Ten Tips to Overcome the Weight Loss Plateau

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Ten Tips to Overcome the Weight Loss Plateau

 

Are you tired of watching the same weight on the weighing scale despite all the exercises and dietary changes? This can lead to a lot of desperation and frustration. The weight loss plateau is the point during a weight loss journey where the person is unable to shed any more weight. Generally, this happens after six months of starting a workout regime and eating a healthy diet.

Article Summary: Many reasons can contribute to the weight loss plateau, including slower body metabolism, inability to adhere to a diet, or body adaptions to weight loss. This article might benefit you if you want to get past this disruption and continue meeting your target. The following tips will help overcome this obstacle:

  1. Try intermittent fasting;
  2. Perform strength training and high-intensity exercises;
  3. Note down your food intake;
  4. Reduce stress;
  5. Ensure a good night’s sleep;
  6. Consume more fibre-rich foods and vegetables;
  7. Control your mood swings;
  8. Motivate yourself regularly;
  9. Incorporate physical activity in your daily life;
  10. Consume small meals every 2-3 hours.

Try intermittent fasting

Intermittent fasting is about staying hungry for a long stretch of hours, typically more than 16 hours at a time. Studies have shown that there are numerous benefits of intermittent fasting, and it is beneficial in overcoming the dead-end in the weight loss journey. The following are different types of intermittent fasting:

  1. The 16/8 method;
  2. The 5:2 diet;
  3. Alternate day fasting;
  4. Eat stop eat;
  5. The warrior diet;
  6. Spontaneous meal skipping.

Perform Strength Training and High-Intensity Exercises

A person loses weight if, daily, more calories are burned than consumed. Experts recommend at least 150 to 300 minutes of moderate exercise weekly. So, when your body gets used to this level of activity you must put in an additional effort. The following types of training can help in losing further weight:

  • Weight training;
  • Cycling;
  • Interval training;
  • Swimming;
  • Pilates.

Note Down Your Food Intake

Maintaining a journal is essential for losing weight. You should note down your daily calorie intake so that you can compare it with the calories burned throughout the day. This activity requires effort but then again, there is no gain without pain.

Reduce Stress

Stress and depression can interrupt your weight loss journey. They increase the production of cortisol, also known as “stress hormone”. This hormone inhibits the burning of fat in the body. Stress and depression can be addressed through counselling and strong social support.

Ensure a Good Night’s Sleep

Studies show that people who have good sleeping habits tend to lose more weight. Sleep regulates the metabolism and repairs the body tissues. To get past the weight loss plateau, a person should prioritise at least seven hours of daily sleep.

Consume More Fibre-Rich Foods and Vegetables

A person should consume at least five servings of vegetables and three servings of fruits per day. These fill up the stomach and curb down the hunger pangs. Fibre-rich food, including legumes, generally slows down the digestion of meals, and a person feels full and satisfied.

Control your Mood Swings

People tend to resort to comfort eating when they are experiencing mood swings. Hence, the targets for weight loss may not be achieved. A person should try to calm down their nerves during challenging times. This can be improved by discussing problems with a friend or through professional counselling.

Motivate Yourself Regularly

Set achievable targets during the weight loss program. Motivate yourself to achieve them. This will boost your confidence, and you will enjoy the process of losing weight.

Incorporate Physical Activity in Your Daily Life

Try to replace the use of vehicles or public transport with cycling or walking, where possible. You should perform the house chores yourself as well. In this way, by taking small steps, you will be able to achieve your set target.

Consume Small Meals Every 2-3 Hours

It is better to consume smaller meals consisting of vegetables, fibres, and proteins after a 2-3 hours’ interval instead of eating heavy meals after 6-7 hours. When you spread out your meals throughout the day, you will feel more satisfied and do not experience hunger pangs.

Losing weight and overcoming the weight loss plateau is a tricky task but with the right mindset and motivation, you will overcome this obstacle. Do not go overboard with any diet or exercise and give your body enough time to achieve your targets.