You have probably been working hard to eat a balanced, low-calorie diet and exercising more. The outcome you expect is to see your weight drop and feel better. The scale, on the other hand, might stop moving for no apparent reason. In such a situation, you will have reached a weight or fat loss plateau.
Do not be disheartened whatsoever. It is common for fat loss to slow down and sometimes stall. You will determine how to adapt and stop backsliding on your new healthy behaviors by learning what triggers a fat loss plateau.
Any person who attempts to lose weight will eventually reach a fat-loss plateau. Nevertheless, most people are taken aback when this happens to them since they want to continue eating healthily and work out regularly. Even effectively planned weight-loss attempts can fail, which is a frustrating fact.
You might have lost all of the weight you can with your new diet and workout schedule as you hit a plateau. Ask yourself whether you’re happy with your current weight or if you wish to lose more still. In a situation where you want to continue losing weight, you will need to change your weight-loss plan.
If you are determined about losing weight, these tips could possibly help you stop and overcome the plateau:
Increasing your exercise intensity or frequency can help you reverse a fat loss plateau. Typically, the metabolic rate tends to slow down while you lose weight. The gradual decrease in metabolic rate that occurs as weight loss progresses can make it difficult to maintain weight loss.
The great news is that research has shown that exercise can help to mitigate this impact. Resistance workout encourages muscle mass retention, which is an important factor in determining how many calories you burn while exercising and at rest. As a matter of fact, resistance exercise appears to be the most efficient form of weight loss exercise.
Studies have proven that low-carb diets are highly effective when it comes to weight loss. Whenever you feel hopelessly stuck, limiting your carb intake helps you keep your weight going in the right direction once again. Certain controlled trials have shown that very low-carb diets improve fat burning. It also encourages other metabolic improvements that help people lose weight.
On the other hand, very low-carb diets have been proven to reliably reduce hunger and facilitate feelings of fullness, unlike other diets. They also trigger the body to develop ketones, which have been revealed to help with weight loss by reducing appetite. This could result in unconsciously consuming less; hence it becomes easy to cut fat without any discomfort.
At times, you might still experience trouble losing weight even when you don’t seem to be consuming too much. Research, however, states that individuals tend to underestimate the amount of food they consume.
Obese people have been reported to take nearly 1,200 calories each day. On the other hand, a thorough analysis of the overall intake within 14 days indicated that they are actually taking almost twice this amount on average.
Keeping track of the calories and other macronutrients, including fat, carbs, and protein, is essential. This is because it provides actual information on the amount you are consuming. As a result, it makes it easy to adjust your diet when necessary. Other studies show that making a record of only the food intake can improve fat loss efforts.
Weight loss, in most cases, is slowed by stress. It not only promotes comfort eating and causes food cravings, but it also raises cortisol levels in the body.
Cortisol is often referred to as the stress hormone. Although it aids the body’s stress response, it also has the potential to influence belly fat storage. Furthermore, it appears that this effect is more significant in women.
As a result, releasing too much cortisol will make losing weight more difficult. While it may seem that you have less control over your stress levels, research has proven that learning to handle stress may aid weight loss.
Alcohol may be limiting your weight-loss attempts. Even though one alcoholic drink (1.5 ounces of hard liquor, 4 ounces of wine, or 12 ounces of beer) only has about 100 calories, it has no nutritional value. Furthermore, most people consume several drinks in a single sitting.
Another issue with alcohol is that it lowers inhibitions, which can result in overeating or poor food choices. This may be particularly troubling for people who are trying to conquer impulsive eating habits.
Research also shows that alcohol tends to inhibit fat burning and contribute to the accumulation of belly fat. If your weight loss has slowed, it might be safer to quit or drink alcohol in moderation.
Increasing your fibre intake can assist you in breaking through a fat loss plateau. This is particularly true for soluble fibre, which dissolves in liquid or water. Soluble fibre makes you feel satisfied and full by slowing the flow of food via the digestive tract.
Despite the fact that research indicates that all types of fiber could help with weight loss, a broad analysis of several studies found that viscous fibre, a soluble fibre, was the most effective at controlling appetite and food intake. Fibre can also help you lose weight by lowering the number of calories you consume from other foods.
Researchers estimate that raising daily fibre ingestion from 18 to 36 grams can result in 130 fewer calories absorption from mixed meals. This is according to a study examining calorie absorption in diets with varying amounts of fibre.
If you are having trouble breaking through a fat-loss plateau, speak to your physician or a dietitian regarding other options. In case you are unable to reduce your calorie intake or increase your physical activity, you should reconsider your fat-loss target.
Do not give up and go back to your old food and exercising habits. This could lead to you regaining the weight you’ve already lost. Instead, celebrate your accomplishments and keep working to sustain your weight loss.