If you have been trying hard to lose weight, then it is rather important that you understand what a weight loss plateau is. Many people think that the weight loss plateau is a myth but it isn’t. It exists and simply exercising hard or not eating enough cannot cut it. Explained simply, a weight loss plateau is like hitting a wall in your weight loss journey. Your diet and exercise regime which seemingly worked so far, suddenly seems to stop showing results and the pounds you were dropping earlier suddenly refuse to budge. Is there anything one can do about it? Thankfully, you can! Let us take a look at some ways to avoid and overcome the weight loss plateau
1. Talk to a dietician
If you haven’t already, it is time to rethink your diet plan. You might be exercising but if you are not eating right, then your efforts will not yield fruit. So have your annual tests done. Let the doctor/dietician take a look at what is going on internally. A healthy weight loss plan should be based 95% on diet with just 5% focus on exercise. A healthy diet can go a long way in helping you shape your body the way you want it to.
2. Keep a journal
A food and exercise journal is like your bariatric buddy; it can help you remain accountable and honest. Keep food and exercise diaries to review patterns and hiccups. Perhaps you ate when you were stressed or angry or sad. Share those diaries with your dietician/trainer. Make a plan and execute it when you notice patterns in the journal.
3. Mix up your workout
An important among all weight loss plateau solutions is to mix up your workout. If you are doing the same exercise day in day out, it is time to create some muscle confusion. Muscle confusion is very important to avoid weight loss plateau. Add a number of different routines and techniques. You can try the following changes:
- Increase your cardio- treadmill, cycling etc.
- Add weights.
- Instead of the gym, you can go for swimming, aerobics, dancing, high intensity workout at home or running.
- Use a buddy system where you can both hold each other accountable.
- Hire a trainer
- Track your exercise with apps.
Make sure you are consistent with these exercises.
4. Plan ahead
It is important that you clear off your pantry off all unwanted snacks. Bring your family on board of your healthy eating plan. Here are some tips:
- Make weekly grocery plans and shop for only those items.
- Plan meals ahead of time so you can stick to healthy recipes.
- Avoid eating out by bringing your lunch to work.
- Try and reduce the number of times you eat out.
5. Eat right
Weight loss plateau does not mean not eating enough or starving yourself. In fact, you must maintain your daily calorie intake as advised by your dietician. Eating right for breaking the plateau includes:
- Eating more fruits and vegetables
- Including a protein with each meal
- Limiting carbohydrates to 2 per day
- Eating small meals every 3 to 4 hours
- Having breakfast every day, preferably within an hour of waking up.
6. Reduce stress
Stress can lead to unhealthy cortisol levels which impact metabolism and result in binge eating and unhealthy snacking. So try to lower your stress levels by including mind body practices like yoga, deep breathing etc.
7. Positive visualization
Your thoughts can play a huge role in your weight loss journey. Try to visualize yourself as a fit, healthy, and happy individual. Visualize yourself dancing at an upcoming celebration looking your fittest and everyone complimenting you. Keep this vision with you every day. This will keep you motivated.
8. Know your tendency and personality
Some weight watchers are impulsive; the moment they see ice cream or chocolates, they tend to indulge. Likewise, others tend to be “TV snackers”. Knowing these tendencies about yourself can help you watch out for potential pitfalls and avoid those situations and practice control.
9. It is possible you are gaining muscles
Muscles burn calories. So, while exercise brings about weight loss, gaining muscles can actually cause weight gain. If you are pushing weights and doing strength training, then it is quite possible you are gaining muscles which could result in weight loss plateau.
10. Do not weigh yourself too frequently
Normal weight fluctuations can occur on a daily basis. It is possible that you are progressing but the weighing scale may not always show it. Do not weigh yourself daily. Instead, weigh yourself every 2 weeks. If the weight remains the same, then it is possible that you have hit your weight loss plateau. Talk to your trainer about incorporating changes.
Use these 10 easy ways to avoid and break your weight loss plateau.