Table of Contents
- 1 Why can’t you lose weight anymore?
- 1.1 The plateauing effect is the biggest motivation-killer
- 1.2 #1: Cut Back On Carbs.
- 1.3 #2: Boost Exercise Frequency or Intensity
- 1.4 #3: Track Everything You Eat
- 1.5 #4: Don’t Skimp on Protein
- 1.6 #5: Manage Stress
- 1.7 #6: Try Intermittent Fasting
- 1.8 #7: Avoid Alcohol
- 1.9 #8: Eat More Fiber
- 1.10 #9: Flush with Fluids
- 1.11 #10: Spread Protein Intake throughout the Day
- 1.12 #11: Get Plenty of Sleep
- 1.13 #12: Be as Active as Possible
- 1.14 #13: Eat Vegetables at Every Meal
- 1.15 #14: Don’t Rely on the Scale Alone
- 1.16 #15: Listen to Your Body
- 2 Breaking through weight loss plateau can be a challenge!
Why can’t you lose weight anymore?
The plateauing effect is the biggest motivation-killer
Achieving your weight loss goal can be tough.
While pounds of fat tends to fall off effortlessly at first, at some point it seems as weight won’t budge any more. This inability to burn fat is known as a weight loss plateau, and it can be discouraging and demoralizing.
Does this mean your results have stalled?
Absolutely Not! You can lose weight again…
Yeah! We’ve delve into the Dynamics of a weight loss plateau and pulled together the top 15 plateau-busting strategies for you. Try right now!
#1: Cut Back On Carbs.
According to the recent study, the best way to shed the access fat is to cut on carbs. Low-carb diets are extremely helpful for weight loss. Cutting back on carbs may help get your weight moving in the right direction again when you feel stuck.
Research has found that low-carb diets are effective in hunger control, provide feelings of fullness and encourages long-term weight loss.
#2: Boost Exercise Frequency or Intensity
Build some extra activity into your daily routine to boost your exercise regimen. If you are doing low-intensity work out, then try some high intensity (short duration) exercise.
Revving up your exercise regimen help to counterpart the plateau effect and enhance your metabolic rate.
If you walk a lot, then try jogging, or swimming, or cycling– it can help you balance the drop in metabolic rate that occurs during weight loss.
#3: Track Everything You Eat
Sometimes, you’re not eating too much but still you have difficulty in losing weight. Why? Let’s know the truth…
Researchers have found that people have a tendency to underestimate the amount of food they intake. In a recent study, obese people reported consuming around 1,200 calories per day which is twice the average amount.
Tracking your calories and macro nutrients (protein, fat & carbs) intake can provide concrete information about how much you’re eating. Eventually, this will let you perform required dietary adjustments in order to begin losing weight again.
#4: Don’t Skimp on Protein
Protein has the highest thermic effect of food, increasing your protein intake may help to burns more calories during digestion. If your weight has stalled, eat more protein, this will help improve metabolism more than either fat or carbs.
Numerous research studies have found protein (amino acid+ leucine) as a potent catalyst for burning body fat.
Not only this, protein stimulates the production of hormones called PPY that reduces appetite and make you feel full and satisfied.
#5: Manage Stress
Stress often interfere with weight loss and put a brakes on it. Stress hormone called “Cortisol” helps your body respond to stress and upsurge fat storage in the belly.
Too much cortisol production can make breaking weight loss plateau more difficult. This effect seems to be stronger in women who tend to carry heavy weight to burn fat.
Stress-reduction Strategies (such as yoga, meditation) may help you promote quick weight loss.
#6: Try Intermittent Fasting
Now-a-days, intermittent fasting is becoming increasing popular. It help you intake fewer calories, preserve metabolic rate and maintain your muscle mass during weight loss.
Intermittent fasting involves going for a long period (16–48 hours) of time without eating. This practice has been credited with promoting the loss of body weight in addition to other health benefits.
#7: Avoid Alcohol
Alcohol interfere with weight loss and sabotage your weight loss efforts. It provide empty calories which make it easier to overeat and may led to belly fat accumulation.
Researchers have found that alcohol suppresses fat burning and increases your appetite which build your weight loss plateau.
It is best to avoid alcohol if your weight loss has stalled, or try to consume it occasionally in small amounts.
#8: Eat More Fiber
Including more fiber in your diet helps promote weight loss by slowing the movement of food in your digestive tract.
It also reduces appetite and cut the number of calories your body absorbs from food which ultimately helps to burst weight loss plateau.
For every gram of fiber we eat, we eliminate about seven calories. This means if you eat 30 grams of fiber a day you’ll certainly burn 210 calories, and could result in a 20 pound weight loss in a year.
#9: Flush with Fluids
Keep your body hydrated! Even a mild dehydration can crave food in your belly. Symptoms of dehydration are similar to symptoms of hunger, so it’s better to drink to more instead of eating.
Drinking water, tea or coffee can help boost your metabolic rate and are effective for weight loss. Some beverages such as Caffeine and kou tea have shown to promote fat burning and reverses weight loss stall.
Aim to drink 80-100 fluid ounces (2.35 liters) of water per day in addition to the fluids lost during activity.
#10: Spread Protein Intake throughout the Day
When we talk about protein, it’s not just your total consumption for the day that matters. Protein intake throughout the day provides you with several opportunities to improve your metabolism by the thermic effect of food.
Include at least 20 grams of protein at each meal, it has proved to be beneficial for weight loss and muscle mass retention.
#11: Get Plenty of Sleep
Sleep plays a vital role in resetting your hormones and promotes mental, emotional and physical health. Insufficient sleep easily interfere with weight loss and reduces your metabolic rate.
This ultimately shifts your hormone levels to promote hunger and fat accumulation. Aim for 7–8 hours of sleep per night to support weight loss and overall health.
#12: Be as Active as Possible
No doubt work out is essential, but other factors also influence the number of calories you burn each day such as non-exercise activity thermogenesis. Increasing your daily activity can help boost your metabolic rate and promote weight loss.
“One recent study found that compared to lying down, people’s metabolic rates increased by an average of 54% when fidgeting while seated and a whopping 94% when fidgeti
#13: Eat Vegetables at Every Meal
Vegetables are loaded with vital nutrients and are ideal food for weight loss. Most vegetables are low in carbs and calories, but high in fiber and are encumbered with beneficial nutrients.
Studies have revealed that diets that contain lots of vegetables tend to produce the great weight loss results. You can add raw greens, tomatoes or other veggies at any meal, including breakfast.
#14: Don’t Rely on the Scale Alone
Don’t just believe on the scale while you are trying to lose weight. Hopping on the scale is likely part of your daily routine, but it’s important to realize that the scale reading may not be accurate.
Your scale may not reflect progress such as such as changes in your body composition, how your clothes fit and whether your measurements have changed instead.
#15: Listen to Your Body
Take your time and eat slowly. Stop eating when you’re full. You must have heard this before but these two strategies are key to key weight loss.
During each meal try to take smaller bites and chew well by savoring your food. Pay attention and stop when you feel full and satisfied, you’ll be eating again in another 3 to 5 hours.
Now, what are your thoughts on weight loss plateaus?
Put these expert tips into action, soon you’ll be saying, “What weight-loss plateau?
Weight loss plateau can be frustrating but they are normal part of weight loss process. Nearly everyone experiences a stall at some point on their weight loss journey and looks for strategies to break weight loss plateau. But, sometimes these strategies don’t work…
Breaking through weight loss plateau can be a challenge!
What to do if still I cannot break my weight loss plateau?
As we know body is unique, and you must know how your body responds and how to work with that. It may be possible. Breaking through your stubborn fat can be tough…
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