Ways to breakthrough a weight loss plateau

1. Ways to breakthrough a weight loss plateau When a person begins the weight loss journey, weight loss occurs rapidly but after a few months it becomes difficult. The weight remains the same and doesn’t change a bit. This inability to lose weight is known as a weight loss plateau and it can be frustrating and demotivating. A person may experience a weight loss plateau because the metabolism has slowed down. A person will ultimately hit a weight loss plateau and cease losing weight, even when they stick to a diet and exercise regimen. According to research, weight loss plateaus occur after roughly six months of low-calorie Diet. Following are the ways to break the plateau: 1. Decrease Carb Consumption Reducing carbohydrate intake may help lose. Low-carb diets can stimulate other metabolic changes that help with weight loss and enhance fat burning. Extremely low-carb diets, as opposed to other diets, have been found to decrease appetite and increase feelings of fullness. In addition, they cause the body to produce ketones, which have been shown to reduce appetite.This may cause the person to eat less, making it easier to begin losing weight again without hunger or discomfort. 2. Increase Exercise Frequency or Intensity Altering your exercise routine may help you break through a weight loss stall. Resistance training seems to be the most effective type of exercise for weight loss .Other types of physical activity have also been shown to protect against a metabolic slowdown, including aerobic exercise and high-intensity interval training (HIIT). To boost the metabolic rate, people who already are exercising can increase the intensity of the workouts.Strength training in particular can assist counteract the decrease in metabolic rate that occurs following weight loss. 3. Track The Diet Tracking the calories and macronutrients that are protein, fat and carbs can provide concrete information about how much calories are consumed. This may help to modify the diet. Research suggests that recording food intake may enhance weight loss efforts.

2. 4. Consume Enough Protein Protein boosts metabolic rate more than fat or carbs. Protein stimulates the production of hormones that help reduce appetite and makes a person feel full and satisfied. The loss of muscle mass and a decrease in metabolic rate, both of which frequently happen during weight reduction, can be prevented by maintaining a sufficient protein intake. 5. Manage Stress Losing weight might be difficult when under stress. It encourages comfort eating and awakens desires for food while also raising the body's cortisol (the stress hormone) production. While it aids the body's reaction to stress, it can also promote the storage of belly fat. Consequently, overproducing cortisol can make it challenging to lose weight. 6. Intermittent Fasting Intermittent fasting has become very popular. It includes going without eating for a long duration of time, typically between 12 to 16 hours. It may help consume fewer calories, maintain muscle mass and may help preserve metabolic rate during weight loss. 7. Avoid Alcohol Alcohol suppresses fat burning and may lead to belly fat accumulation as it provides empty calories. Alcohol also causes people to overeat and make poor food choices. It is best to avoid alcohol or consume it in lesser amounts occasionally. 8. Eat More Fibre Including more fibre in the diet may help break through a weight loss plateau. Fibre slows down the movement of food through the digestive tract, which can help a person feel full and satisfied. Fibre may aid weight loss by decreasing the number of calories that is absorbed from other foods. 9. Drinking Water, Coffee or Tea Sugary drinks cause weight gain, yet other drinks can help you break through the weight loss plateau. Drinking water before meals may help people lose weight as it will reduce food intake. Black coffee and green tea may also benefit weight loss efforts.

3. 10. Adequate Sleep Not getting enough sleep can lead to weight gain by lowering the metabolic rate and altering hormone levels to drive appetite and fat storage. To lose weight and optimum health, get 7– 8 hours of sleep. 11. Active Lifestyle While exercising is important, there are other factors that affect the number of calories burned daily. Physical activity such as fidgeting or changing your posture can increase your metabolic rate. NEAT refers to non-exercise activities that can significantly affect one's metabolic rate, although the amount of NEAT required varies from person to person. To increase your non-exercise activity thermogenesis (NEAT), a simple way is to stand up more frequently. Thus, active lifestyle increases metabolic rate and thus promotes weight loss. 12. Eating Lots of Vegetables Vegetables are the ideal food for weight loss. Most veggies have a high fibre content, are low in calories and carbohydrates, and are packed with healthy elements. 13. Weighing Scale is not the only way to check the Progress Do not just check the weight by the scale. Monitor the energy levels, the fitting of the clothes and the measurements of the body too. Conclusion Weight loss plateaus cause demotivation and can affect a person’s dedication. However, they occur in all weight loss journeys and not something to be stressed about. Right strategies can help break the plateau and again be on the right path of weight loss. To know more: https://transformwithnatasha.com/ways-to-breakthrough-a-weight- loss-plateau/