Are you sweating it out at the gym, saying no to that scrumptious cheese extravaganza pizza, and still not seeing the scale budge? Well, it is very likely that you have hit the notorious weight loss plateau. Let’s just face it, Weight loss can already feel like climbing a mountain. Only a weight loss plateau can make it feel like you are climbing it with a backpack full of rocks. We know how it can feel – so frustrating that you may want to scream at the top of your voice.
So, what’s the deal with this weight loss plateau thing? What is it and how do you overcome it? Take a breather, because we have a few tips up our sleeves that can help you break through a weight loss plateau.
But before we do, let’s understand why it happens, shall we?
So, what causes a weight loss plateau?
A weight loss plateau usually sneaks up on you after 6 months of following a vigorous fitness and dieting regime. Although there are no concrete reasons as to why this happens, there are certain theories that have been circling around.
One of the theories is that a person’s metabolism gets sluggish when they lose weight quickly. A significant weight loss is natural during the first few months of the regime. This is because your body resorts to its glycogen reserve when you begin cutting down calories. As glycogen is mostly water, you only lose water weight initially. So, truth bomb alert, you majorly reduce just the water weight. But no need to be disheartened, dear readers. Remember, weight loss is a slow process and patience is the name of the game you have to play.
Other reasons for hitting a weight loss plateau can be hormonal changes, stress and not catching enough sleep. The real stallers, are they not?
So, what’s the solution here you may ask?
Your body gets adapted. So, the trick here is to either increase your activity level or further cut calories. Your old approach might not be cutting it anymore, so it’s time to up the ante! We understand you may want to break down crying at this point. But hey, no pain, no gain, right? You have to push just a little bit harder.
Secondly, you must focus on building muscles. If you follow fitness magazines and fitness accounts, you must know that strength training is now the talk of the town. We are not exaggerating, but it is the holy grail of fitness if you haven’t given it all your attention yet. Strength training helps in building muscles. The more muscles you have, the faster will be your metabolism. So, if you haven’t prioritised strength training, it is time you should do it now.
You must also give enough importance to your protein intake. It’s like the BFF you never gave enough attention to. Strength training/ muscle building and protein intake go hand in hand. You cannot build muscles without increasing your protein intake. Protein builds muscles, so how would you build muscles when you don’t have adequate protein? So load up on those lean proteins and watch those muscles thank you later.
Lastly, you must also consider increasing your activity levels – activity levels excluding exercising. For instance, if you walk 10,000 steps a day, increase it to 15,000. Even better, take the stairs, walk to the grocery store, dance around the living room – every step counts!
…But before you start believing that you have hit a weight loss plateau.
You can genuinely hit a weight loss plateau or you can just assume you did. Sometimes people assume they have hit a weight loss plateau but in reality, all they have been doing is underestimating the calories they are consuming. Remember, even if you are eating healthy, you can still eat more than your maintenance calories.
Also, let’s look at the other side of the coin. Let’s assume you are genuinely sticking to a calorie deficit. So much so that you have reduced your calorie intake to less than 1200 calories a day. Crash diets? Let’s face it – they’re like unicorns, cool in theory but not sustainable in reality. Starving yourself isn’t the way to go, my friend. Sooner or later, you’ll cave in and devour everything in sight. Not to mention, your precious muscles will bid you adieu faster. So, don’t be super-restrictive so that you feel you have lost all the energy to even stand up.
Summing up
Remember, you’re a weight loss ninja, and this plateau is just another obstacle to overcome. So, flex those muscles, fuel your body right, and break through that pesky plateau like the badass you are! You’ve got this!
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