How to Overcome a Plateau in Weight Loss

Avoid cutting calories too much

It's very important to avoid cutting calories too much when you're trying to lose weight. It can slow down your metabolism, and cutting more than one-half your daily calorie intake can make it difficult to lose weight. In order to prevent this, try eating more fiber, which has been shown to help fight fat and keep your metabolism elevated.

A good way to determine your caloric needs is to work with a dietitian. A metabolic test can tell you your resting metabolic rate, and the amount of calories you need to lose weight. Many dietitian offices and even high-end gyms offer these tests. Once you know your calorie needs, you can begin cutting calories.

Despite your best efforts, weight loss can reach a plateau. Typically, weight loss plateaus are temporary, but it's essential to remain committed to your new eating habits and exercise plan. Cutting calories too much may slow down your metabolism, make you miss out on nutrients, and can even lead to injury.

Increase your exercise regimen

If you've hit a weight loss plateau, it's important to add new exercises to your routine. While traditional cardio will slow your metabolism, strength training will help you burn more calories in the short term. Strength training also allows you to mix up your workouts, thereby providing a different stimulus for your body. When you hit a plateau in weight loss, it's time to add new exercises and increase the intensity of your workouts.

The first step to overcome a plateau in weight loss is to understand why you hit a plateau in weight loss in the first place. Your metabolic rate has slowed down and your body is now focusing on gaining weight instead of losing it. This metabolic change is not permanent, and it can happen at any time. It's essential to give yourself a few weeks to maintain your current weight and adjust to your new plan before trying to increase your exercise regimen. It's also important to not overdo it. Too much exercise can slow down your metabolism and leave you with inadequate nutrients. Excessive exercise can also lead to injury.

Increase your exercise routine to overcome a weight loss plateau is important for the health of your body. According to the Centers for Disease Control and Prevention, people should engage in 150 minutes of moderate to vigorous physical activity per week, with 75 minutes of vigorous activity two or three days per week. To make the most of your exercise, add weightlifting to your routine to increase muscle mass and calorie burn.

Change your macronutrient ratios

If you've hit a plateau in your weight loss efforts, it may be time to switch up your macronutrient ratios. This can be done without radically altering your calories or changing the type of food you eat. Instead, you'll have to change up the percentages of your macronutrients, such as carbohydrates and protein.

The three main macronutrients are protein, fat, and carbohydrates. They all deliver calories, but each has a different effect on the body. Protein provides four calories per gram, while carbs and fat have nine calories each. A good ratio of these three macros can help you lose weight, control your appetite, support your energy levels, and protect lean body mass. In some people, a good macronutrient ratio can produce better results than strict calorie control alone.

Reward yourself

If you're struggling with weight loss, the first step is to cut back on things that are keeping the pounds on. By increasing your water intake and cutting portions, you'll soon start to notice your body responding to your efforts. Try switching from a burger to a salad for lunch. This is a great way to reward yourself and feel better.

Another effective way to overcome a plateau is to push yourself to do more than you usually do. It is normal to feel a bit sore at first. The body is continually adapting to new situations, so pushing yourself a bit will help it adapt. Walking a mile everyday, for example, is challenging at first and you may feel fatigued and breathless. As your body adapts, you'll feel less tired and sore.

Rewarding yourself for your efforts can also help you overcome a weight loss plateau. Try to reward yourself when you reach a specific goal. Remember that weight is a measure of everything in your body, including fat. When you increase muscle mass, your weight decreases.