Weight Loss Plateau: 5 Easy Ways You Can Overcome It
When it comes to weight loss, there’s nothing more frustrating than getting on the scale to find you weigh the same, if not more, after a week-long effort of daily workouts.
Want to quit? Don’t, just yet!
First, go through this checklist of possible reasons you’re not shedding the pounds. Identifying the problem is half the battle won.
- Get tested for Hypothyroidism, PCOS and Cushing’s Syndrome.
- Evaluate your recent stress and fatigue levels, mood swings and sleep patterns.
- If you’re a woman, check when your menstrual cycle is due, or if you could potentially be perimenopausal.
- Also take into consideration your medication, especially if you’re taking insulin regulators for diabetes or steroids of any kind.
- Lastly, it could just be the age factor where your metabolism has slowed down but you haven’t readjusted your expectations.
Still nothing? Then it’s time to take a fresh look at your diet and workout.
Breaking The Weight Loss Plateau
1) Switch To Interval Training:
Walking at a speed of 6.0 mph for 1 hour is less beneficial than changing your speed and incline intermittently (every 3 minutes) during the same duration. The idea is to get your heart rate up in intervals to trigger more fat burn in lesser time. The same can be done on a cross trainer or cycle by manipulating speed and resistance in 3-minute intervals.
2) Never Skip Weight Training:
Many people just resort to runs, jogs, cycling, and cross training with just the last 10 minutes dedicated to floor exercises and abs. It’s important to note that while cardio is great for your heart, doing it singularly leads to muscle loss and poor metabolism. You must dedicate an equal amount of time to weight training which will help you build lean muscle tissue, improve body tone, and increase the after-burn, also known as calories used for EPOC (excess post-exercise oxygen consumption).
3) Try Calorie Cycling:
Consider this an interval training for your diet. In order to speed up your metabolism and break the weight loss plateau, you need to keep your digestive system on its toes. If the prescribed intake of calories for you is 1,200 kcals, cycle between 1,200 and 1,600 kcals over a month. Work in an extra 100 calories every week, and once you hit the 1,600 mark, come back to 1,200 calories again. This will keep your metabolism poised for performance. That said, your higher calorie intake should be neutralised through more intense workouts week-on-week.
4) Re-evaluate Your Diet:
Studies have found that those who workout often tend to take their dietary habits for granted. They feel entitled to eat more and be less active during the rest of the day. Don’t fall into this cyclical trap of working out and then eating away at your efforts leading to no loss, no gain. Another thing to note is that binge eating healthy foods can also work against you. Portion control is just as important when consuming nuts, peanut butter, chicken, soya and many other foods associated with a healthy diet.
5) Embrace Technology:
Pedometers, activity trackers, BMI scales, calorie counting apps are all great assists for this who are serious about losing weight. Often times our understanding of food portions, calorie output, and body composition are far from the actuals. Some tech assistance can help you give you a mean average and deepen your understanding of your body.
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