How to Break a Weight Loss Plateau

Weight loss is rarely a straight line. As a result, your progress can plateau at some point. This is caused by certain body mechanisms. If you hit a plateau, there are several ways to break it. Here are some of them: Increase your burn rate, reduce your caloric intake, increase your physical activity, and track your progress.

Increasing the burn

The key to increasing the burn after a weight loss plateau is to make the changes needed to maintain the results you have achieved. The first step is to increase your cardiovascular exercise routine. Try to increase your aerobic exercise by at least 15 minutes a day. During the first half-hour, you can burn up to 300 calories. You can increase the intensity to one hour or more by varying your workout.

It's important to understand how the human body works. It follows the laws of Thermodynamics and Energy Balance, which dictate that the body uses energy and expends it in the form of calories. These calories are burned by the body during various processes, including digestion and exercise. When the energy balance is off, weight loss occurs. When the body's energy needs are higher than the amount of calories it consumes, it mobilizes its stored energy.

Decreasing the calories

It can be frustrating when your weight loss program hits a plateau. However, if you have the right knowledge and tools, you can overcome this obstacle. The first step is to understand why you're reaching this point. The cause of your weight loss plateau may be something as simple as not having enough energy. Another common reason is underestimating your calorie intake. To find out the exact cause, try recording your meals. This will give you valuable insights into your nutritional habits. You can also use food tracker apps to record your calories and macronutrients.

Weight loss plateaus are common, but you can overcome them by using new motivational techniques. Changing your workout routines can also help. For example, you might need to give up a favorite leisure activity to devote more time to exercise. You may also want to make an appointment with a nutritionist or wellness professional. These appointments can relieve stress and help you reset your mindset. You might also try increasing the intensity of your workouts. This could mean taking the classes at a higher level or adding hills to your walk.

Increasing the physical activity

If you have hit a weight loss plateau, you may want to try increasing your physical activity. The key is to start slowly and increase the duration of your workouts. Ideally, you should exercise for at least half an hour most days of the week. Increasing the duration and intensity of your workouts will help you break the plateau. You may also want to try different types of exercises, such as strength training. Strength training helps you lose weight because muscle tissue burns more calories than fat.

Adding more exercise will increase your energy level and help you overcome the weight loss plateau. A good way to gauge how much energy you are putting into your exercise routine is to use a fitness tracker or the RPE Scale. This tool measures the intensity of a workout on a scale of six to twenty. If you're overweight, you should check your RPE regularly to monitor your progress.

Tracking your progress correctly

There are many benefits to tracking your progress while you're trying to lose weight, but one of the biggest is being able to spot any problems. For example, if you're struggling with your weight loss goals and weigh yourself every day, you may not realize that your progress has stalled. The same thing applies if you're trying to add lean mass to your physique.

Staying motivated

Weight loss progress often hits a plateau at some point. It can be difficult to stay motivated when you see little progress on the scale. Instead, focus on the internal motivators that compelled you to begin in the first place. For example, if you enjoy walking for 30 minutes at 3 PM, it may be helpful to focus on that goal instead of the number on the scale.

Try to find new ways to stay motivated. Exercise can be tiring, so try to find ways to boost your energy. You may also try working outside or changing your workout routine. This can break up your daily routine and give you a mental break. It can also give you a boost of motivation, since you will be doing something different than your normal routine. Also, remember that all work and no play doesn't motivate anyone, so reward yourself with something fun.