How to Lose Weight and Break a Weight Loss Plateau

how to lose weight and break weight loss plateau

Whenever you hit a plateau while losing weight, you should review your food and activity records. You should look for any lapses in following your diet plan and loosening of your rules, which could be the reason behind the weight gain. For example, cutting calories too low (below 1,200 calories per day) can make you constantly hungry and lead to overeating. Thus, it is important to eat within your calorie allowance.

Cutting calories further

To avoid hitting a weight-loss plateau, you must make a few changes to your diet and exercise regime. You must reduce the calories you consume by a significant amount and increase the amount of exercise you do. Both strategies are effective, but they can be tough, and they will leave you chronically hungry. Fortunately, there are methods to overcome this hurdle. You can use the information below to help you find the right combination to get started.

A metabolic test is an excellent tool to help you figure out your exact calorie needs and overcome a weight loss plateau. It can help you figure out exactly how many calories you need based on your resting metabolic rate. You can find these tests in dietitian offices and high-end gyms. If your results come back high, you can cut another 100 to 200 calories from your daily diet.

Exercise

Your exercise routine can be the key to breaking a plateau. Over time, your body will get used to a routine and start to burn fewer calories. To avoid becoming bored with your workout routine, increase its intensity or try something new. For example, try taking a Zumba class or jogging around the neighborhood. You'll be more motivated if you enjoy it. And by increasing your workout intensity, you'll burn more calories.

As you've probably guessed, weight loss requires a lot of physical activity. However, sometimes you can reach a weight loss plateau because your body has adjusted to the new weight. If this happens to you, your metabolism has hit a "set point" and you're stuck there. Weight loss can get frustrating and make you abandon your weight loss plan. Fortunately, there are several ways to break weight loss plateaus.

Rest day

When you work hard at losing weight, you may reach a weight loss plateau. This is not only counterproductive, but it can also negatively impact your body. By taking a rest day, you can rejuvenate your mind and body and assess your exercise and diet regimen. It can also ward off overtraining. Here are some tips to help you get past your plateau. Follow these tips for a healthier and more productive body.

Diet adherence

A lack of diet adherence is one of the most common reasons for plateaus and re-gain of lost weight. Regardless of the method you use, your body will adapt to your changes, and weight loss may plateau as well. It is very difficult to maintain dietary adherence for more than a few months, and you may find yourself losing the weight and losing the discipline you once had.

As the body adjusts to a new diet, it requires a reduction in caloric intake. However, this process is difficult and frustrating if you do not stick to the changes made by your diet plan. You should be prepared to adjust portions as your body burns fewer calories as it loses fat. If you find yourself hitting a plateau, keep a food diary and track your physical activity. A registered dietitian or a diabetes educator can provide additional support to you.

Cutting fat intake

If you're stuck on a weight loss plateau, it's time to make some changes to your diet and exercise routine. Cutting calories further and increasing your exercise may be the only way to break through this stalemate. But this is easier said than done, especially if you're feeling chronically hungry. Instead of cutting calories, try reducing your intake of fat by 100-200 grams daily.

Besides the obvious lack of weight loss, there are other signs to look out for. These include changes in mood, lack of energy, poor recovery from workouts, and low sleep. You may also experience overt gut symptoms that are not related to your weight. But even if your weight loss plateau seems arbitrary, these symptoms are indicators that you should alter your diet and exercise regimen. Here are some tips to break the weight loss plateau.

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