How to Break a Weight Loss Plateau

how to break a weight loss plateau

If you haven't lost weight for a while, you might be wondering, how to break a weight loss plateau? Here are some things to try: Cut calories and increase protein intake, improve sleep, and avoid compensatory inactivity. You might also try cutting down your activity level a bit, too. If you're not able to see any significant results, consult a doctor and follow a program tailored to your body.

Improve sleep quality

Inadequate sleep increases appetite and reduces insulin sensitivity, triggering metabolic and hormonal changes. Lack of sleep is also linked to obesity and is a risk factor for weight gain. It can also have an effect on your mental health and thought patterns. Fortunately, there are several ways to improve your sleep quality and break the weight loss plateau. Try one or all of these simple changes for a more restful night's sleep.

First, try cognitive behavioral therapy (CBT-i), a treatment for insomnia. The information can be found online for free and CBT-i certified sleep professionals can coach you through the process. If you are serious about breaking a weight loss plateau, establishing healthy sleep habits will help you get there. If you're not a fan of these treatments, consider consulting a sleep specialist for help.

Increase protein intake

You've probably heard that increasing your protein intake is one of the best ways to jumpstart your weight loss. But what is protein, and how can it help you lose weight? For one thing, protein increases your metabolic rate. And it also boosts your satiety hormone. Protein also prevents your body from losing lean muscle mass while you're dieting. Experts recommend having 20-30 grams of protein at each meal.

In addition to boosting your metabolism and improving your metabolism, protein helps keep your muscle mass healthy and provides fuel for the body's daily needs. For this reason, you need a certain amount of protein in your diet to break through a weight loss plateau. However, if your protein intake is low, you'll experience cravings and will reach a plateau sooner. Fortunately, there are plenty of ways to boost your protein intake.

Cut calorie intake further

If you've tried diets and exercise and haven't noticed any progress, you may have hit a plateau. While plateaus often occur due to a lack of adherence to a diet plan, they can also occur when you've lost too much muscle, which slows your metabolism. If you've hit a plateau, there are several things you can do to break it.

The most common cause of a calorie intake plateau is an under-estimated energy expenditure (NEAT). This can be exacerbated by hunger or underestimating your calorie intake. In such cases, potential solutions include sticking to the diet protocol for a longer period of time. Another solution is to make your eating habits more similar to those of your current eating style. This way, you'll know exactly how much you're eating each day and where you're falling behind.

Reward yourself

One way to motivate yourself to lose weight is by rewarding yourself for small achievements. When you reach a certain goal, reward yourself with a special treat, such as a new outfit. A day off from your exercise regime, a favorite TV show, or even a day of rest may also be a good choice. It helps you keep the short-term motivation up and keep your weight loss goals on track.

Try rewarding yourself for small victories, especially when it comes to losing weight. Doing so can make you feel accomplished and motivated, and it's important to remember that food is fuel for your body, so it should be treated like that. Instead, reward yourself with other things like a relaxing spa day, new jeans, or even a pair of sneakers. To avoid putting yourself back on the plateau, you need to measure your progress using tape measures and goals. Body fat measurement can help you recognize plateaus and set realistic goals.

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