How I Broke My Weight Loss Plateau

One of the best ways to break through a weight loss plateau is by changing your routine. Once you've been on a certain diet and exercise routine for a while, your body becomes accustomed to the routine and it becomes more efficient at completing the activity. This means you're not burning as many calories. To break through your plateau, you need to challenge your body and try something new. Increase your intensity or try something different, such as walking intervals at a higher pace.

Adapt your diet and exercise plan

Approximately six months into your weight loss journey, you'll likely hit a plateau. Even if you're following a strict diet and exercise plan, your body will eventually adjust to these changes. If you've found that your weight loss has stalled, here are some tips for breaking through this plateau and achieving your fitness goals. Adapt your diet and exercise plan to break your weight loss plateau by changing your eating habits and adjusting your physical activity.

The first step to breaking through a weight loss plateau is to notice the signs that you're hitting a wall. Weight loss plateaus can be an indication of a body imbalance or lack of weight loss. You may feel tired, sluggish, or lacking energy. You may also experience poor recovery after your workouts or a bloated feeling. Your gut may be overactive, or you may be experiencing an over-the-top digestive distress. Whatever your symptoms, you'll want to adapt your diet and exercise plan as soon as possible.

Increase your physical activity

Whether you're at a plateau in your weight loss journey or you just want to re-start the process of losing weight, increasing your physical activity can help. According to the Centers for Disease Control and Prevention, 150 minutes of moderate to high-intensity exercise each week is the minimum requirement for a healthy lifestyle. Two to three days of strength training is recommended as well. Increasing physical activity will help you overcome this plateau and start your weight loss journey again.

In addition to increasing your physical activity, eating more protein and spreading your protein intake will help your weight-loss goals. And don't forget to stay hydrated! If you are experiencing a weight-loss plateau, try incorporating some cheat meals into your diet. These are often called refeed meals, and they can help you progress by tricking your brain into burning more calories. And, if your diet is already too restrictive, try a cheat meal once a week.

Increase your intake of green tea

You've reached a weight-loss plateau, but don't despair. There are a number of ways to break the weight-loss plateau, and a few of them will help you lose weight in a healthy way. You can change your exercise routine or your diet to break your plateau. Drink plenty of water and cut out dehydrating beverages such as sodas. Also, assess the amount of sugar and sodium you eat each day. Try substituting spices in your cooking to avoid salty foods. And don't forget to eliminate sugar from your coffee.

Besides helping you burn fat, green tea contains caffeine and a flavonoid called catechin. These compounds boost the metabolism and fat-burning capacity of the liver. You may even be surprised to learn that switching from coffee to green tea can improve your weight loss efforts. So, what can you expect from a green tea supplement? A recent review found that caffeine boosts the metabolic effect of exercise.

Increase your intake of protein

If you're looking to break your weight loss plateau, increasing your protein intake may be the answer. Studies show that consuming enough protein boosts your metabolism and helps maintain lean muscle mass. A good rule of thumb is 0.5 to 0.75 grams of protein per pound of body weight. Lean protein foods are low in calories and high in amino acids, which help build and maintain muscle tissue. Alcohol also adds calories, and many people tend to drink more than one drink per day.

While weight loss plateaus are frustrating, they are also important parts of the journey. They can be used as checkpoints, giving you the opportunity to recommit to your successful habits and practice new whittling down strategies. They can also give you a chance to reassess your goals and figure out what sacrifices you'll need to make in order to hit them.

Increase your calorie intake

A common cause of weight loss plateaus is increased calorie intake. Many dieters underestimate their caloric intake because their body has adjusted to the new weight. Increasing activity can boost your resting metabolic rate. In addition to increased activity, increasing calorie intake can help you maintain your desired weight. In some cases, you may need to tweak your goal or your eating style. Regardless, a few changes will help you break through your plateau.

If your diet is causing your body to reach a plateau, it's time to make some changes. Many people choose a low-fat diet because it's easy to feel hungry when you eat small amounts. However, this approach isn't sustainable. Instead, high-fat foods contain little protein or satiety. Protein-rich foods, such as rib-eye steak, chicken with skin, and fatty fish, are ideal sources of energy. For added protein, increase your intake of non-starchy vegetables.