How to get past a weight plateau?

Are you stuck in the same weight range despite working hard on your diet and exercise regime? Do not fret! This is common, and there are ways to overcome. In this article, we will discuss different strategies for breaking through the plateau.

Keep Track of Your Progress

First things first – keep track of what you’re doing if you’re at all serious about losing weight. Often when we hit a weight plateau, it means that we have stopped making progress but don’t even realize it!

A simple way to get started with tracking is via food journaling/tracking app or website such as MyFitnessPal or Tabata Pro. By logging your meals, snacks, drinks, and workouts regularly can help make sure that you’re staying on track with your calorie intake versus burning calculation.

Mix Up Your Workouts

If you’ve been following the same workout routine repeatedly for weeks (or months), chances are great you’ve hit a wall= stagnation point that seems impossible from whereever side one approaches it!

Our bodies tend to get used to certain moves after a while and stop responding as efficiently toward them- meaning fewer calories burned per minute/etcetera than before.

Try adding some variety into your regimen by trying out new cardio methods like running outside instead of indoor treadmill/ elliptical machine training; Switch up strength-training exercises by changing variations – swapping lunges for squats or pushups for bench press etc…

Adding more HIIT workout methods (High-intensity interval training) has also shown effective fat-burning results quickly within shorter duration comparatively vs continuously doing low-to-moderate intensity drills which most people prefer because they appear easier simply.

Evaluate What You Are Eating

It’s important to understand how much fuel/body program/stimulation each meal provides our body rather than merely following fad diets based on preconceived notions.

Are you eating enough protein? How about carbs, fats or fiber intake in your diet? It is essential to balance out these energy components based on our individual composition and target weight loss. Consider keeping account of what you consume everyday in table format that makes easy for understanding ratio-wise tracking.

Cut Down Your Intake

Although it may sound counter-intuitive, cutting down on calories often helps break through the plateau. This doesn’t mean reducing food/nutrition values consumed daily drastically overnight but thoughtfully and gradually with calorie deficits up to a reasonable point still fulfilling nutrients intake goals over the long-term plan.

Remember the 3500 calorie rule – As one pound equals approximately this much caloric deficit cumulatively if at all aiming for shedding over a week’s period (1); Note: generally recommended for weight-loss regimens adhering less than two-pound drop per week as excess more does come back faster plus comparatively adds more strain to mental/psychological aspects too inevitably

Ease into small habit changes like smaller portions, swapping high fat snacks/drinks/incorporating lower-calorie veggies fruits regularly; Instead of focusing merely how many pounds lost so far after hitting depriving oneself goal-post rather focus predominantly emotionally towards feeling healthier & happier while making positive lifestyle switches/categorical changes implying healthy practices endorsed by experts worldwide continuously both academically aneddotally alike multiple times.

Drink More Water

While we might not think about it frequently, research shows that staying hydrated helps battle fatigue and lethargic feelings among other health benefits- including potentially elevating lipid metabolism rates (2)! Drinking water can also help people feel fuller due to its subtle satiety properties that give signals brain/body adequate fuel obtained anytime within other meals during rest periods/restoration periods effortlessly too(p)

Try drinking around 8 glasses of water each day which is linked with healthier living habits mainly its associated because they’re mapped against expert recommendations frequently mentioning by health authorities such as WHO, CDC easily and concisely on media platforms.

If you’re working out or living in a hot/humid area, consider increasing your water intake further to counter dehydration effects/ symptoms shown (dizziness esp). Doing this helps with maintaining hydration levels consistently ensuring better metabolism boosts effortlessly.

Try Different Foods

Sometimes when we eat dull meals with repetitive flavor combos our body “feels bored”. Exploring some new food choices now might make all the difference in breaking the weight plateau statistics!

Whether it’s tossing some protein powder into oatmeal during breakfast time or blend Kale & spinach green smoothies for an added nutrition boost at lunchtime; trying different fishes/salads opts which haven’t consumed previously consciously reaching after-explored recipe book can bring culinary excitement right! Making sure that incorporating enough variety of fruits/vegetables adding olive oil/vinegar/different herbs aiding digestion processes internally choosing topping veggies etc based on taste preferences without going overboard can significantly impact daily intake positively.

Nowadays many online resources like ‘taste’ apps/websites suggest easy user-friendly filtering options aid everyone selecting healthier lifestyle options/custom-made meal plan feature catering per individual flavor profile macros preferences etc improving aesthetics taste-buds activation making dietary switch enjoyable instead of alarming experience as most people struggle progressing towards new horizons usually would face otherwise annually/p/decd’es too(&amp;<%llkk )

Get Enough Sleep

Believe it or not, getting proper sleep regularly impacts one’s overall health extensively- including obesity rates concerning research additionally. (3) It has been proven inadequate/jumbled sleeping patterns disrupt hormones related to appetite control hence leading to more inconsistent diet habits higher chances puttin’ on extra pounds while considering changes.

Moreover – Consider these pointers below which assist boosting productivity & keeping up mental faculties alert throughout day also staying lean:
Train your brain/body for wellbeing and good night sleep hygiene maintenance habits such as
• keeping room dark & noise-free while sleeping
• avoiding caffeine/alcohol late hours
• reading books/meditation pre-bedtime hours.
Learning some good sleep hygeine tips can help get folks through tough times by sticking to a smart schedule.

Monitor Social Support

Sometimes, life can become stressful, making us go offtrack from our weight loss goals. In these situations, social support networks can come into play; checking home/work environment cooperation in promoting healthy routines/custom accountability procedures like assigning partners for work-based group activities/challenges where adequate precautions taken care of safety protocols etc has been shown increase adherence till higher eternity scale along with fun factors included unavoidably!

Finally,

Takeaway

Permanent fat-loss is not quick-fix phenomenon! Instead of targeting any arbitrary numeric goal-post exclusively focus consistently on reinforcing healthier living behaviors matching both long-term nutrition needs + short-lived taste pleasures besides practicality achieved swiftly gradually – this impacts overall thinking patterns/motivation lelel hence no need to hit the panic button prematurely all time !

With appropriate planning/strategies/dedication towards implementing nutritional changes/exercise-related efforts discussed above one would be well set towards breaking through barriers hindering potential success awaiting keenly incorporating evidence rich content repeatedly validated either root cause points scientifically conceivable or otherwise anecdotal confirmation approaches.

(1). National Institute of Diabetes and Digestive and Kidney Diseases.
(2). Popkin BM, D’Anci KE,Rosenberg IH (2010)Water.Contemporary Nutrition: A Functional Approach{shaping food choices}
pp.141-146{
(3)Spiegel K.(2005)(=’cited 2020 Feb’)Sleep loss: A novel risk factor for insulin resistance ,diabetes,type 2?}.
DN Rev Endocrinol Oct;29(7):619-22

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