Overcoming the weight-loss plateau

Overcoming the weight-loss plateau

Don’t go back into bad habits just because your weight loss has slowed down. These suggestions will assist you in resuming your weight-loss program.

You’ve put in the effort to eat a nutritious, low-calorie diet and improve your exercise habits, and your reward has been seeing your weight drop and feeling better. The scale, on the other hand, has stopped moving for reasons you can’t fathom. You’ve reached a stalemate when it comes to weight loss.

Please don’t give up. It’s very natural for weight loss to slow or even stop. You can select how to respond to a weight-loss plateau and prevent reverting to your previous healthy habits by learning what causes it.

What is a weight-loss plateau?

Every person who attempts to lose weight will ultimately reach a weight-loss plateau. Even still, most people are taken aback when this happens to them because they continue to eat healthily and exercise consistently. Even well-intentioned weight-loss efforts often halt, which is a disappointing truth.

What causes a weight-loss plateau?

A quick weight loss is usual during the first few weeks of dieting. This is due in part to the fact that when you reduce your calorie intake, your body first obtains energy by releasing glycogen, a carbohydrate located in the muscles and liver.

Because glycogen is partially made up of water, it releases water as it is used for energy, resulting in largely water weight loss. However, this is a one-time consequence.

Both muscle and fat are lost as you lose weight. Muscle aids in maintaining your metabolic rate (calorie burning). As a result, as you lose weight, your metabolism slows, resulting in you burning fewer calories than when you were heavier.

Even if you eat the same number of calories that helped you lose weight, your slower metabolism will slow your weight loss. You reach a plateau when the number of calories you burn equals the number of calories you consume.

You must either increase your physical activity or reduce your calorie intake to lose more weight. Continuing to use the same technique that helped you lose weight in the first place may help you maintain your weight loss, but it won’t help you lose any more.

How to overcome a weight loss plateau?

You may have lost all of the weight you can on your current diet and exercise regimen when you reach a plateau. Ask yourself if you’re happy with your present weight or if you want to lose more. If you want to drop more, you’ll need to change your weight-loss plan.

If you’re serious about losing weight, try these suggestions for breaking through the plateau:

Examine your habits. Examine your eating and activity logs from the past. Check to see if you’ve eased the restrictions, allowing yourself to eat more or exercise less. According to research, intermittent relaxing of restrictions adds to plateaus.

Reduce your calorie intake even more. Reduce your daily calorie intake even further, as long as you don’t go below 1,200. A daily calorie intake of less than 1,200 calories may not be sufficient to keep you from feeling hungry, increasing your risk of overeating.

Increase the intensity of your workout. Almost every day of the week, most people should exercise for 30 minutes. However, people who want to lose weight should exercise more frequently or at a higher intensity to burn more calories. Increasing your muscle mass with exercises like weightlifting will help you burn more calories.

Incorporate additional physical activity into your day. Consider your options outside of the gym. Increase your overall physical activity by walking more and driving less during the day, or by doing more yardwork or rigorous spring cleaning. Any form of physical activity will aid in the burning of calories.

Don’t let a weight-loss plateau lose your self-confidence :

If you’re having trouble breaking through a weight-loss plateau, talk to your doctor or a dietitian about other options. If you are unable to reduce your calorie intake or improve your physical activity, you should reconsider your weight-loss target. Consider how much weight you’ve shed. Perhaps the number you’re aiming for is a stretch for you.

You’ve already improved your health by improving your diet and increasing your physical activity. If you’re overweight or obese, even modest weight loss helps with chronic health issues associated with being overweight or obese.

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