What Do You Do When You Plateau in Weight Loss?

When you hit a plateau in your weight loss, you might wonder: what do I do next? There are a number of things you can do to break the plateau. There are several simple tips to follow. Break the rules, take a metabolic test, or reward yourself for reaching your goals. Read on to find out how to break through a plateau and continue your journey to a healthier and slimmer you.

Breaking the rules

If you've reached a weight loss plateau, it's time to review your diet and your exercise program. Sometimes you can overcome this plateau by making minor adjustments. Make sure to record everything you eat, so you'll be able to look back and see if you have broken the rules of the diet. Avoid making common cheating mistakes like cutting your daily calorie intake below 1,200 calories. This will cause you to constantly feel hungry, and you'll end up overeating.

You shouldn't start a new exercise regimen immediately if you're experiencing a plateau. Weight loss takes time, and you'll likely have a plateau during the first few weeks. If you're only a few pounds away from your target, make sure you give yourself a few weeks to adjust to your new routine. Try to avoid extreme measures, as they could cause your metabolism to slow down. Plus, you could end up missing out on nutrients and possibly injuring yourself.

Rewarding yourself

Creating rewards is an excellent way to motivate yourself and boost your enthusiasm for continuing your weight-loss journey. By rewarding yourself for reaching a certain milestone, you are encouraging yourself to stick with your program, and you will stay motivated if you are rewarded for a job well done. A reward could be something as simple as a manicure, a night out at the movies, a new workout outfit, or even a day off from work. Make sure to choose something that is realistic and geared toward you, rather than a reward for weight loss. Using food as a reward can be counterproductive.

There are many ways to reward yourself when you hit a weight-loss plateau. A personal reward can be anything that you enjoy. The first reward category is purchasing something special for yourself. You may want to buy a new outfit or exercise equipment, while another reward may be decorating your room with seasonal couch pillows or a gorgeous picture of the beach. It could even be something as simple as writing a gratitude list.

Taking a metabolic test

Metabolic testing can give you insight into your overall health and fitness level. It also tells you how many calories you burn at rest, and allows you to create a calorie deficit. A metabolic test is not a substitute for a healthy diet and exercise program, though. It is one of the first steps in achieving your weight loss goals. After your metabolic test, your registered dietitian or personal trainer can design a fitness routine that best suits your needs and preferences.

When you reach a plateau in your weight loss, it's important to remember that not all calories are metabolized correctly. Some of them actually trip a switch to store fat. Proper nutritional assessment can help you reach your goal weight and improve your health. This type of testing is not appropriate for those who need oxygen to function properly or can't be without it for more than four hours. However, metabolic testing is safe for everyone, including athletes, people with diabetes, and overweight people who haven't been eating enough.

Cutting calorie intake further

When you're reaching a plateau in your weight loss, you may be tempted to cut calorie intake further. However, many people underestimate their daily caloric intake, and calorie counting is a good way to find out exactly how much you're eating. Using a food-tracking app is a good way to determine how many calories you're taking in each day and how much of each macronutrient you're taking in.

When you hit a weight-loss plateau, you should not panic. Remember that it's natural to experience this phase. Your body needs time to adjust to the new plan. Therefore, you need to give yourself a few weeks to maintain your current weight and adjust to the new plan. You also need to avoid extreme measures like fad dieting or starvation, which can hinder your metabolism, lead to nutrition deficiency, or even result in injury.

Managing expectations

One of the most important tips for maintaining a successful weight loss journey is managing your expectations. Whether you have plateaued in your weight loss journey or are simply not losing the weight as you would like, it is vital to understand that you will hit a plateau at some point in your weight loss journey. You should not let it discourage you, however, and should instead focus on finding solutions to the problem and making changes to your diet and exercise routine.

Review your food and activity records and find any areas where your expectations have changed. Perhaps you have begun to relax some of your rules or lowered your exercise levels, which can cause a plateau. For example, don't cut your calorie intake below 1,200 calories a day. If you do, you'll be left with constant hunger, which will cause you to overeat. If you're constantly weighing yourself, you might be causing yourself to plateau.