Weight Loss Plateau? Let’s break it!

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Get ‘thinspired
We all need a little positive reinforcement every now and then.

While you put a stop on drinking soda and bringing ice cream into the house, you start to shed off the extra kilos. This boosts your confidence, and you join a gym to burn some more calories on the treadmill, which again makes you feel that you have peeled off some weight. All of your efforts paid off and you lost weight, possibly even a lot of weight! But, for how long? Now, you feel stuck. You feel as if you’ve reached a weight loss plateau ……

You’re possibly at a healthy weight, albeit above your dream weight, but those irksome 5-10-15 kilos are still lingering. Why? Are you just dreaming too big and searching for something that is out of reach? If you’re at a healthy weight, this might be because the body likes to maintain a stable weight, also known as set-point weight. While your body’s set point can be adjusted, it can take some time to get there.

The Weight Loss Plateau

The human body is incredibly adaptive, and will do its level best to maintain equilibrium (homeostasis).
The plateauing effect is the biggest motivation-killer there is.

 

Weight loss plateau

 

As you are losing weight, it can be tempting to cut calories too low to shed kilos faster. The downside to this technique: your muscle can be used as energy and this gradually slows your metabolism to spare energy. Whether you find yourself above your body’s natural set-point weight or if you’re hard pressed to lose those vanity kilos, here are a few ways with which you can overcome a weight-loss plateau:

1. Adjust your calorie intake:

As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. An extra bite here, a little nibble there. Those calories DO count, even if they aren’t on your plate. Mindlessly munching seems harmless, but resist the snack urge because it might be what’s keeping you from seeing results.

2. Focus on quality:

Busting through a weight-loss plateau is more than calories in and calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fiber fruits and lean proteins are needed for your engine to burn body fat.

3. Rotate your routine: Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals.

Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. This might go a long way in overcoming the weight loss plateau.

4.Get In Touch With Your Stomach:

Eat only when you’re hungry. That doesn’t mean you wait till you’re famished and lunging for every cheeseburger in sight. Rather, listen for those little hunger pangs that tell you, “Time to eat.” Then go ahead and eat. By waiting to eat till you’re hungry, you’re getting more satiety out of that meal than if you’d eaten the same meal when you weren’t hungry. More satiety means less calorie intake overall.

5.. Eat Water-Rich (Not Fat-Rich) Foods:

Fill up on water-rich, fiber-filled foods like vegetables, fruits, beans, hot cereals, potatoes, corn and brown rice. Foods with a lot of water usually provide a lot of stomach-filling volume, but not a lot of calories. Water can help you stay hydrated and overcome the dreaded weight loss plateau.

6. Sleep:

A full night’s sleep is vital to losing body fat because it resets your hormones. Even a little sleep deprivation can lead to increased cortisol, a stress hormone. Elevated cortisol levels can lead to body fat accumulation around the midsection.

7. Keep a closer eye on your caloric needs:

It is often seen that people overestimate how many calories they burn during exercise, and underestimate how many calories they eat.

8. Flush with fluids:

Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink approximately 2 litres of water per day plus additional fluids lost during activity.

Keep your hydration in check since the body will often crave food when you are even mildly dehydrated. Symptoms of dehydration are similar to symptoms of hunger, so it’s easy to confuse the two. Aim to drink approximately 2 litres of water per day plus additional fluids lost during activity.

9. Increase muscle mass:

Want to burn more calories at rest? Try lifting weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.

Want to burn more calories at rest? Try lifting weights and follow a strength-training program to build muscle. The more muscle you have, the more calories you burn, and the more body fat you’ll shed.

10.Change How You Caffeinated:

As the self-proclaimed biggest lover of coffee in the world, I can’t believe I am saying this, but your coffee habit may be halting your weight loss progress. Instead, why not try green tea. What makes green tea so waist friendly? It contains fat-blasting compounds called catechins, that chisel away at belly fat by revving the metabolism then speeding up the liver’s fat burning capacity. Making the switch from coffee to green tea may be just what your body needs to get back on track toward weight loss success, why not give it a go? You’ve got nothing to lose, but weight!

 

Put these tried and true tips into action, and soon you’ll be saying, “What weight-loss plateau?”

 

Every person is unique, and we must learn how our individual body responds – and how to work with that.

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