight will eventually hit a weight loss plateau. This is when your weight loss slows down or stops completely, even though you’re still following your diet and exercise plan. It can be very frustrating, but it’s actually quite common.
Weight loss plateau occurs when your body adapts to your new weight and calorie intake. When you first start dieting, your body is not used to eating less food or burning more calories. So it will quickly adjust by burning fewer calories and holding onto more fat. This is why most people lose a lot of weight in the beginning and then plateau after a few weeks or months.
6 Strategies To Overcome
The good news is that there are ways to break through a weight loss plateau. By making small changes to your diet and exercise routine, you can kick-start your metabolism and start losing weight again. Here are six strategies that actually work:
Cut back on calories
Calories are the most important factor in weight loss. If you’re not eating enough calories, your body will hold onto its fat stores and you won’t lose weight. To break through a weight loss plateau, try cutting back on your calorie intake by 500-1000 calories per day. This will help to jump-start your metabolism and start burning fat again. You can do this by tracking your calorie intake and making sure you’re eating enough food. Some food suggestions are:
- Eggs
- Lean protein
- Vegetables
- Fruit
- Whole grains
These foods are packed with nutrients and will help to keep you full throughout the day. They will also help to boost your metabolism and promote weight loss.
Intermittent fasting
Intermittent fasting is a great way to break through a weight loss plateau. This is because it helps to increase your metabolism and burn more fat. Intermittent fasting is when you fast for a certain period of time, usually 16-24 hours. During this time, you can’t eat or drink anything except water. This may seem difficult, but it’s actually quite easy once you get used to it. There are many different ways to do intermittent fasting:
- The 16/eight method: This involves fasting for 16 hours and eating all your meals within an eight-hour window.
- Eat-stop-eat: This involves fasting for 24 hours, once or twice a week.
- The five-two diet: This involves eating normally five days a week and restricting your calorie intake to 500-600 calories two days a week.
Intermittent fasting is a great way to boost your metabolism and promote weight loss. It’s also very easy to do once you get used to it.
Increase exercise
If you’ve been exercising for a while and not seeing results, it’s time to increase your exercise intensity. It is because when you do the same workout over and over again, your body becomes more efficient at it and burns fewer calories. To see results, you need to challenge your body by doing more intense workouts. This can be anything from running faster to lifting heavier weights. This means adding more challenging workouts to your routine and pushing yourself harder during your workouts. You can also try HIIT (high-intensity interval training) or weightlifting to really boost your metabolism. For breaking a weight loss plateau, aim for 30-60 minutes of exercise most days of the week and include the following workout:
- Cardio: walking, running, cycling, swimming
- Strength training: weights, bodyweight exercises
- HIIT: sprints, jump squats, push-ups
- Flexibility: yoga, stretching
This workout routine will surely help to break through a weight loss plateau and help you to see results.
Eat more protein
Protein is the most filling nutrient and it helps to preserve muscle mass while you’re losing weight. So if you’re not eating enough protein, your body will start to break down muscle for energy. This can lead to a weight loss plateau. To avoid this, make sure you’re eating enough protein every day. A good rule of thumb is to consume 0.36 grams of protein per pound of body weight. So if you weigh 150 pounds, you should be eating 54 grams of protein per day. You can get your protein from:
- Meat
- Poultry
- Fish
- Eggs
- Dairy
- Beans
- Nuts and seeds
Reduce stress
Stress can also lead to a weight loss plateau. When you’re stressed, your body releases the hormone cortisol. This hormone tells your body to hold onto its fat stores and makes it harder to lose weight. When you’re stressed, you may also be more likely to make unhealthy food choices or overeat. So it’s important to find ways to reduce stress in your life. Some stress-relieving activities include:
- Yoga
- Meditation
- Deep breathing exercises
- Spending time in nature
- Getting regular massages
- Reading or listening to music
Get enough sleep
Sleep and weight loss plateau are closely related. When you don’t get enough sleep, your body produces more of the stress hormone cortisol. This can lead to increased appetite and cravings for unhealthy foods. It can also make it harder to lose weight. It can also slow down your metabolism and make it harder to lose weight. To reach your goals, aim for seven to eight hours of sleep every night. You can also try taking a nap during the day if you’re feeling tired. You can try the following tips to improve your sleep:
- Go to bed and wake up at the same time every day.
- Avoid caffeine and alcohol before bed.
- Create a relaxing bedtime routine.
- Turn off electronics an hour before bed.
- Keep your bedroom cool, dark, and quiet.
These are just a few strategies that can help you break through a weight loss plateau. Try implementing one or two of these techniques and see how they work for you. Remember, everyone is different and what works for one person may not work for another. But with a little trial and error, you’ll find what works best for you and finally start seeing results again!
Effects Of Weight Loss Plateau
There are a few different effects that weight loss plateaus can have on our bodies and minds. Let’s take a look at some of the more common ones:
Physical Effects
The physical effects of a weight loss plateau are most evident in the way your body looks and feels. You may notice that you’re not losing weight, or that you’re even gaining weight. Your clothes may feel tighter, and you may feel less energetic. These are all normal physical effects of a weight loss plateau.
Physical activity is one of the best ways to combat the physical effects of a weight loss plateau. By increasing your activity level, you can tone your body, boost your energy levels, and even lose weight. It’s important to remember that the physical effects of a weight loss plateau are not permanent. They will eventually go away as your body adjusts to the new healthier you!
Mental Effects
The mental effects of a weight loss plateau can be just as difficult to deal with as the physical ones. You may find yourself feeling discouraged, frustrated, or even depressed. It’s important to remember that these feelings are normal and that you shouldn’t feel ashamed of them. A weight loss plateau is not a sign that you’re failing; it’s just a sign that your body is adjusting to the changes you’re making.
There are a few things you can do to help ease the mental effects of a weight loss plateau:
- Talk to someone who understands what you’re going through
- Find an online support group
- Keep a journal and write down your thoughts and feelings.
- Remember your goals to stay motivated.
- Focus on other aspects of your health that are improving, such as your energy levels, sleep, or mood.
By following these tips, you can get through a weight loss plateau and come out stronger on the other side.
Physiological Effects
In addition to the physical and mental effects of weight loss plateaus, there are also physiological effects. For example, your metabolism may slow down in response to the plateau, you may lose muscle mass, or your body may start to hold onto fat more efficiently since it’s unsure when the next food source will come. This is because your body is trying to conserve energy and prevent further weight loss.
These effects can make it even harder to lose weight, so it’s important to be aware of them and take steps to counteract them. Your hormones may also be affected by a weight loss plateau. This can lead to changes in hunger cues, cravings, and energy levels. It’s important to remember that these physiological changes are normal and not indicative of failure. They simply mean that your body is adjusting to the new healthier you!
Conclusion
If you find yourself stuck in a weight loss plateau, don’t despair. These six strategies can help you break through and continue on your journey to better health. Just remember to be patient, consistent, and persistent, and eventually, you will see the results you desire.
Hitting a weight loss plateau is frustrating, but it doesn’t mean you’re doing something wrong. In fact, it’s actually a normal part of the weight loss process. The key is to not give up and to find ways to break through the plateau so you can continue on your journey to better health.
For more information on healthy and sustainable weight loss tips, you can choose to contact Mantra Care. We can help you develop a healthy weight loss program that is tailored to your specific needs and goals. You can also get in touch with our nutrition experts and expert dietitians through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. Mantra Care is here to help you on your journey to a healthier, happier life! Contact us today to get started.
