So, you started going to a gym and cut all your harmful relationships with carbs and sugar, and just like you expected, your waist size reduced a few inches and your weight loss program is going off pretty well. This gave you enough boost to continue this miracle routine for some months now and you are peeling off your extra weight with your continuous efforts, but, suddenly when it seemed like everything is working perfectly, your body seems to stop responding to your routine and you seem to have reached a weight loss plateau.
This scenario is familiar to many of us when we feel like our body is refusing to lose weight further. But is this normal? Can you overcome this and continue losing weight like you were? Let’s find out.
What is a weight loss plateau?
According to experts, weight loss plateaus are very common. Most people experience it and with some modifications to your weight loss program, it becomes easy to overcome a weight loss plateau. When people start to exercise and start a diet plan to lose weight, they may see excellent results at a steady rate initially, but after a while, some people reach a weight loss plateau where their weight stays the same despite the efforts they put in exercises and dietary changes. This state is called weight loss plateau
Why does weight loss plateau occur?
Research shows that weight loss plateau usually occurs in about 6 months following the start of your low-calorie diet. While the exact reason behind this is something we are still not sure of, experts say that it is caused because your body adapts to the weight loss program like your exercise routine and diet, and defends against it for further weight loss. Also, if you lose weight rapidly in your weight loss program, after a certain point, your metabolism slows down to save energy. Slow metabolism consequently becomes another reason for your body refusing to lose weight further.
Read more: 5 important things to know about weight loss
How can you overcome a weight loss plateau?
First off, you need to understand that a weight loss plateau is not a disorder nor a fault in your weight loss program. It is your body’s natural response to weight loss. But, with a few changes to your routine, you can overcome a weight loss plateau.
1. Count your Calories
As you progress in your weight loss journey, you will eventually lose weight, your metabolism drops and your body requires fewer calories to fuel your current body. The diet plan and the calorie intake that you initially had when you began your weight loss program is a lot to your current body that has lost a lot of weight in the process. So, you need to adjust your calorie intake to match your body’s current weight.
Read more: How to stop eating junk foods?
2. Refresh your routine
Your muscles become familiar with a workout if you have doing it for a few months regularly and your body won’t see it as a challenge anymore and thus you won’t lose weight. So, you need to refresh your exercise routine regularly to make it challenging for your body. If you have been running for a few months now, try High-Intensity Interval Training (HIIT). This will burn fat effectively.
3. Get a quality shut-eye
You can also go into a weight loss plateau because of sleep deprivation. Getting a full night’s sleep is important to weight loss as it rests your body and resets your hormones. A night of good sleep will rejuvenate your body and provides energy to get the gym for the next day and even prevents fat accumulation in the body.
4. Keep your hydration in check
When you are on a weight loss program, the most important thing to keep in mind is to flush yourself with fluids regularly. When you are dehydrated, you may mistake it for hunger and may eat more than your body needs. So, try to hydrate yourself regularly in your training and cut those false hunger alarms off.
Read more: 5 cool gadgets to help you stay hydrated
5. Try intermittent fasting
Intermittent fasting is a new fasting trend where you go for a longer period without eating. It usually ranges between 16-48 hours. Intermittent fasting has been proven to be efficient in overcoming a weight loss plateau. It boosts fat loss and helps protect against muscle mass loss more effectively than a low-calorie diet plan.
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Overcoming a weight loss plateau is not that difficult. Just follow these expert tips and make a few lifestyle changes to lose weight and you will be back to your original form in a few days.
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