What is a Weight Loss Plateau?

The inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging.

Achieving your goal while trying to lose weight can be tough. While weight loss tends to come off fairly rapidly at first, at some point it seems as though your weight won’t budge.

This happens because of many factors but the most common one seems to be slow metabolism where your body burns fewer calories than earlier. Let’s find out 10 Ways to Overcome Weight Loss Plateau:

1. Keep a close check on your Cabs:

The calorie count that worked for you when you started your weight loss journey, may not be working anymore.Reducing your carbohydrate intake may help get your weight moving in the right direction again when you feel hopelessly stalled. Try to drop at least 100 calories from your diet and see what changes it brings on the scale.  

However, very low-carb diets have consistently been shown to reduce hunger and promote feelings of fullness more than other diets. Thus cause the body to produce ketones, which have been shown to reduce appetite, which in turn helps in weight loss.

2. Trace your snacks : sometime we tend cheat are self , thinking we are not eat much of the main course and have an one in snack, that were we lose it, over all we underestimate the amount of food we eat.

Tracking your calories  and macronutrients protein, fat and carbs can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.

However, snacking too often, even if the snacks are healthy fruits, would spike up your insulin and keep it in elevated state. If insulin levels are in a spiked up state, body stores fat more readily. So, make every snack  count and do not snack too much, even on the healthy ones.

3. Take a cheat: yes you heard it right, give your body a break, and try a cheat meal once in a week so that your mind refreshes and you can jumpstart again and the metabolism once you switch back to your diet. But dont take a very long and bigger meal or a whole pizza munch it up and say u will start up again it’s a waste of the whole u do…

4. Change your workout routine: Just as your body gets adjusted to lower calories and stops burning them effectively, it gets adjusted to workout routine over a period of time.

Reviving up your exercise  regimen may help reverse a weight loss plateau,as a result your metabolism rate slows down as you lose weight.

Instead of walking, try jogging. Instead of cardio and treadmill, start lifting weights at the gym. If you are not into gumming  you could try aerobics or HIIT (high intensity interval training) which can include lunges, squats, jumping jacks, full sit ups, push ups, and planks.

Resistance training promotes the retention of muscle mass, which is a major factor influencing how many calories you burn during activity and at rest. 

5. Sleeping for 8 hours? Sleep is extremely important for good mental, emotional and physical wellbeing.

It’s also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage.

It can throw your hormones off balance, lower metabolism, and retain water, and accelerate fat storage.

In fact, not getting enough sleep may be a contributing factor in cases of stalled weight loss.

To come out of the weight loss plateau, stop binging on social media, adjust every routine that you can, and get your 8 hours of sleep at night. And no, afternoon naps do not get counted into the 8-hour sleep routine. Try sleeping for 8 hours or more every night for a week, and you will surely notice the difference.

6. Manage stress levels: Stress is extremely detrimental in your weight loss journey. Stress can often put the brakes on weight loss.

Stress promoting comfort eating and triggering food cravings, it also increases your body’s production of cortisol, thus increased stress elevate cortisol levels in the body which in turn encourages fat storage at all the wrong places in the body, especially around the belly area!

Therefore, producing too much cortisol can make weight loss very difficult.So, de-stress, practice yoga, and lower your cortisol levels.

7. Include Fiber in your diet : including fiber in your diet may help you break through a weight loss plateau, especially true for soluble fiber, the type that dissolves in water or liquid.

Soluble fiber slows down the movement of food through your digestive tract, which can help you feel full and satisfied.

Soluble fiber known as viscous fiber which is most effective at keeping appetite and food intake under control.

Fiber aid weight loss is by decreasing the number of calories you absorb from other foods.

Studies have show analyzes calorie absorption among diets with varying amounts of fiber, researchers estimated that increasing daily fiber intake from 18 to 36 grams could lead to 130 fewer calories being absorbed from mixed meals.

8. Increase protein intake: protein boosts metabolic rate more than either fat or carbs.

Cutting down carbs from your diet and including more protein in the daily diet can kickstart calorie burning again.

Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs.

Protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied.

A high protein intake can help protect against the loss of muscle mass and a drop in metabolic rate, both of which typically occur during weight loss

9. Drink more water/green tea: water intake can boost metabolism by 24–30% for 1.5 hours after drinking (500-ml). Drink more than 8 glasses of water and increase green tea consumption for up to three cups in a day.

Green tea contains an antioxidant known as EGCG (epigallocatechin gallate), which is found to boost fat burning by 17%.

Drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss. Caffeine and EGCG have been shown to promote fat burning.

Sometimes, when there’s not enough hydration, it’s difficult for body to lose weight effectively, so fill those water bottles now.

10. Say no to alcohol: alcohol is sabotaging your weight loss efforts.

Alcohol interfere with weight loss by providing empty calories, making it easier to overeating and increasing belly fat storage.

These are some of the things you can do to accelerate to your weight lose journey or a health you.. hope you find in helpful, stay tuned for more interesting topics coming up.