Weight loss plateau: What do I do now?
A weight-loss plateau occurs when you stop losing weight despite maintaining the consistent exercise regimen and diet that was helping you shed weight earlier. It may occur due to several factors, such as slower metabolism due to rapid weight loss and failure to stick to your diet. It may also be the body’s adaptation mechanism to prevent further weight loss.
Regardless of the cause, a weight loss plateau can be discouraging and frustrating. Fortunately, there are several strategies you can apply to break through the stagnation and start losing weight again, as described below.
Increase the frequency or intensity of your workout
Exercise can help you overcome your weight plateau by increasing metabolism and building muscle. Many factors such as age and weight determine how much exercise a person requires. However, most people need over 150 minutes of exercise weekly to maintain their body weight.
You can experience additional benefits from your personal fitness if you engage in over 300 minutes of exercise every week. Ensure to perform moderate-intensity strength training as well. It promotes mass muscle retention, influencing the number of calories you burn during activity and at rest.
Track everything you eat
Using a food journal to record your meals may seem tedious, but it offers immense value, especially during a weight plateau. According to researchers, people tend to significantly underestimate the number of calories they consume in a day.
Tracking your eating and drinking patterns will help you understand where additional calories are coming from and prompt you to make necessary changes to your nutrition. Additionally, recording your food intake can further enhance your weight loss efforts.
Increase your protein intake
Increasing your protein intake may be beneficial during a weight plateau. It helps boost the metabolic rate due to an increase in metabolism that occurs during digestion, known as the thermic effect of food.
Digestion of protein results in a 20-30% increase in metabolic rate.
Manage Stress
Stress often leads to weight loss plateaus. It triggers food cravings while promoting comfort eating. It can also increase the production of Cortisol in the body. While it is beneficial for responding to stress, Cortisol, also known as the stress hormone, increases belly fat storage.
If you suspect that stress is causing your weight loss plateau, it is advisable to incorporate stress management strategies into your routine. They include; progressive muscle relaxation, diaphragmatic breathing, guided visualisation, yoga, and meditation.
Get enough sleep
Getting enough sleep is vital for good emotional, physical, and mental health. Poor sleeping patterns can contribute to your weight loss plateau by altering hormone levels and lowering your metabolic rate.
One study found that people who sleep for less than six hours every night experienced smaller changes in waist circumference than those who got 7 hours of sleep or more. Improving your sleep quality and duration is advisable if you wish to break your weight plateau.
Weight loss plateaus can be demoralising and frustrating. Apply these strategies to begin losing weight again and achieve your fitness goals.
For further information, browse our site at www.pickspt.com.au. The expert and friendly Picks PT Team offers a FREE 30-minute initial consultation. So, feel free to to contact us today on 0420 998 460. We’re proud to service Macarthur, Campbelltown, Mount Annan, Camden, and surrounding areas.
