How to break through a Weight Loss Plateau?

Weight loss Plateau can be very frustrating. But, they are a common part of the weight loss process. Get10 easy ways to break through a weight loss plateau.

After talking to a few clients and boot campers, the confounding issue of the weight loss plateau has directly got into my head. If you are also suffering from the same, please learn some great tips about how to break through the weight loss plateau for making your weight loss and fat loss goals go on, even while #SaferAtHome!

You’ve worked hard to follow a healthy, low-calorie diet and improve your exercise habits in the quarantine period by stopping drinking soda and not bringing ice creams at home, and your reward has been watching your weight drop down & eventually you feel better. Now, however, for no apparent reason, the downgoing scale has stopped exploding. You have come to the realm of weight loss. You might be on a weight-loss plateau.

Do not give up. It is common for weight loss to slow down and stand firm. By understanding what causes the weight loss plateau, you can decide how to respond and avoid relapsing into your new healthy habits.

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What is a Weight Loss Plateau?

Stucking to a weight-loss plateau eventually happens to anyone who is trying to lose weight. Still, most people are surprised when it happens because they still eat carefully and exercise regularly. The sad reality is that even well-planned efforts to lose weight can come to a stall.

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What causes Weight Loss Plateau?

During the first few weeks of weight loss, rapid weight loss is normal. In part, this is because when you cut calories, the body gets the energy it needs initially by releasing its glycogen stores, a type of carbohydrate found in muscle and liver.
Glycogen is water-soluble, so when glycogen is heated, it releases water, leading to weight loss, especially water loss. However, this effect is temporary.

Causes of weight loss plateau
Causes of weight loss plateau

As you lose weight, you lose some muscle and fat. Muscles help keep your metabolism rate high. So as you lose weight, your metabolism slows down, causing you to burn fewer calories than you did with your heavyweight.

Your slower metabolism will reduce your weight loss, even if you eat the same number of calories to help you lose weight. When the calories you burn are equal to the calories you eat, you reach the plains i.e weight loss plateau.

To lose more weight, you need to increase your physical activity or reduce the calories you eat. Using the same method initially, you can break through the weight loss plateau and can maintain your weight loss rate, but it will not lead to more weight loss.

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How to break through a Weight Loss Plateau or How to overcome a Weight Loss Plateau

weight loss plateau

When you get to a weight loss plateau, you might have lost all the weight you are supposed to lose in your current diet and exercise program. Ask yourself if you are satisfied with your current weight or if you want to lose more. If No, then you will need to adjust your weight loss plan.

If you are serious about losing weight, follow the below weight loss plateau solutions :

1. Cut Back on Calorie intake

As you lose weight, your metabolism may decrease because your body needs fewer calories or “energy” to provide energy to you. At the beginning of your weight loss journey, the calorie diet you had will need to be adjusted to match your current weight loss needs. Be sure to update your calorie target by using a calorie calculator.

2. Focus on the Quality

A burst of weight loss plateau is more than the calories in and calories out. Processed foods will not do it for you anymore, try taking quality whole foods such as vegetables, beans, high-fiber fruits, and lean protein which are necessary for your engine to burn out body fat. Make sure to pick fresh vegetables from the store or market.

3. Routine Rotation

Are you running on the treadmill or just walking outside for the last 2-plus months? It’s time to change your workout. Muscles are accustomed to old-fashioned exercise, which makes your normal routine less efficient. To see a change in body fat, you need to get out of your comfort zone. High-Intensity Interval Training (HIIT) has been shown to burn body fat effectively. Try doing a quick job on the track, do a Sunday email workout by Coach Center, or take occasional walks and running.

Note: Just progress slowly and deliberately when you include regular exercise. Acting too quickly can leave you feeling overwhelmed, tired, or hurt.

4. Avoid Cleanup Work

An extra bite here, a little nibble there. Those calories also count, even if they are not on your plate. This is how people get fat. Unintentionally munching children’s leftovers (or spouses) seems harmless, but resist the urge to eat snacks because it can be a barrier to seeing the desired results.

5. Know Your Numbers

If your efforts to overcome weight loss do not work, talk to your doctor or dietitian about other strategies you can try. If you do not continue to reduce the calories you are eating, or increase your physical activity, you may want to revisit your weight loss goal. Announce the weight you lost. Maybe the number you’re fighting for doesn’t make sense to you.

Because you have already improved your diet and increased your exercise, you have already improved your health. If you are overweight or obese, even a small amount of weight improves the chronic health conditions associated with obesity.

Whatever you do, do not give up and go back to your old eating and exercise habits. That can make you regain your weight. Celebrate your success and continue your efforts to keep your weight down.

6. Get Level Sleep

Getting a good night’s sleep is important for losing body fat because it restores your hormones. Even a slight sleep deprivation can lead to an increase in cortisol, a stress hormone. Elevated cortisol levels can lead to the accumulation of body fat, especially around the middle or tummy region. Too many people have been VERY depressed lately, so if you can’t change the pressure you’re exposed to, then CHANGE your reaction to that stress.

7. Keep a close eye on your calorie needs

Studies have shown that people tend to think about how many calories they burn during exercise, but they ignore how many calories they eat. To improve your calorie needs, use the basal metabolic rate calculator to learn how many calories you burn per day if you have done nothing but rest for 24 hours. Use your basal metabolic scale as a benchmark to subtract the estimated amount of calories burned during exercise. Keep in mind that the number of calories burned during exercise may vary.

8. Keep your body Hydrated

Keep your hydration in check because the body often craves food when it is dehydrated. Symptoms of dehydration are similar to the symptoms of starvation, so it is easy to confuse the two. Plan to drink 80-100 ounces (2.35 liters) of water a day because of the additional fluids lost during the workout.

9. Increase In Muscle Mass

Want to burn more calories while resting? Lift (heavy) weights and follow a strength training program to build muscle. If you have extra muscle, you burn more calories, and more body fat will be shed.

10. Eat lots of Protein

Protein has a very high impact on diet, which means that eating protein burns more calories during digestion. Proteins also contain amino acids and leucine, which many studies have identified as a potent catalyst of body fat burning.

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FAQ

weight loss plateau FAQ

How do I get past a weight loss plateau?

Here are the 10 Best tips to get past a weight loss plateau:

  1. Cut Back on Calorie intake
  2. Focus on the Quality
  3. Routine Rotation
  4. Avoid Cleanup Work
  5. Know Your Numbers
  6. Get Level Sleep
  7. Keep a close eye on your calorie needs
  8. Keep your body Hydrated
  9. Increase In Muscle Mass
  10. Eat lots of Protein

How long does a weight loss plateau last?

The plateau can stay anywhere between eight to twelve weeks, but it also varies from man to man. After this, it is very easy for us to recommence a period of weight loss.

Will a weight loss plateau go away on its own?

You may need fewer calories or more exercise to keep your weight low. This is the main reason for the weight loss plateau. In addition, it is almost impossible to lose weight further without exercise.

Does everyone hit a plateau weight loss?

Stucking to a weight-loss plateau eventually happens to anyone who is trying to lose weight. Still, most people are surprised when it happens because they still eat carefully and exercise regularly. The sad reality is that even well-planned efforts to lose weight can come to a stall

Why can't I lose weight when I exercise and eat right?

As you lose weight, you lose some muscle and fat. Muscles help keep your metabolism rate high. So as you lose weight, your metabolism slows down, causing you to burn fewer calories than you did with your heavyweight.

Your slower metabolism will reduce your weight loss, even if you eat the same number of calories to help you lose weight. When the calories you burn are equal to the calories you eat, you reach the plains i.e weight loss plateau.

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Conclusion

Weight loss Plateau can be frustrating and disappointing.
However, they are a common part of the weight loss process. In fact, almost everyone comes across a weight loss plateau at some point in their weight loss journey.
Fortunately, there are several strategies of how to break through the weight loss plateau, and you can start losing weight and also successfully achieve your goal weight again.

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Abhishek Ghosh
I care about my clients, and there's nothing important to me than helping somebody go through an experience that makes them happy, confidant & strong. I know how being overweight affects your whole life, and I want to be there for those who want to bring about change. I want to help you discover the benefits of training that have helped me in the course of life. And I am here to guide you every step of the way.
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