How to Get Over a Plateau in Weight Loss

Whenever you hit a plateau in weight loss, there are many things you can do to help your body recover and continue losing weight. Aside from exercise, you can also try cutting down on your calorie intake, getting adequate sleep, and managing stress. By following these simple tips, you'll be on your way to maintaining your new weight and feeling great.

Exercise

If your weight loss has plateaued, you may want to change your exercise routine. While it can be easy to get bored with the same routine, you need to change it up to stay motivated. Try changing the intensity, frequency and type of exercise. For example, you may want to add interval training or switch to a different weight training program.

Varying physical activity will keep your muscles guessing and burn more calories. Pushing the envelope during exercise can help you overcome a plateau by increasing your heart rate, increasing your energy levels, and burning more fat. For example, you may want to do intervals at higher speeds and incline during your treadmill sessions. You can also try walking outside and hiking up hills.

Dieting and exercise is essential for weight loss. Nevertheless, weight loss plateaus are inevitable and you should try to keep on with your diet plan. Make sure to keep weighing yourself every day. You should also weigh yourself every two weeks to average your progress. You should also make sure to log every single calorie and track your exercise. You should try to "max out" your exercise routine to four or five hours of weight lifting or 1.5 to two hours of cardio per week.

Cutting calorie intake

When you reach a plateau in your weight loss, you need to make a change in your diet or exercise routine to get over it. The most common way to do this is by cutting your calorie intake by up to 100 calories per day. However, cutting this much is not easy and you will often be left with chronic hunger.

One reason why you may have reached a plateau in your weight loss plan is that you are gaining lean body mass instead of reducing your calorie intake. This means that you may have already reached your ideal weight but are only losing fat, not weight. If this is the case, you may want to try eating more protein-rich meals, which are known to increase metabolism. This is because protein burns more calories than fat and carbs. In fact, research shows that during the digestion of protein, your metabolic rate increases 20-30%.

A plateau in weight loss is very common, and it can happen for a number of reasons. In some cases, your weight loss has stopped for no apparent reason, and other times, you've hit a plateau and aren't losing weight at all. Understanding what causes a plateau is important for overcoming it and staying on track.

Getting adequate sleep

The amount of sleep that you get each night can have a direct effect on your weight loss success. Lack of sleep can lead to irritability and a feeling of overwhelm. You might even end up going to bed without brushing your teeth. The truth is, getting enough sleep is essential for a healthy, balanced life.

You should get at least seven to eight hours of sleep each night. This amount is necessary to help your metabolism function properly. Without a full night's rest, fat cells are less able to respond to insulin. In fact, just four nights of insufficient sleep can decrease your response by up to 16 percent. The result is an unbalanced release of energy and a rise in blood sugar levels, putting you at risk for diabetes.

Sleeping too little may also affect your decision-making abilities. This makes it harder to make healthy food choices. In addition, you may find it difficult to resist the temptation of a tasty snack when you're sleep deprived. Food stimulates reward centers in the brain, so eating when you're sleep-deprived will lead to greater reward-related responses. In fact, sleep-deprived participants were also more likely to purchase foods with higher calorie content than those who got adequate sleep.

Stress management

One of the most important ways to boost your weight loss is to manage your stress levels. While it is easy to avoid stress entirely, many people find that the stress that they experience can lead to a plateau in their weight loss. Learn how to reduce stress through meditation and exercise.

Managing your stress can make it easier to exercise and stick to your diet. You should also consider taking a daily walk to help you get fresh air and reduce stress. Try to get outside for a five-minute walk if you can. Also, meditate and practice mindfulness to reduce stress.