How to Break a Plateau in Weight Loss

Despite the fact that you've already lost a significant amount of weight, you may be wondering, "How to break a plateau in weight loss?" There are a few solutions you can try. These include modifying your calorie balance, checking your macronutrient ratios, and taking a break from the gym.

Changing your calorie balance

If you've reached a weight-loss plateau, there are several things you can do to overcome this difficulty. First, you need to reassess the calorie balance in your daily diet. It's easy to overestimate the number of calories you burn during exercise and underestimate the number of calories you consume. A metabolic test like the ReeVue (tm) can give you an accurate picture of your body's requirements.

Once you've identified the problem, you can begin exploring different solutions. You might want to review your diet and exercise records to look for any changes that may have contributed to the plateau. For example, if you've cut your calories below 1,200 calories, you may experience constant hunger and overeating.

Changing your macronutrient ratios

If you're hitting a weight loss plateau, changing your macronutrient ratio is one of the most effective ways to break the rut. By eating fewer carbohydrates and more protein, you can boost your metabolism and lose weight without feeling deprived. While it may sound restrictive, this approach is safe and effective, as it takes into account your specific calorie requirements.

First, it's important to review your eating and activity records to determine whether your current eating pattern may be the cause of your plateau. Look for any changes in calorie restriction or timing. If you're reducing calories too drastically, you may end up with constant hunger and overeating.

Taking a metabolic test

If you have a weight loss plateau, you might want to take a metabolic test to find out what's causing it. A metabolic test will show you your resting metabolic rate, which will let you know how many calories you need to lose weight. Most high-end gyms and dietitian offices offer these tests. Once you have your results, you can reduce the number of calories you eat each day.

Your metabolic rate varies from person to person depending on your genetic make-up, physical activity, and diet. Even people of the same height and weight can have vastly different metabolic rates. Without a metabolic test, you'll never know how fast your body burns calories and how much energy you should be working out to achieve your goal. This lack of information can be a big barrier to your weight loss efforts.

Taking a few days off the gym

Taking a few days off the gym to reset your body and exercise routine can help you break through a weight loss plateau. Overtraining your body and exercising too hard can cause a plateau. In addition to losing weight, resting will help you refresh your mind and exercise routine.

Your body's metabolism and physical effort reduce as you lose weight, and when your body weight reaches its ideal level, you may reach a plateau. This is a sign that your body has adapted to a new set point. According to the set point theory, your body has a weight range that is comfortable. When your body weight falls below this point, you may find it difficult to lose weight.

One way to break through a plateau is to mix up your exercise routine. For example, try walking outside for a few days, or sign up for a cycling class or fitness class. If you're exercising in the gym, try lifting weights with heavier weights and higher repetitions. By mixing up the type of exercises you do, you may be able to regain your motivation and reach your goal faster.

Eating protein

Eating enough protein may help you break a weight loss plateau and jump-start your weight loss efforts. Protein increases your metabolism and boosts your body's ability to burn fat and build lean muscle. It also helps suppress the hormone ghrelin, which stimulates appetite. The best way to eat enough protein is to spread it out throughout your day.

Protein intake depends on your age, weight, and fitness goals. Most people underestimate their protein needs. But the more protein you eat, the more efficient your body will be during your workouts. The key is to buy a high-quality, complete protein supplement.