How to Beat a Weight Loss Plateau Effectively
You have a weight goal in mind, and while you lost weight rapidly at first, it seems the remaining extra weight won’t budge. Don’t worry, we’ve all been there. This is what we call a weight loss plateau, and it can be very frustrating and discouraging. However, there are strategies to help you start losing weight again and break this weight loss plateau.
Revise your workout routine
If you’ve been doing the same exercises for several months, chances are that your body got used to it and is not burning as much energy as before. Try different workouts or increase the intensity. For instance, if you’ve been doing mostly endurance training, give HIIT a spin.
Change your diet
Reducing your carbs can be a great way to start losing weight again. Research has found that low-carb diets help control hunger, provide feelings of fullness and promote long-term weight loss.
Increasing your fiber intake can also help you break the weight loss plateau by slowing the movement of food through your digestive tract, decreasing appetite and reducing the number of calories your body absorbs from food.
Load up on veggies. Vegetables are loaded with important nutrients, yet low in calories and carbs. Including them at every meal may help you reverse a weight loss plateau.
Try intermittent fasting
IF is simple, convenient, free, and accessible to anyone. It involves going for long periods of time without eating, typically between 16–48 hours.
It carries huge benefits if it is done right: weight loss, increased energy, reversal of type 2 diabetes and many other things. Plus, you’ll save time and money.
Manage your stress
Stress can be what’s preventing you from reaching your health goals. It promotes emotional eating, triggers food cravings, and increases your body’s production of cortisol, also known as the stress hormone. While it helps your body respond to stress, it can also increase belly fat storage.
Although one glass of alcohol typically contains only around 100 calories, it provides no nutritional value. This is what we call “empty calories”. In addition, many people have more than one drink at a sitting.
Alcohol can also make us feel more hungry by loosening inhibitions, which may lead to overeat or make poor food choices.
Drink more water
Drinking water, coffee or tea can help boost your metabolic rate and assist with weight loss. Caffeine and EGCG have been shown to promote fat burning.
Get better sleep
Insufficient sleep can interfere with weight loss. It reduces your metabolic rate and shifts your hormone levels to promote hunger and fat storage. Getting enough quality sleep will help you feel less stressed and help you shed the extra weight.
So even though hitting a weight loss plateau is discouraging and frustrating, it is possible to break it and start losing weight again. Just analyze, adjust, and keep on working towards your goal.