What to Do When You Hit a Weight Loss Plateau

what to do plateau weight loss

If you've hit a plateau during your weight loss, you can do several things to make the weight loss process more effective. These include reducing stress and re-evaluating your eating habits. You can also adjust your calorie intake and increase your activity level. By following these tips, you can easily get back on track to lose weight and keep it off.

Reduce stress

When you're at a weight loss plateau, one of the best ways to overcome it is to reduce your stress. Stress affects the body's ability to burn fat. It also raises levels of the stress hormone cortisol, which may promote fat storage. This can make you eat more than you should.

One of the best ways to manage stress is to practice mindfulness. Many people overlook the importance of this technique, but it can help you lose weight and improve your health in many ways. You can start by taking a long bath or meditating for 10 minutes every day. Another great way to relax is to spend time reading or avoiding the computer before bed.

Reassess your habits

One of the best ways to break a plateau in weight loss is to reassess your habits. Review your food and activity records to see where you may have loosened your rules or eaten too much in one sitting. When you are on a weight loss plan, you should cut your calories to around 1,200 calories a day. However, you should not cut calories to the point of starvation because this could cause you to constantly feel hungry and overeat.

A weight loss plateau is frustrating for many people. It is also an opportunity to review your goals and change your routine. For example, if you are exercising on a daily basis, you can increase the intensity of your workouts. Switching up your exercise routine every two to five weeks can also help.

Adjust your calorie intake

Weight loss is often a frustrating process and there are certain things you can do to break through a plateau. The first thing to do is to review your calorie intake. It's important to watch the amount of food you eat and the amount of physical activity you engage in. It's important to not let the rules slip, which can lead to a weight loss plateau. A good rule of thumb is to stick to about 1,200 calories per day. If you go below this, you'll find yourself constantly hungry and may end up overeating.

Another important thing to remember is that your metabolism will slow down as you lose weight. As a result, your body will need fewer calories to maintain its weight. If you're unable to maintain the same amount of weight loss as you did before, you can try cutting down on calories and carbohydrate intake. A good rule of thumb for this is to eat about 90 percent of your BMR to prevent weight gain.

Increase activity level

One of the most important ways to break through a weight loss plateau is to increase your physical activity. The Centers for Disease Control and Prevention recommend 150 minutes of moderate intensity physical activity per week. This includes two to three days of strength training. You can also increase your physical activity by adding a few extra days to your workout routine.

When your activity level and calorie intake are equal, your weight loss plateau will end. If you reach your target weight but are still experiencing a weight loss plateau, you may want to adjust your plan. This may take a few weeks to see results and allow your body to adjust to your new lifestyle. However, you must not overdo it. Cutting calories too drastically can slow your metabolism or cause you to miss out on vital nutrients. Similarly, excessive exercise can lead to injury.

Avoid cutting calories too much

There are a few common reasons why you might hit a plateau in your weight loss journey. One of them is calorie creep. When your metabolism slows down due to cutting too many calories, your weight starts to creep back up. Another possible reason is underestimating your calorie intake. Luckily, there are solutions to these issues.

One of the best ways to keep your metabolism from reaching a plateau is to add more fiber to your diet. Fiber has an incredible ability to fight fat, so if you're looking to shed those extra pounds, add fiber to your diet.

Be patient

Sometimes, weight loss plateaus can put a stop to the progress of your weight loss program, leading to obsessive food choices and quitting altogether. Rather than allowing a weight loss plateau to ruin your hard work, be patient and adjust your habits to overcome it. You can start with the Baptist Health Weight Loss Program to find ways to push through plateaus and reach your goal weight. Remember that one to three pounds a week is an appropriate goal. Any more than that is unhealthy and should be discouraged.

It is important to understand that weight loss is not a linear process, and it may take several weeks to hit a plateau. However, it is necessary for your body to adjust to its new metabolism and dietary needs. Understanding why you hit a plateau can help you stay consistent and progress without regressing.

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