Not having the capacity to shed any more pounds after you thought you figured of the way to weight reduction is perhaps the most frustrating thing when you’re attempting to get healthier.
Despite everything you’re viewing your calorie consumption, eating healthy foods and exercising, yet the number on the scale has stayed at a relentless stop for as long as couple of weeks.
You’ve hit a plateau Does it suck? Beyond any doubt. Be that as it may, don’t give it a chance to be the finish of your journey.
As per a few specialists, hitting a weight loss plateau means you’re accomplishing something right. Graeme Tomlinson, a personal trainer and nutrition coach, says that the leaner a person gets, the harder it becomes to lose weight because your body requires less energy at its new lower weight than it did when you were heavier.
“You are required to consume less energy than you expend for fat loss to occur over time,” Tomlinson says. “This is what’s known as a calorie deficit. If the calorie deficit is big then more weight is lost. If the calorie deficit is small then less weight is lost. The more weight we lose, the more we undergo metabolic adaption to our new weight.”
So how would you get over that weight loss hump?
Switch up your lifestyle
Amanda Musin, a registered and licensed dietitian at the Tampa General Hospital in Tampa, Fla., says to continue losing weight, we have to constantly change up our lifestyle.
“A lighter you requires fewer calories than you did at a higher weight,” Musin says. “This change in metabolism forces us to adjust our health and fitness routine to continue losing weight.”
The dietitian additionally recommends reevaluating your way of life and closer look at what you’re eating.
“When feeding your children an afternoon snack, do you join in and eat a small handful? Or when eating out with friends, do you eat larger portions than when at home?” Musin asks. “These habits can appear to be harmless, but can quickly add up over the course of a week, especially if your metabolism has recently dropped.”
Pick up weights
While cardio is by all accounts a great many people’s go to for shedding pounds, remember to get a hand weight all over. Musin prescribes enhancing your cardio exercises with strength training.
“Loss of lean muscle mass can lower your metabolic rate and make it that much harder to lose weight,” she says. “Aim to incorporate at least two days a week of effective weight bearing exercise to increase metabolic rate and boost weight loss efforts.”
Stacie Clark, an iFit personal trainer, says its best to change up your workouts with a mix of cardio and weights so your body doesn’t get used to the same routine. When you challenge yourself, it forces your body to push through that plateau.
“Make sure to have a plan by having a balanced nutrition and training periodization strategy in place from the beginning and be willing to tweak it accordingly, if necessary,” Clark adds.
Disregard crash diets
Specialists propose adopting a sensible strategy to weight loss and being steady are keys to abstaining from hitting a plateau. Dana Angelo White, an enrolled dietitian for FoodNetwork, says one approach to do that is to avoid crash eats less.
“Slow and steady weight loss is much more successful long term,” White says. “It can also be helpful to maintain a challenging exercise routine – keep pushing yourself to help promote muscle building, which can help keep your metabolism firing on all cylinders.”
Tomlinson agrees, saying it’s important to make sure you’re not aggressively cutting calories when trying to lose weight. Understanding that losing weight takes time and approaching it in a more practical manner will make it easier to adhere to a calorie deficit and it will be more sustainable.
“Understanding more about the food you consume is literally empowering yourself with factual information that allows you to control your weight,” Tomlinson says. “This education is infinitely superior to any ‘miracle’ weight loss diet because you already have a diet, you just need to understand it better.”
Indulge in your favorite snacks
Try not to be hesitant to eat a cut of pizza or nibble on some additional rich popcorn at the theater.
White suggests indulging here and there saying that when people embark on a weight loss journey, they get caught up in depriving themselves of “indulgent” foods.
“By incorporating small treats like honey in your tea, the occasional slice of pizza or a handful of your favorite snack, you’re more likely to stay on track, avoid overeating and steer clear of a weight loss plateau,” White says.