You are almost there, you thought as you check your weekly weight loss records. For months now, you have been steadily shedding off those pesky extra pounds by dieting and exercising. You are doing everything right and on your way to a more active, healthy lifestyle.
Lately, though, you notice that no matter how hard you exercise and no matter how much you limit your carbs, the weight you shed is very minimal and even nonexistent.
You may be facing the dreaded weight loss plateau—the bane of weight loss.
What to Do When You Hit a Weight Loss Plateau
So what do you do when your weight loss stalls? Don’t be like others who quit in frustration because of the weight loss plateau. After all, there are many ways to break through it. Keep your spirits up, because the weight loss plateau is an obstacle that’s easy to break.
1. Get rid of cheat days.
Don’t worry, you can get your cheat days back once your weight loss is back on track, but as long as you are experiencing a weight loss plateau, cheat days have to be limited. If you are like most people, you may have set aside a day in a week to eat what you want and indulge your cravings for just a bit. While it is a good idea to avoid burnout, this may also contribute to the problem, especially if you eat a lot of carbs on your cheat days.
2. Reduce processed carbs further.
A weight-loss plateau can ruin your motivation to continue your weight loss journey. That is why more sacrifice is needed to break through it, including reducing your carb intake further. Dieting works when you are burning more calories than you take. When it comes to the weight loss plateau, cutting more processed carbs out of your diet may push your body to start losing weight again.
3. Rev up your workout.
Weight loss plateau happens when your body gets used to the workout you have been doing. As you lose weight, your metabolic rate slows down. That means you are burning fewer calories than when you started. By adding more intensity and time to your exercise, you can mitigate the effect of slowed metabolic rate. Aerobic exercise and high-intensity interval training (HIIT) can also help restart your
4. More protein and fiber, please.
Protein does more than just keep your muscle mass while you’re on a diet, it also helps increase metabolism and reduce appetite through the production of hormones, such as PYY. This keeps cravings from ruining your diet and helps you fight off the weight loss plateau. Fiber on the other hand makes you feel full longer even with fewer calories.
5. Manage stress.
Stress, aside from making you crave food, also increases your body’s cortisol production. Cortisol is the hormone that helps your body deal with stress. The problem is, cortisol also increases your belly fat storage, which makes weight loss difficult. And seeing your belly getting a bit fatter would have a big impact on your motivation. Manage stress through yoga, exercise, and meditation. Find time to relax and do what you love.
Don’t be so distraught if you hit the dreaded weight loss plateau. It is easy to break through it with the tips above. Try these tips before quitting your weight loss plan.