A weight-loss plateau is when you stop losing weight despite a regular diet and exercise routine that had previously helped you lose weight. Many of us question what we’re doing wrong, putting the blame on ourselves when the pounds stop falling.
Weight loss plateaus can be frustrating, specifically if you’re struggling to identify the cause. Still, try not to get discouraged. It’s common to reach a plateau during a weight loss journey. The good news is that, despite how difficult it may seem, you can keep burning fat and avoid remaining stuck.
When you hit a plateau, you frequently need to alter your diet and workout routine. You can lose more weight and get to your desired weight if you exercise regularly and have patience. The following advice can help you get through the plateau and see results.
1. Adjust your exercise routine
To help you break through a plateau, you need to move your body in novel, challenging ways. This may involve increasing your workout’s intensity or trying something completely different.
For instance, If you want to walk, try to include intervals at a faster pace. Each interval might only last a couple of minutes, but if you keep working hard, you’ll burn more calories. You might also increase the intensity by walking at a higher incline.
2. Consult With a Registered Dietitian
If you're having trouble maintaining a weight-loss routine, consider consulting a registered Dietitian. Your dietician can assist you in creating a diet plan customized to your nutrition and weight loss needs. Additionally, they will assist in identifying and addressing issues with eating behaviour that you may not be aware of, so you may make healthy, long-lasting lifestyle changes.
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3. Get Plenty of Sleep
Getting adequate sleep can support your weight loss efforts, whether you’ve hit a plateau or are just getting started.
Studies suggest that sleep restriction leads to hormonal alterations, which may favour increased calorie intake and decreased energy expenditure, ultimately leading to weight gain.
In addition to short sleep duration, evidence suggests that sleep disturbance, such as obstructive sleep apnea and poor sleep quality, may increase obesity risk.
If your weight loss efforts are not producing results, it may be time to examine your sleep habits.
4. Reduce Stress
If you want to jump-start weight loss, minimizing your stress levels is critical. As an illustration, stress raises cortisol levels, which can increase appetite. People frequently crave comfort foods because sugary, high-fat foods appear to offset the effects of stress. Consider making a list of stress-relieving things you can do in place of eating, including performing deep breathing exercises or meditation, to help you manage stress and reject unhealthy foods. Talking to a therapist might be beneficial for you as well.
5. Measure Success Beyond the Scale
Don’t rely on your scale as the only tool to measure your success as you overcome a weight loss plateau. Remember that the scale is not your only measure of success. Instead, notice other essential points, including body composition, healthy choices, healthy eating behaviours, gym time and body measurements. So, if the number on the scale still hasn’t budged, but your jeans fit more comfortably, pat yourself on the back and know that you’re on the right path.
