Are you keeping to a healthy diet, exercising like you should and never skipping a day, but the numbers on the scale just stay the same? Weight loss plateaus happen often and can be really frustrating when you’re trying to improve your fitness. There’s nothing to worry about, because it’s normal. The right plateau breaking tricks can help you keep going.
Here you’ll discover useful ways recommended by experts to beat those weight-loss challenges.
What Do We Mean by a Weight Loss Plateau?
Your weight stays the same because your body is used to your way of life. As you get older, your metabolism declines, your body doesn’t burn as many calories and it becomes very being efficient—in fact, sometimes, too efficient.
- Your body’s ability to function with fewer calories over time
- A loss of muscle leads to your body burning fewer calories while doing nothing
- Changing what you do from one moment to the next
- Hormone changes that happens for women in their 30s, 40s or soon after birth
- Stress causes hormones to rise that store more fat and poor sleep does the same thing
1. Take another look at the number of calories your body requires:
As you become slimmer, you burn fewer calories for your body to stay the same. A calorie period that was great for you before may now not fit your new body.
- Try a calorie calculator to work out your new end point for weight loss.
- If you want to lose weight, eat up to 200 fewer calories each day.
- Stay away from major diet changes, because sometimes this can raise your risk of hunger which slows metabolism.
2. Pay attention to your strength training:
Much of what many women do in the gym is cardio, but it’s not so good at strengthening muscles. Because muscle increases your metabolism, you burn calories at a higher rate while doing little or nothing.
- Try to add in 2–3 resistance sessions for the week.
- Work out the legs, glutes, back and core to help improve your heart.
- Work those muscles together with HIIT if you want to burn maximum fat.
3. Try to do your workouts differently:
Doing the same movements over time makes your body use less energy.
- Vary your workout’s resistance, time or its nature.
- Add exercising with circuits, going boxing, attending a yoga class, hiking or swimming to your routine.
- To keep your progressing, keep switching your exercises.
4. Keep a Diary of What You Consume:
Eating snacks without thinking, using dressings or mistaking what a portion really means may cause your weight loss to stop.
These are our top five Smart Tracking Tips:
- One option is to write down all your meals on a journal or use an app such as MyFitnessPal.
- Weigh or measure all food cooked at the Korean family celebration.
- Don’t forget to count calories in coffee, beverage juices or alcohol.
5. There’s no reason to be afraid of your refeed day:
At times, refeeding can help you move past weight loss plateaus since it raises your metabolism and completes glycogen stores.
What Is a Day Set Apart for Eating More?
- Boost your diet with extra carbohydrates and calories for 1 or 2 days.
- Don’t change your clean eating habits—still fill your plate with whole grains, fruits and healthy carbs.
- Don’t eat too much at one time or consume too many highly processed foods.
6. Pay attention to both your sleep and managing stress:
When you’re stressed out and don’t get enough sleep, cortisol levels go up and this makes your body mostly store fat around your middle.
- Try to get 7–9 hours of really good sleep each night.
- Each day try some deep breathing, meditate or write in a journal.
- Try to avoid screens for a one hour or two before going to bed and use a regular bedtime.
7. Help Your Hormones Do Their Work:
The body normally releases extra hormones during PMS, perimenopause or after giving birth which affects how easily weight can be lost.
- Natural help for your hormones.
- Foods that will help you include salmon or flaxseed, both rich in omega-3s.
- Don’t eat foods high in sugar and refined starch that trigger insulin.
- Move your body and control your stress to keep estrogen and cortisol in check.
8. Drink water and drink even more water:
When you’re dehydrated, your metabolic rate drops and your body holds onto water which might make it harder to see any weight loss.
- Eat and drink enough to drink at least 2 liters a day.
- Remember to put electrolytes in your drink when you’re exercising vigorously.
- Remember to take a sip whenever you can and don’t let thirst happen first.
9. Don’t rush and stick with the training plan:
It’s possible that your system only needs time to regulate before you notice any change on the scale. We all hit plateaus and that doesn’t mean we should give up.
- Don’t let your mind wander: Don’t just use the scale; take photos or measure yourself to see your progress.
- Don’t only look at weight loss. Also pay attention to better sleep, muscle, stamina or energy.
- October has ended and November has come, but the urge to give up now will hurt your results in the future.
Escaping the Plateau and Keep Moving:
There’s nothing wrong with hitting a plateau; it means your body has adjusted to your current activity. These strategies will help you make progress again, support your metabolism and move deeper into better health. Try making improvements in your meals, increasing the weight you lift, handling stress differently or resting; one of these will usually break through your weight loss plateau when done with your health in mind, rather than with discipline.
