When you first began your fitness regime, the results came fast and furious. You seemed to shed pounds with little effort and loved seeing your numbers go down. You happily posted your progress on social media.
But, as the days and weeks went on, your results slowed down and you found yourself stuck. It’s the dreaded weight loss plateau that frustrates many a fitness regime.
Should you despair? Is it time to throw in the towel? Not so fast!
There are things you can do to break through that progress. Read on for tips on how to deal with it. Let’s get started!
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Eat Healthy and Balanced Meals
Review your eating habits. Make sure you’re eating healthy, balanced meals. If you’re eating too much junk food, that could be the reason you’re not losing weight.
It is essential that you’re eating the right foods. Eating plenty of protein, fiber, and healthy carbs can help with your digestion and keep you feeling full, which can help you continue to lose weight.
Also, make sure you are eating enough calories. If you are consuming too few calories, your body will go into starvation mode and hold onto weight. If you’re stuck in a weight loss plateau, try adding these foods to your diet and see if it makes a difference.
Lastly, avoid fad diets. These are not sustainable and can lead to yo-yo dieting. This can make it even harder to lose weight in the long run. Instead, focus on eating whole foods that you can maintain for the long term.
Up Your Activity Level
When you’ve been dieting and exercising regularly, it’s normal to eventually hit a weight loss plateau. This doesn’t mean you’re doing something wrong, it’s just a sign that your body is adjusting to the changes you’ve made.
To prevent this, it’s important to keep up your activity level. This means not only exercising regularly but also adding in new activities to keep your body guessing. This can be anything from changing up your workout routine to taking a dance class.
Sometimes, all you need is a little boost to get your metabolism going again. Get moving and get your heart rate up. By keeping your body active, you can avoid hitting a weight loss plateau and continue to see results.
Get Enough Sleep
When you’ve stopped losing weight, getting enough sleep is absolutely essential. A lack of sleep can sabotage your weight loss journey and even lead to weight gain.
The reason sleep is so important is that it helps regulate hormones that control hunger and appetite. If you’re not getting enough sleep, your body produces more of the hormone ghrelin, which increases hunger.
At the same time, sleep deprivation decreases the hormone leptin, which tells your body when to stop eating. Not only does sleep impact hunger hormones, but it also plays a role in how your body burns calories.
When you’re sleep-deprived, your body is less efficient at using energy, which can lead to weight gain. So, be sure to take a close look at your sleep habits. Remember to aim for 7-8 hours of sleep each night.
Be certain that you’re getting shut eye every night and try to go to bed and wake up at the same time each day. Getting enough sleep is essential for healthy weight loss.
Drink Plenty of Water
Often, when you feel like you’re stuck, you’re actually just dehydrated. We think we’re hungry when we’re really just thirsty. So, before reaching for a snack, drink a glass of water and wait a few minutes to see if your hunger subsides.
If you’re still hungry, then eat. But, make sure you’re really hungry before eating and not just thirsty or bored.
Also, cut back on alcohol because it’s empty calories that can also sabotage your weight loss. If you must drink, have a glass of water in between each alcoholic beverage. Make sure you’re drinking at least eight glasses of water a day.
Take a Close Look at Your Lifestyle
Have you been slipping up on your routine? Are you still following the same healthy eating and noticed that you’re not losing weight but exercising? If so, then it’s likely that your body has just adjusted and you need to keep at it.
See where you can make some changes. Maybe you need to eat fewer calories or exercise more. Just make some small changes and you’ll start seeing results again.
Avoid Stress
It’s no secret that stress can lead to weight gain, but did you know that it can also cause you to hit a weight loss plateau?
When you’re under stress, your body releases the hormone cortisol, which can increase your appetite and cause you to crave high-calorie comfort foods. If you’re trying to lose weight, you have to find ways to manage your stress so that you can stay on track.
Some stress-reducing techniques include exercise, meditation, deep breathing, and spending time in nature. If you’re feeling overwhelmed, talk to a friend or therapist to get support. This can be frustrating, but don’t let it stop you from reaching your goals.
Weight loss is a journey, and there will be ups and downs along the way. It can even be without exercise. If you’re thinking, “does it work?” It does! Just stay positive and keep moving forward.
If you find yourself snapping, don’t give up! Talk to your doctor or a registered dietitian to find out how you can break through to the next level.
Guide to Breaking Through Your Weight Loss Plateau
If you find yourself stuck in a weight loss plateau, don’t despair. There are things you can do to break through and start losing again. Are you doing everything you can to make sure you’re eating healthy and working out regularly?
If not, make some changes. Use these tips to reignite your weight loss efforts and get yourself moving. With a little effort and planning, you can start seeing the results back in no time.
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