At the start of your diet, weight loss is faster and easier, then comes the tough weight plateau phase. What causes it?
- Your body rebuilds itself after losing fat, so you gain more muscle.
- Your body might hold onto extra water, keeping your weight stable or slightly higher.
- You’re not really losing fat because you’re on a strict diet and have a calorie deficit.
Phase Weight plateau It's frustrating and totally discouraging and might make you give up on dieting and go back to an unhealthy routine. But don't lose hope, there are lots of strategies you can follow to lose weight again:
Adjust how many calories you eat:
"When you lose weight, your body needs fewer calories to maintain it, and if you eat as many calories as you did before, you won't lose weight. Even if you were eating more before losing weight than you are now, you might need to eat less to create a bigger calorie deficit."
One way is to find out exactly how many calories you need by doing an inbody test. It shows your resting metabolic rate, meaning the calories your body burns at rest. From that number, we can figure out how many calories you should eat to burn fat.
If you don't want to spend money on the test, try cutting 100-200 calories a day from your diet and watch how the scale reacts.
Why not more? Though it sounds odd, eating too little can actually mess up your waistline more than you want.
If your calories drop below 1200 a day, you might slow your metabolism and stop losing weight. Make sure you eat protein regularly.
Make sure you eat protein regularly:
You need to eat protein if you want to lose weight. Protein can boost metabolism and helps the body keep muscle while burning fat. Protein-rich foods also curb ghrelin, the stomach hormone that makes you hungry. Those who raised their protein intake lost more weight and were better at keeping their new fit bodies than those who skimped on protein at some meals, according to a recent study. So, if you want 60 grams of protein daily, have 20 grams in each meal. You’ll find that in 250 grams of chicken breast or a 125-gram bowl of Greek yogurt.
Try having a free meal:
We usually don’t skip the free day, but when it comes to losing weight, breaking the rules might be key. When you hit a plateau, eat a carb-free meal, known as a cheat meal or free meal. After a few days, things should start moving again.
When we lose weight, we also lose fat. The less fat you have, the less leptin (the fullness hormone) your body makes. This tells your brain to save calories to stop hunger. Research shows the best way to raise leptin is eating more carbs. Unlike fats and proteins, carbs tell your brain you won’t starve and can burn calories normally.
Mix up your workouts:
Combine your workouts or try a new physical activity like tennis, hiking, mountain climbing, or boxing. When you have a regular workout routine, your muscles get used to doing the same exercises all the time. Our bodies are smart. They learn how to do these exercises using fewer calories, making your regular workout less effective for weight loss. To learn more about breaking weight loss plateaus, you can visit the fitness garage page on Facebook. Here. to get help from professional trainers' expertise.
