Achieving your weight loss goals is a daunting and challenging task. Most people will initially be able to lose weight successfully, but then it refuses to budge. This is called a weight loss plateau, or stall, which can be immensely discouraging and frustrating. The good news is that you can use a number of strategies to break through this weight loss plateau. Some of the simple ways you can go about it are outlined below.
Cut back on carbs
It is a well-known fact that low-carb diets can be extremely effective for weight loss. Cutting down your carb intake can be very helpful when you are hopelessly stalled because it gets your weight moving in the right direction again. Low card diets can reduce hunger and also promote feelings of fullness. Moreover, thy can also get your body to produce ketones that can help reduce appetite. It causes you to eat less, which makes it easier to shed weight without experiencing discomfort or hunger.
Increase exercise intensity or frequency
You can also reverse a weight loss plateau when you rev up your exercise regimen. When you lose weight, it automatically causes a slowdown in your metabolic rate. This can make it difficult for people to continue with their weight loss, but you can counteract this effect with exercise. You can retain muscle mass through resistance training, which influences the number of calories you burn during rest and activity.
Other kinds of physical activity can also protect against a metabolic slowdown, such as high-intensity interval training (HIIT) and aerobic exercise. If you are already exercising, it is a good idea to increase your workout’s intensity, or its frequency because this can give your metabolic rate a boost.
Track what you eat
Sometimes it seems that you are not eating a lot, yet you are still unable to lose weight. But, it is possible that you may not realize just how much you are eating. People often underestimate the amount they eat. Tracking the calories you eat, along with the macronutrients, such as carbs, fat and protein, can give you solid information about how much you are eating. This enables you to make modifications to your diet, if required.
Don’t forget about protein
If your weight loss has hit a plateau, it might be time to up your protein intake. Protein can give your metabolic rate a boost more than carbs or fats. This is because the digestion of food can increase your metabolism. Protein digestion can increase your calorie burning by 20% to 30%, twice more than carbs and fats. It should also be noted that protein can stimulate the production of hormones like PYY that can reduce your appetite and make you feel satisfied and full.
Moreover, a high protein intake can also keep you safe from muscle mass and a decline in metabolic rate, both of which happen during weight loss.
Along with these steps, you should also manage your stress levels because it also puts a stop to weight loss.
