How To Break A Weight Loss Plateau? – People may begin to lose weight steadily when they adhere to a diet and exercise program. But despite dietary adjustments and exercise, a lot of people experience a weight reduction plateau where their weight remains constant. Therefore many people can become frustrated due to a weight loss plateau. So people are searching for How To Break A Weight Loss Plateau.
As per the NFHS data, 23% of women and 22.1% of men are overweight in India therefore lots of people want to lose weight. In which mostly people are aware that weight loss requires them to burn more calories than they eat. One can lose weight by using a variety of techniques. Most people lose weight quickly when they first start a weight loss strategy. But frequently, they encounter a plateau and their weight loss seems to be at a standstill. Therefore in this blog, we give some tips for how to break a weight loss plateau.
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What Is a Weight Loss Plateau?
Should you have made numerous failed attempts at weight loss in the past, you are aware of how difficult it is to maintain weight loss over the long term. A common short-term side effect of fat loss is eventual weight gain.
The ideal weight loss plan will involve phases, where we lose body fat and then maintain our weight until we achieve our target weight. In the initial weeks following lifestyle modifications, we usually experience rapid weight loss. But after a few weeks, we may observe that the numbers begin to rise again slowly or that the scales completely stop.
Simple Ways to Break A Weight Loss Plateau
You must eat less or exercise more to break through a weight loss plateau. This may be easier said than done, depending on other variables like your stress levels and sleep routine.
#1. Cut back on carbs
As we know low carb diets are extremely effective for weight loss. Additionally, a review shows that people who consumed 50 or fewer grams of carbs per day lost more weight than those people who follow traditional weight loss diets. Moreover, the consumption of low carbs may help your weight move in the right direction. Low-carb diets promote other metabolic changes that favor weight loss and increase fat burning.
#2. Eat enough protein
When you lose weight, your body uses less energy to maintain your weight, therefore your metabolism slows down.
Then, you have to factor in the normal reduction of muscle mass that happens when you lose weight. The idea is to maintain that muscle because having more muscle increases your body’s ability to burn calories.
#3. Increase workout frequency
A study found that more exercise does equal more calories burned instead of those who exercise moderately used the same amount of energy, as those who slaved away at the gym. Exercise includes brisk walking, light biking, swimming, or slow and controlled strength training.
#4. Try to de-stress
Whenever you start your weight loss journey where everyone is pissing you off it might be time taken. It is necessary to take a mental breather to keep losing weight without losing your mind.
One term for cortisol is the “stress hormone.” It aids in your body’s reaction to stress, but it can also lead to a build-up of belly fat. Additionally, this effect appears to be more pronounced in women.
#5. Track everything you eat
Sometimes it seems that you are not eating much food but still, you have difficulty losing weight. In one study, participants who were obese said they consumed roughly 1,200 calories daily. But a thorough examination of their consumption over 14 days revealed that, on average, they were consuming almost double that much. Therefore, researchers say recording your food intake alone may enhance your weight loss efforts.
#6. Try Intermittent fasting
Alternate fasting has become very popular these days and it is a form of intermittent fasting in which people alternate between eating very few calories in a day. Additionally, it goes for long periods without eating, typically between 16-48 hours. One review found that intermittent fasting helped protect against muscle mass loss more than daily calorie restriction.
#7. Limit alcohol intake
You know your cocktail has more calories than you think a margarita can contain upwards of 300 calories. Thirty percent more food was ingested by those who received an alcohol infusion equivalent to about two drinks than by those who received a placebo.
#8. Get a good sleep
A study found that sleeping for the same number of hours and an adequate number of hours improved weight loss outcomes. The study defines that people who slept less than 6 hours a night have smaller changes in waist circumference compared with people who slept for 7 to 9 hours. Therefore improving your sleep duration and quality may allow you to break through a weight loss plateau.
#9. Eat more vegetables
Lots of people do not consume more vegetables daily and generally, vegetables are included in low-calorie food which can help people to reduce overall energy. Moreover, consuming more vegetables reduces the risk of weight and obesity. As we know vegetables have high water content and are rich in fiber which may help people feel full and reduce the urge to overeat or eat foods with some nutrients.
#10. Drink water, coffee or tea
Sugary drinks can lead to weight gain and some beverages may help reverse a weight loss stall. A study has found that plain water can boost metabolism by 24 to 30% for 1.5 hours after drinking 500 ml, especially for those who consume water before meals which may help in reducing food intake.
We hope you read this blog, in which we discuss How To Break A Weight Loss Plateau. Weight loss plateaus can be frustrating and it is a normal part of the weight loss process. Hope this blog is beneficial for you.
Frequently Asked Questions (FAQs)
Question 1 – Does the weight loss plateau go away on its own?
Answer – In some cases, the weight loss plateau may resolve itself.
Question 2 – Does increasing exercise break a plateau?
Answer – Yes, it is an easy way to break out of a plateau.