Overcoming the weight-loss plateau
Don’t go back to bad habits just because your weight loss has stalled. These tips will help you restart your weight loss plan. we will help to Overcome the weight-loss plateau.
You’ve worked hard to eat a healthy, low-calorie diet and improve your exercise regimen, and your reward is to lose weight and feel better, but for a reason. I can tell if the scales have stopped moving. Weight loss.
Do not give up. It is normal to slow down or even stop losing weight. you can decide how to cope and not return to your new healthy habits.
What is a weight-loss plateau?
After all, getting stuck on a weight loss plateau happens to anyone trying to lose weight. The disappointing reality is that even well-planned weight-loss efforts can stall.
What causes a weight-loss plateau?
Rapid weight loss is normal; This is in part because when you cut calories, your body gets the initial energy it needs by releasing stored glycogen, a type of carbohydrate found in your muscles, and liver.
Glycogen consists partly of water. So when glycogen is burned for energy, water is released, resulting in weight loss that is mostly water. However, this effect is temporary.
When you lose weight, in addition to fat, you also lose some muscle. Muscles help keep the rate at which you burn calories (metabolism) high. So, as you lose weight, your metabolism slows down, causing you to burn fewer calories than you would at your highest weight. Load.
A slower metabolism will slow down your weight loss, even if you are consuming the same amount of calories that helped you lose weight. When the number of calories burned is equal to the number of calories eaten, you have reached a stable state.
To lose weight, you must increase your physical activity or reduce your calorie intake. Using the same method can effectively support your initial weight loss, but will not lead to further weight loss.
How to overcome a weight loss plateau?
By the time you reach your peak, you may have lost all the weight you had with your current diet and exercise plan.
If you’re looking to lose weight, try these tips to overcome the threshold:
Review your habits: Review your food and activity records. Make sure you don’t relax the rules by allowing yourself to exercise with larger portions or less exercise. Research shows that loosening the rules contributes to stagnation.
Cut calories: Reduce your daily calorie intake even more unless it brings you less than 1200 calories.
Rev up your workout: Most people should exercise for 30 minutes a day, almost every day of the week, but people trying to lose weight should exercise more often or increase their intensity to burn more calories. helps burn more calories.
Get more active in your day: Think outside the gym. Increase your overall physical activity throughout the day by walking more and using your car less, or by trying to do more gardening or a vigorous spring cleaning.
Don’t let a weight-loss plateau lose your self-confidence :
Weight loss goal. Estimate the weight you have lost. Perhaps the number you are fighting for is not realistic to you.
Since you have already improved your diet and increased your exercise, you have already improved your health. If you are overweight or obese, even a small amount of weight loss improves chronic obesity-related health conditions.
This can help you regain the weight you lost. Celebrate your success and keep your efforts to maintain the weight loss.