How to Overcome the Weight Loss Plateau

how to overcom the weight loss plateau

If you have reached a plateau in your weight loss, there are a few things you can do to break the cycle. These things include reviewing your food and activity records. Look for any slack in your diet or exercise program that may have contributed to your plateau. For example, if you have cut down your calories, make sure to avoid cutting them any lower than 1,200 calories per day. Otherwise, you may find yourself hungry all the time and overeat.

Obesity slows metabolism

Weight loss plateaus are often caused by the fact that obesity slows the metabolism. As a result, the body is unable to use as many calories as it burns. This means that the weight loss will be halted even after exercise and diet changes. This is called adaptive thermogenesis. In addition, losing weight can lead to loss of muscle, which helps the metabolism burn calories.

In order to increase metabolism, exercise regularly. Exercise also increases muscle mass and burns more calories than fat. People with more muscle mass also have faster metabolisms than those with less muscle mass. Age and gender are also factors that influence the rate of metabolism. Males tend to have faster metabolisms than females. In addition, males have larger bones and less body fat. This may be due to genetics.

Lack of diet adherence

Lack of diet adherence is a common reason for reaching a weight loss plateau. It often occurs because a person is too busy or has stopped following a specific strategy. The solution to this problem is to increase energy expenditure instead of increasing food intake. The goal is to lose weight by creating a calorie deficit.

One way to improve adherence is to follow a diet that reflects the normal diet of the individual. A diet that includes McDonald's for breakfast and McDonald's for lunch is unlikely to be considered a standard diet. However, it's not a good idea to restrict yourself to certain foods or eat exclusively from a certain type of meal.

Increased calorie intake

Weight loss plateaus are often caused by underestimating your calorie intake. Increasing your caloric intake can help you overcome this problem. However, you must keep in mind that weight loss does not happen in a linear fashion. It tends to drop at first, but then rise again later. This fluctuation is normal and part of the journey. However, weight plateaus that last a week or more are not actually plateaus.

In order to avoid plateaus, you must adjust your diet and exercise program. To do this, you should consider your individual calorie needs and adjust your calorie intake accordingly. However, be cautious when adjusting the number of calories you take in. You may experience an increase in hunger or ghrelin levels, which is a hormone that makes you crave more food. You must also keep in mind your overall personality and lifestyle.

Change of focus

Sometimes, a weight loss plateau happens because of going off track. It is important to identify the reason for this problem and make changes to your weight loss plan. You can consult a trainer who can help you understand what you need to change in order to continue your weight loss journey. Using software for tracking compliance and progress is also helpful.

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