What is weight loss Plateau?
Weight loss plateau is the time during weight loss journey when weight stuck and your scale does not show weight below that stuck figure. Being stuck at a weight-loss plateau eventually happens to everyone who tries to lose weight. Even so, most people are surprised when it happens to them because they're still eating carefully and exercising regularly.
The frustrating reality is that even well-planned weight-loss efforts can stall. This happens due to a natural process in our body that is Adaptive Thermogenesis, it is a natural process in our body which lowers the metabolism and we need different practices/strategies to boost it and break weight loss plateau. A lot of other factors also bring weight loss plateau during the weight loss journey. Read below to know
Why weight loss Plateau come?
1. Individual not drinking enough water.
Medical professionals agree – we need at least eight, 8-ounce glasses of water each day. Soda, iced teas and coffees do not count.
2. Individual exercising heavily right before her weigh-in day
Exercise is the key to effective weight loss and good overall health. But when we exercise, we tear our muscles and to repair them, our bodies retain water. By doing a big workout the night before we weigh-in, individual retain water that makes weight loss appear smaller than it actually is.
3. The absence of Tracking Meals
When an individual does not track her meals. I don’t mean the sandwich, I mean her Bites, Licks, Tastes and Sips. These small portions of food add up to big calories and need to be accounted for. Try to measure your food by sight rather than with measuring tools.
4. Taking Less Protein
If your weight loss has stalled, increasing your protein intake may help. First, protein boosts metabolic rate more than either fat or carbs. This has to do with the thermic effect of food (TEF), or an increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs. Second, protein stimulates the production of hormones, such as PYY, that help reduce appetite and make you feel full and satisfied Moreover, maintaining a high protein intake can help protect against the loss of muscle mass and a drop in metabolic rate, both of which typically occur during weight loss
Alcohol may be sabotaging your weight loss efforts. Although one alcoholic drink (4 ounces of wine, 1.5 ounces of hard liquor or 12 ounces of beer) contains only around 100 calories, it provides no nutritional value. In addition, many people have more than one drink at a sitting. Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices. This may be especially problematic for those trying to overcome impulsive food-related behaviours. What's more, research has shown that alcohol suppresses fat burning and may lead to belly fat accumulation. If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.
How to break the weight loss plateau?
Finding an effective way to lose weight is an amazing feeling, especially as your clothes start to feel looser and you have more energy overall. But, at some point or another, everybody hits a plateau with weight loss. Normally, this happens well before you’ve hit your weight loss target. You can adopt following practices to break weight loss plateau :
1. Adjust your Energy Intake
Your energy intake needs to decrease as you lose weight. So, if you hit a weight loss plateau, it could be because you’re still eating as much as you did when you first started losing weight.journey. Instead, this issue is a time to step back, reassess and figure out new strategies. Thankfully, there are many ways to ensure you continue to lose weight and reach your overall goals.
2. Drink More Water.
Water is critical for weight loss and for health in general. Many of us don’t actually consume enough of it and drinking more is a powerful weight loss tool. If you’re not fond of plain water, you can try options like Lemon water or some of these healthy water variations
4. Get Enough Fiber.
Fibre is another important area for weight loss and also plays a role in how full you feel. It’s easy to be lacking in fibre but you can improve this area by focusing on whole foods, particularly vegetables. Many Plant-based protein options can also act as a good source of fibre.
5. Practice Good Sleep Habits
With our busy and stressful society, sleep is one area that often gets compromised. Indeed, around 33% of working people get no more than 6 hours of sleep a night. Yet, sleep is critical to good health and to weight loss. In many cases, you can make small changes to improve the quality and quantity of sleep. For example, some recommendations include:·
- Keep to a sleep schedule·
- Limit screen time in the few hours before you sleep·
- Make sure you have a comfortable mattress and pillow·
- Avoid caffeine after around 3 pm·
- Keep the bedroom cool·
- Ensure you are sleeping in total darkness (or as close as possible)
6. Focus on quality.
Busting through a weight-loss plateau is more than calories in than calories out. Processed foods won’t cut it anymore, thus quality whole foods like vegetables, beans, high-fibre fruits and lean proteins are needed for your engine to burn body fat.
7. Rotate your routine.
Slugging away on the treadmill for the past four months? It’s time to change up your workouts. The muscles become familiar with the same old workout, making your regular routine less effective. To see a change in body fat, you have to get outside of your fitness comfort zone. High-Intensity Interval Training (HIIT) has been shown to burn body fat effectively. Try doing speed work at the track, a boot camp class at the gym, or alternate walking and running intervals. Note: Just progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.
I hope this blog of mine helps you all in some or other way.