How do I get past a weight loss plateau?
After starting a weight loss plan, you may start to shed pounds pretty quickly at first. But after a few weeks, you may hit a weight loss plateau, where it seems like you aren't losing weight or the numbers have begun to creep back up.
While this can be frustrating, don’t get discouraged. Your body is getting adjusted to changes in your body, and a weight loss plateau is one of the ways it's trying to return to homeostasis. However, with consistent effort, you can get over the hump by increasing your physical activity to burn more calories or reducing your calorie intake.
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Here are some tips to overcome a weight loss plateau:
Restrict calorie intake: Decreasing your intake of carbs will force your body to burn more calories for energy. Keep track of your daily calorie intake of calories and try to reduce them.
Exercise more: Increase the intensity and frequency of your workouts. Maintaining an active lifestyle helps you burn more calories. This is called non-exercise activity thermogenesis or NEAT and includes climbing stairs, walking while working, doing household chores, etc.
Eat more protein: Eating more protein may boost your metabolism, reduce hunger pangs, and help you lose weight while retaining muscle mass. It is recommended to split up protein intake throughout the day because it increases metabolism through food's thermic effect.
Increase your fiber intake: Soluble fiber helps you feel full for longer by slowing the passage of food through your digestive tract. This can help reduce the number of calories you absorb from other foods. Vegetables and fruits are good sources of fiber and nutrients and are low in calories.
Drink more water: Drinking plenty of water may boost metabolism, and having a glass of water before meals can fill your stomach and prevent you from overeating. Black coffee and green tea may also help, as caffeine plays a role in boosting metabolism as well.
Try intermittent fasting: Intermittent fasting is an eating plan where you fast for a certain period and only eat during a certain window, or fast every alternate day. Avoid this if you have diabetes or a heart condition. Talk to your doctor before trying intermittent fasting.
Limit alcohol: Alcohol contains empty calories and suppresses fat burning, which can lead to the accumulation of fat around the belly.
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Get enough sleep: Good sleep is essential for both physical and mental health. Lack of sleep results in hormonal disturbances, which further decrease the metabolism rate and increase hunger and fat storage, leading to weight gain.
Manage stress: Try to reduce your stress levels. Being in a state of constant stress increases stress hormones, which can interfere with weight loss.
Don't give up: Building healthy eating and exercise habits takes time and perseverance. If you hit a weight loss plateau, don't get discouraged or give up. Be consistent with your diet and exercise plan and ensure your strategy is sustainable over the long term. Whatever you do, don't go back to old unhealthy habits.
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