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Top 7 ways to bypass Weight Loss Plateau

Top 7 ways to bypass Weight Loss Plateau

Top 7 ways to bypass Weight Loss Plateau

While the weight tends to drop off pretty quickly at first, at some point it seems like your weight isn’t sagging.

This inability to lose weight is known as the weight loss plateau or plateau and can be frustrating and daunting.

However, several strategies can help you lose weight again. Here are 14 tips to help you break the weight loss plateau.

1. Cut Back on Carbs :

Studies have shown that low-carb diets are extremely effective for weight loss.

Studies have shown that low-carb diets are extremely effective for weight loss.

In fact, a large review of 13 studies over a period of at least a year found that people who ate less than 50 grams of carbs per day lost more weight than those who followed a traditional weight loss diet.

Reducing your carbohydrate intake can help bring your weight back to normal when you’re feeling hopelessly stagnant.

Whether restricting carbohydrates leads to a “metabolic advantage” that forces your body to burn more calories is a question that continues to be debated among nutritionists and obesity experts.

Whether restricting carbohydrates leads to a “metabolic advantage” that forces your body to burn more calories is a question that continues to be debated among nutritionists and obesity experts.

Some controlled studies have shown that a very low-carb diet increases fat burning and promotes other metabolic changes that promote weight loss, while other studies have not shown this effect.

However, very low carbohydrate diets have consistently been shown to reduce hunger and promote satiety more than other diets; They also cause your body to produce ketones, which have been shown to reduce food cravings.

This can lead to the fact that you subconsciously eat less, and it will be easier for you to start losing weight again without feeling hungry or upset.

2. Increase Exercise Frequency or Intensity :

Speeding up your exercise regimen can help reverse weight loss.

This is because, unfortunately, as you lose weight, your metabolism slows down.

A study that involved more than 2,900 people found that for every pound (0.45 kg) lost, they burned an average of 6.8 fewer calories.

When weight is lost, the progressive decrease in metabolic rate can make continuous weight loss extremely difficult.

The good news is that exercise helps counteract this effect.

Resistance training helps maintain muscle mass, which is a key factor in how many calories you burn during activity and at rest. In fact, endurance training seems to be the most effective form of weight loss exercise.

In a 12-week study, young, obese women who ate a low-calorie diet and lifted weights for 20 minutes a day lost an average of 5.9 kg and 2 inches (5 cm) from their waist.

Other physical activities have also been shown to protect against metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT).

If you are already exercising, you can exercise an additional day or two per week, or increase the intensity of your exercise to increase your metabolism.

3. Track Everything You Eat :

At times it may seem like you are not eating that much, but you still find it difficult to lose weight.

In general, researchers have reported that people tend to underestimate the amount of food they eat.

In one study, obese people reported consuming around 1,200 calories a day; however, a detailed analysis of their intake over a 14-day period showed that, on average, they consumed almost double the amount.

By tracking your calories and macronutrients (protein, fat, and carbohydrates), you can get specific information about how much you are consuming so that you can adjust your diet if necessary.

Additionally, research suggests that simply recording your food intake can improve your weight loss efforts.

4. Don’t Skimp on Protein :

If weight loss has stopped, increasing your protein intake may help.

First, protein increases the metabolic rate more than fats or carbohydrates.

This is due to the thermic effect of food (TEF) or the improvement in metabolism that occurs as a result of food digestion. Digesting protein increases calorie burn by 20-30%, more than double that of fats or carbohydrates.

Second, protein stimulates the production of hormones like PYY that help reduce appetite and satisfaction.

In addition, maintaining a high protein intake can help protect against muscle loss and metabolic slowdowns that commonly occur during weight loss.

5. Manage Stress :

Regular stress can slow your weight loss.

In addition to making you feel comfortable while eating and stimulating your appetite, it also increases the production of cortisol in the body.

Cortisol it helps your body respond to stress, it can also increase belly fat stores. In addition, this effect is more pronounced in women.

As a result, excess cortisol production can make weight loss very difficult.

It may seem like coping with stress in life is difficult, but research has shown that dealing with stress can help you lose weight.

In an eight-week study of 34 overweight and obese women, a stress management program that included muscle relaxation and deep breathing resulted in an average weight loss of 4.4 kg.

6. Protein Intake :

When it comes to protein, it’s not just your daily intake that matters.

Consuming protein throughout the day gives you several ways to boost your metabolism through the thermal effects of food (TEF).

There is also increasing research showing that consuming protein with every meal is beneficial for weight loss and muscle maintenance.
Protein metabolism experts recommend that adults consume at least 20 to 30 grams of protein per meal, based on three meals a day.

7. Eat Vegetables :

Vegetables are ideal food for weight loss.

Most vegetables are low in calories and carbohydrates, high in fiber, and contain healthy nutrients.

In fact, studies have shown that diets that include the most vegetables usually result in the most weight loss.

Unfortunately, many people don’t get enough of these slimming foods.

However, it’s easy to add some boiled or raw greens, tomatoes, or other greens to any meal, including breakfast.

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