“Why am I not able to lose weight anymore, even though I have been doing everything by the book?” Is this is what your thought process looks like you may have just hit a weight-loss plateau? You've been eating healthy food, exercising regularly and following all the rules. But for some reason, your weight scale refuses to change any further. This is a singular sign that you have hit a weight-loss plateau. But, no need to get your mind in a worrisome tangle! We all hit plateaus from time to time when losing weight. In my weight loss journey, I also had experienced plateaus and have broken them thrice. Through my experience, I can give you a few tips and tricks that will help you break weight plateaus in the most efficient way possible. Did you know that there are certain Superfoods that can help you lose weight with ease? Here's what you need to do:
Let’s say that your daily calorie need is about 2800 calories (this includes calorie burns resulting from activities that happen on a daily basis, such as exercise, walking and so on). In this case, you have to ensure that you receive or consume 1800 calories through your diet every day. In this case, you are creating a calorie deficit of 1000.
If you are losing weight by ‘just’ cutting calories and doing cardio, you are losing muscles mass. This form of a fitness regime will result in an overall drop in your muscle ratio and tone, which is the best recipe for a weight plateau.
The more the muscle ration, the more calories you burn, even at rest. So start strength training with the help of free weights and weight machines in the gym. You can also opt for compound exercises like squats, lunges, deadlift, clean and jerk, push-ups, pull-ups and barbell row.
In the world of weight loss, metabolism is the king. If your metabolism is slow, you will hit a plateau. If your metabolism is fast, you will burn more calories even while resting.
In order to improve your metabolism rate to a good extent, avoiding junk and including the right foods in your diet is a must. A diet that is geared towards increasing your metabolism rate should include Ginger, Lemon Chili, Whole Grain Cereals, Oatmeal, Low Fat Yogurt, Skim Milk, Green Tea, Coffee, Apple, Oranges, Chicken, Fish, Spinach, and Cabbage.
By any chance, are you on any crash diet? Yes? Well, I suggest you stop it immediately. A lack of proper nutrients (extreme starvation diets) can be a reason for your weight-loss plateau.
If you are doing the same type of workout every day, your body can become used to the same caloric burn and muscle exertion rates. This can result in you being stuck in a tough plateau. It can hinder your results and make your workouts tedious. People say variety is the spice of life and this holds true when it comes to your workouts.
Change Exercise routines from time to time. Start with changing and playing around with Sets and Reps after every 3-4 weeks. Increasing the intensity and the length of workout gradually has to be the main objective.
According to my experience, a majority of all weight loss plateaus are directly related to overeating at restaurants and the calorie creeps that results from the same. Restaurant and junk food build the illusion that causes you to eat ‘more’ calories than you ‘think’ you are eating.
You should opt for eating home cooked food. Be extra careful while choosing healthy food options from the restaurant menu. Order high fiber, high protein, low-fat food items. Also, make sure you check your portion size every time you order something. Make sure you avoid late night eating as well as emotional eating.