No matter your fitness level, hitting a weight loss plateau is all too common. While this can be discouraging and demotivating, it’s also completely normal.
You’ve been making an effort to eat healthily, exercise regularly, and track your calorie intake, but the numbers on the scale aren’t dropping. If you find yourself stuck, there are steps you can take to get back on track and break through that plateau.
It can be an ideal moment to take a step back and evaluate your goals, assess where you’ve come from, and figure out what needs to change. Doing this is vital because it may reveal that your current approach doesn’t work or your nutrition requires tweaking.
Once you hit your weight loss plateau, try something different to keep your body challenged. Alter your workout regimen to include different muscles, or try low-impact classes like Zumba. Ultimately, this will help maintain success and motivate you to continue on with this journey.
Continue reading if you want to learn how to overcome plateaus in your weight loss journey.
What Is A Weight-Loss Plateau?
A weight-loss plateau is an unpleasant experience many people endure as they attempt to shed pounds. This occurs when their body stops responding to changes made in diet and exercise routine, even after making significant dietary changes and progress with exercise.
One common cause of weight-loss plateaus is when someone has reached an equilibrium between their caloric intake and expenditure. As a result, their body adapts and slows down the metabolism to maintain this set point.
To determine what’s preventing you from reaching your weight-loss goals, speak to a healthcare provider or registered dietitian. They can develop a tailored plan for success that breaks through any plateaus you may be facing.
How to Overcome a Weight-Loss Plateau?
Plateaus occur for a reason, usually related to your body’s biology. When the number on the scale drops below your biological “set point,” your body fights against further weight loss efforts. However, there are a few tips to overcome a weight-loss plateau.
Reassess Your Goals
A weight-loss plateau is an annoying obstacle that may appear after you have achieved significant success with weight loss. These periods of inactivity or inactivity can last anywhere from days to months. Everyone experiences weight fluctuations from time to time, but if your progress stalls, it’s essential to identify what might be causing this and find ways to break through it. It can also be beneficial to re-evaluate your objectives and consider why you started dieting in the first place.
Increase Exercise Frequency or Intensity
Weight-loss plateaus are an unfortunately common occurrence that can be discouraging and demotivating. Fortunately, overcoming it is achievable. If you feel like your fitness progress has stopped, increasing the frequency or intensity of your exercises could help keep your body challenged and keep you on track with your fitness objectives. This will keep your metabolism high and encourage continued progress towards those desired results.
Cut Back on Carbs
If your weight loss efforts have been unsuccessful, try altering your diet for a few weeks. This could include adding more protein to meals or cutting back on carbs. According to some studies, a low-carb diet has been linked to higher rates of weight loss. It also increases satiety and suppresses hunger, making it easier for individuals to resist cravings. However, it’s essential to be mindful not to drastically cut back on carbs.
Don’t Skimp on Protein
Protein is one of the most satisfying nutrients you can consume, keeping you feeling full for longer and helping regulate blood sugar fluctuations. This satiating effect may make it easier to resist overeating or to snack between meals. Increased protein consumption can boost your metabolism, aiding weight loss by burning off extra calories and encouraging fat.
Track Everything You Eat
Tracking your food intake can help you break through a weight-loss plateau and determine whether or not you’re eating enough or too much. It also serves to provide valuable feedback if you feel uncertain about whether you are getting enough nutrients in your diet. Tracking your diet can be done in two ways: writing down a list of what you eat or using an app that tracks food and calories.
When you find yourself stuck on a weight-loss plateau, it’s essential to assess your stress levels. Controlling stress can help you break through this obstacle and prevent future reoccurrences of the same issue. Chronic stress increases cortisol, which in turn stimulates your appetite. Furthermore, high levels of this hormone may contribute to fat storage around the midsection in some individuals.
Try Intermittent Fasting
If you are having difficulty breaking through a weight-loss plateau, intermittent fasting could be the solution. You can learn more about it by reading the review. This diet plan not only helps you shed pounds but also improves your overall well-being. Intermittent fasting is a type of calorie restriction that may reduce your body’s capacity to store fat and increase the rate at which it burns it off. It has also been linked to improved heart health, reduced inflammation, and enhanced brain function.
Alcohol has many health advantages, but it may also hinder weight loss efforts. It increases total caloric intake, saps motivation to exercise, and interferes with sleep quality. Even moderate drinking can throw your diet out of balance in all three areas. So when it’s necessary to indulge in a drink or two while dieting, make sure it’s done so in moderation.
Get Plenty of Sleep
Sleep is essential for both mental and physical well-being. A lack of shut-eye can have detrimental effects on your mood, energy level, cognitive clarity, and stress management skillset. Sleep deprivation can also lead to a weight-loss plateau. So, make sure you improve your sleeping habits. Experts suggest adults get between seven and nine hours of sleep each night.
Eat More Fiber
Increasing your fiber intake can be beneficial in breaking through weight-loss plateaus. Not only that, but it may also keep your cholesterol and blood sugar under control as well. Increase your fiber intake by eating more fruits, veggies, whole grains, and legumes. You can add ground-up bran or uncooked oatmeal to baked goods for extra bulk.
Losing those extra pounds is one of the most satisfying things you can do for your health, but it can be disheartening when progress slows, and your scale stays put. When your weight stops changing despite all the efforts, it is known as a weight-loss plateau. Fortunately, this doesn’t have to be permanent. There are several simple strategies that you can use to overcome it and stay on track with your goal. The first thing you need to do is evaluate your diet and exercise plan. A common factor in weight-loss plateaus is a decrease in physical activity. To combat this, try switching up your workouts and adding other calorie burners into your day.