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A weight loss plateau can be discouraging, especially if you are having trouble figuring out why. Nonetheless, try to avoid losing heart.
Even though you have been losing weight for a while now, it could seem like it is becoming more and more difficult. You might think that you are stuck at just one point on the scale. It is common, but the good news is that, despite how difficult it may seem, you don't have to stay where you are and you can keep burning fat.
In the best of circumstances and at the worst of times, plateaus can be demotivating. But what you do throughout this phase of your weight loss journey will influence whether you make progress and how successful you are in the long run.
What exactly is a weight loss plateau?
A weight loss plateau or weight loss stall is described as a period of time longer than three weeks with no change in body weight, which could extend for months or even years.
When all of a sudden, the amazing changes you are experiencing in your body come to an abrupt halt. The extra pounds of fat that were once easily shredded from your body are now desperately sticking to it.
Nothing you try seems to work. Perhaps a week, two weeks, or even a few months have passed, but your weight has not decreased. You're prepared to sigh, raise your hands, and declare that you've had enough.
How to fix a weight loss plateau?
The difficulty of weight reduction plateaus can be very upsetting. This might have some physiological justifications. Everybody's weight varies. Everyday weight changes are extremely typical. Nevertheless, if these peaks and valleys persist for a month—or if your weight loss completely stops—how here's to identify the problem and get back on track:
1) Track your diet and exercise regimen
The weight loss equation is true. The math involving the number of calories consumed compared to the number of calories burned is key to weight loss. Weight reduction results from a calorie deficit. Weight gain results from an excess of calories.
While it is possible to estimate the number of calories you consume per meal and the number of calories you burn while walking, tracking both your diet and exercise will give you a far more accurate picture of where you may be going over (or under) your recommended daily allowance of calories.
2) Increase exercise intensity and frequency
Increasing your exercise frequency could aid in breaking through a weight loss stall.
This is due to the unpleasant fact that when you lose weight, your metabolic rate decreases. The gradual decrease in metabolic rate that occurs when weight drops can make maintaining weight loss very challenging.
The good news is that research has shown that exercise can assist in mitigating this effect.
3) Manage your stress levels
Stress frequently hinders weight reduction. Thus, it becomes crucial to manage your stress levels.
It also boosts your body's production of cortisol, which encourages comfort eating and causes a desire for food. The "stress hormone," cortisol, is well-known. While it improves how your body handles stress, it can also lead to an increase in belly fat storage.
Thus, overproducing cortisol might make it exceedingly challenging to lose weight.
4) Avoid alcohol
Alcohol may be hindering your attempts to lose weight.
Despite having just about 100 calories, one alcoholic beverage has little nutritional value. In addition, a lot of people consume multiple drinks at once.
Alcohol also lowers inhibitions, which can cause you to overeat or choose unhealthy foods. This might be particularly difficult for people who are trying to stop engaging in impulsive eating practices.
5) Be patient
Don't be too hard on yourself if you stop losing weight while adhering to a diet and exercise regimen. Instead, pause for a moment to appreciate your accomplishments to date. It takes effort to reduce weight, but if you've hit a weight loss plateau, you're already making progress toward your objective.
It can be demoralizing to reach a weight loss plateau, but perseverance is key. Reaching your objectives requires time because losing weight requires a lifestyle change.
