How Do I Know If I Hit A Weight Loss Plateau And How To Overcome It

If you are trying to lose weight and have hit a plateau, you may want to seek advice from a dietitian or a health professional. The dietitian can help you determine the proper calorie intake for your body. You can also get a metabolic test that shows your resting metabolic rate. This test is available in many dietitian offices and high-end fitness clubs. Depending on the results of the test, you can cut up to 100-200 calories a day.

Embrace your body at the weight it is

If you're following a strict weight loss regimen, you've probably reached a plateau at some point. The plateau is a natural part of losing weight over the long term, and can last anywhere from eight to twelve weeks. Luckily, you have some options for how to overcome this hurdle and continue to see results.

Keep varying your physical activity. This keeps your muscles guessing, thereby burning more calories. Try incorporating intervals on the treadmill or a stair climber into your daily routine. Alternatively, you can try walking outdoors while climbing hills. Ensure that you recover well between intervals.

Make sure to balance your diet with your exercise program. Aim for at least 30 minutes of exercise most days of the week, and increase the duration and intensity as you progress. Adding strength training to your exercise routine is an excellent way to break the weight loss plateau. Muscle burns more calories than fat.

Avoid high carb foods

If you're hitting a plateau in your weight loss program, you may want to reduce your carb intake. This means not eating processed, high-carb foods. It's also important to watch portions carefully. One serving of nuts, for example, can contain five grams of carbs. Consumed more than twice, this amount can quickly add up. Also, keep an eye on the label of packaged foods. Often, high-carb ingredients are hidden in the food industry, making them difficult to identify.

When you're trying to avoid eating high-carb foods, keep in mind that different people lose weight at different rates. In general, women tend to lose weight more slowly than men. This means that, when you begin a low-carb diet, you're more likely to lose weight during the first two weeks of your new plan. Remember that most of this early weight loss is water and not fat.

Adjust your protein intake

Adding more protein to your diet is an excellent way to keep your metabolism up, boost your weight loss, and keep your hunger at bay. Studies have shown that a higher protein intake can increase the amount of calories burned, even for a short period of time. Eating more protein at each meal will boost your energy levels and help you stay full longer. However, it's important to note that your protein needs will vary depending on your age, weight, and fitness goals.

Ideally, you should consume 20 grams of protein at each meal. This is equal to about three ounces of chicken or a seven-ounce container of Greek yogurt. If you are eating three meals a day, you should aim to eat more protein at each meal.

Taking a metabolic test

If you're struggling to lose weight and have reached a plateau, a metabolic test can help you determine exactly where you're stuck. This test will measure your resting metabolic rate, which will tell you how much more you need to eat to lose weight. Many high-end gyms and dietitian offices offer metabolic tests for this purpose.

Weight loss plateaus can be extremely frustrating. The key is to stay motivated. To keep your motivation high, try to list the reasons why you want to lose weight. You might want to share this list with a friend or coworker. People who lose weight with friends are more likely to stick with the program and lose more weight.

Getting help if you hit a weight loss plateau

If you've hit a weight loss plateau, you should get help to get back on track. The first step is to research why you've reached a plateau and what you can do to overcome it. Many people underestimate how many calories they consume, so recording your meals is an important way to find out exactly how many calories you're eating. Once you know where those calories are coming from, you can make changes accordingly. Another great way to keep track of your calories is to use food tracker apps. These apps also show you your macronutrient intake.

You may have lost some of your weight in the first few weeks, but that wasn't the cause of the weight loss plateau. This could be caused by the fact that you've been restricting your carb intake. If you're eating too few carbohydrates, your metabolism will slow down, causing you to lose less weight. If you're not eating enough carbs, you may be putting on more weight than you've lost.