The plateaus weight loss can be frustrated. After weeks or months of steady progress, you suddenly find that the scale refuses to budge, despite all your efforts. This happens to many people during a weight loss journey. The plateau occurs when your body adapts to your diet and exercise, which makes more weight loss more difficult. But do not worry – there are ways to overcome this obstacle.
In this guide, we will explore the reasons behind the high weight loss and provide practical advice to help you penetrate it and follow your journey to your health.
1. Understanding the weight loss of weight
Before diving into strategies to overcome the plateau, it is important to understand the reason for its occurrence. Here are some common reasons:
White adaptation
When you lose weight, your body metabolism slows down because your body requires lower calories to maintain a smaller frame. This is called the metabolic adaptation. As a result, the calories I used to burn during the day have become less effective in creating calories deficit, which is essential for continued weight loss.
Muscle loss
When you lose fat, you may lose some muscles, especially if you are not a force training. The muscles are the active tissue in metabolism, which means that it burns more calories in comfort compared to fats. The loss of muscle mass may slow the metabolism, which makes it difficult to lose weight.
Eating habits
Over time, it may increase the amount of calories inactive, either through the sizes of larger parts or consume more calories foods. Even minor increases in daily calories consumption can contribute to a plateau.
Non -diversity in exercise
If you are following the same exercise routine for a long time, your body may have adapted to it. This means that you burn more calories during the exercise more than you did when you started for the first time.
2. Restore your caloric amount
During a weight loss journey, calories changes with your weight loss. What was working when I was heavier 10 or 20 lbs might be effective. To penetrate a plateau, you may need to adjust the amount of calories.
Re -calculate your daily calories needs
Use calorie calculator to determine your new daily calorie needs based on your current weight and level of activity and goals. This will give you an updated target for the number of calories you should consume to create a deficit.
Monitor the sizes of parts
Over time, the sizes of the parts can sneak without realizing it. Return to measure your food and track your calories to ensure that you do not erode the eating by mistake. Use kitchen standards, measuring cups, calories tracking applications for help.
Watch hidden calories
Pay attention to liquid calories from drinks such as juices, soft drinks, alcohol, or luxury coffee drinks. This can add up to up quickly and may contribute to the plateau. Also, be familiar with sauces, dressings and spices, as it can be thick calories.
3. Exercise routine renewal
If your exercise routine becomes predictable, then it’s time to receive things. Diversity in exercise not only keeps interesting exercises, but also challenges your body in new ways, which helps you burn more calories and overcome the plateau.
Include strength training
Muscle building is one of the best ways to increase metabolism and penetrate the plateau. Start integrating strength exercises such as weightlifting, body weight exercises (for example, squatting or payment processes) or resistance range training in routine. It aims to at least two training sessions per week from two to three days a week.
Try high -density separation training (HIIT)
Hiit includes short fireworks from intense exercises, followed by brief recovery periods. It is an effective way to burn more calories in less time. For example, SPRINT for 30 seconds, then walk for one minute, repeat for 20-30 minutes. It has been shown that HIit improves metabolism and promotes fat loss.
Run your heart
If you do the same heart shape (such as running or cycling) for several months, your body may be adapted. Try different forms of heart disease, such as swimming, rowing, dancing, or walking long distances, to challenge different muscles and burn more calories.
4. Increase your activity other than exercise
Non -exercise (elegant) thermal reproduction indicates the burning calories of daily activities such as walking, standing, cleaning and boredom. The elegant increase can help you penetrate the weight loss plateau without the need for intense exercise sessions.
Simple ways to increase elegance
- Take the stairs Instead of the elevator.
- Walk moreTry the parking lots away from the entrances, enjoy walking meetings, or go for a short pit.
- Stand: If possible, use a fixed office or take repeated permanent breaks if you have a office job.
- move: Instead of sitting for long periods, take short rest periods to extend, quickly or do light activities.
5. Tension and sleep management
Both stress and lack of sleep can contribute to high weight loss. When you are tense or deprived of sleep, your body produces cortisol, a hormone that can increase hunger and intense desire for sugary and fatty foods. This makes it difficult to stick to calories goals and can slow your progress.
Giving priority to quality sleep
It aims for 7-9 hours of sleep every night. Good sleep hygiene practices include:
- Go to bed and wake up at the same time every day.
- Reducing screen time before bed.
- Create a routine at a comfortable bedtime.
- Keep your bedroom cold, dark and calm.
Practicing stress techniques
Tension management can help prevent excessive eating and emotional eating. Some of the techniques of compulsion include:
- Meditation or deep breathing: These can calm your mind and reduce stress.
- Physical activity: Exercise is a great way to relieve stress and increase your mood.
- DailyWriting your ideas and feelings can help you manage stress.
- Spending time in nature: Natural walking or just seating outdoors can have a calming effect.
6. Consider “revitalization” or “diet break”
If you are in a long caloric deficit, your metabolism may slow down to keep energy. In this case, “reactivation”, a “diet break” or a “diet break” may help reset your metabolism and give your body a break from calorie restrictions.
What is refund?
Revitalization includes an increase in the amount of calories – usually of carbohydrates – for a day or two. This can help renew glycogen stores, improve performance in exercises, and increase metabolism. Ensure that the additional calories come from complete healthy food sources, not unwanted food.
What is the diet break?
The diet break is a longer period (usually 1-2 weeks) as you eat in the calories of maintenance, giving your body and mind a break from a diet. After breaking, you can return to calories deficit with renewable energy and motivation.
7. Stay consistent and patience
The plateaus is a natural part of any weight loss journey, and it does not mean that you fail. Often, it is just your body’s way to adapt to the changes you made. The key is to stay fixed, make small adjustments, and be patient.
Monitor unrestricted victories
The number on the scale is not the only way to measure progress. Pay attention to other signs of improvement, such as:
- Inch lost: The composition of your body may change even if the scale is not.
- Increased strengthYou may raise weights heavier or do more actors.
- Improvement of enduranceYou can exercise for a longer period or with a higher density.
- Better mood and energyFeeling healthy and more vibrant is a great victory.
Focus in the long run
Weight loss is a marathon, not an enemy race. It is normal to try ascending and landing along the way. Instead of frustration by a temporary plateau, remind yourself of the positive changes you made and the long -term goals you are working on.
conclusion
The plateaus is frustrating weight, but it is also a sign that your body adapts. By making small changes on your diet, exercise routine, and lifestyle, you can penetrate the plateau and continue your way to success. Whether it adjusts the amount of calories, integrating strength training, or improving your sleep, every step brings you closer to your final goal. Keep patient, keep steady, and remember that progress takes time.