If you have ever dieted before, there is a good chance you have experienced the high of losing weight for several weeks and then hit a sudden wall. This is called a weight loss plateau. These plateaus are a very common because the body is so highly adaptable. Basically, your body likes to be comfortable and when you try to force it to do something it is not at ease with, it will definitely retaliate.
At first when you start up on that low-calorie diet, weight loss will progress pretty well. However, as the body realizes what is going on, it will begin to slow its metabolic rate, requiring fewer calories to function; thus you will not experience weight loss anymore. This can be a very annoying period and you may be tempted to give up. The methods mentioned below will certainly help you release yourself from the rut that is a weight loss plateau.
Boost Your Calorie Intake
One of the best ways to immediately overcome a weight loss plateau is to simply increase your calorie intake for about a week. This will send a strong indication to the body saying, “Hey, it’s alright to speed up again – I’m not starving you!” Once the body sees that there is more readily available food, it will then speed up to its normal metabolic rate, thus you will experience a higher rate of fat loss. Note that you may gain some weight during this time, however it will most likely be mostly water weight and stored muscle glycogen.
Back Off Your Exercises to Beat the Weight Loss Plateau
Next, slightly back off your exercise routine, because this will help you beat your weight loss plateau as well. When workout levels are very high, this can also send a signal to the body that it should be conserving resources. When it this happens, there are high chances that you will not continue losing weight. Furthermore, you could end up hurting yourself seriously in the process.
Keep Calories Constant but Adjust Macronutrient Split
This is another way of overcoming weight loss plateau. For instance, if you previously used to eat a mixture of 50% carbs, 20% protein, and 30% fat, try and adjust that to 40% protein, 20% carbs, and 40% fat. You may realize that this arrangement works much better for you. Usually, slightly higher protein content in the diet will help to accelerate the rate of metabolism.
Give In To Your Cravings
The last way to overcome a weight loss plateau is to just give in to the cravings you are experiencing. Even though this may appear to be the same as eating unhealthy foods, it actually does work. Going against your normal diet will help increase certain hormones in the body which play a very big role in fat burning, thus increasing your metabolism in the process. When this process occurs, you will find yourself in a much better position to carry on with your weight loss.
Next time you find yourself standing on the bathroom weighing scale, looking down at a number that just does not want to move, consider these tips. Overcoming a weight loss plateau is certainly possible if you follow the right plan of action.