Experiencing a weight loss plateau can be frustrating, but there are ways to overcome it. The Mayo Clinic reports that it's normal for weight loss progress to slow down. By identifying the factors contributing to the plateau, you can take effective steps to address it and avoid unhealthy habits that could derail your progress. Here are some simple ways to get the scale moving again after hitting a plateau.
1) Common Reasons Why You May Experience a Weight Loss Plateau
Anthony J. Yeung, a fitness expert and founder of GroomBuilder, explains that when your weight or body fat percentage doesn't change over a week or two, it's likely that you have hit a weight loss plateau. This can occur because of various reasons such as consuming more calories than required, insufficient exercise, or burnout. However, hitting a plateau is common during weight loss journeys, and it's essential to know how to overcome it without getting discouraged.
To get the scale moving again, you can try changing up your exercise routine by adding new activities or increasing the intensity. It's also important to ensure that you're eating a balanced and healthy diet and avoiding mindless snacking. Additionally, you can track your progress and make adjustments to your diet and exercise routine accordingly. Yeung also suggests taking a break from your weight loss routine to recharge and avoid burnout. Remember, hitting a plateau doesn't mean failure, it's an opportunity to adjust your approach and keep moving forward.
2) Boost Your Fitness Level: Tips and Tricks
Ramp Up Your Fitness: Simple Ways to Boost Your Physical Activity
The Mayo Clinic recommends starting by increasing your workout regimen. Aim for at least 150 minutes of moderately intense aerobic exercise or 75 minutes of vigorous aerobic exercise each week. For even more benefits, try to incorporate weight lifting into your routine to build lean muscle mass and burn more calories. The Mayo Clinic suggests a minimum of 300 minutes of exercise per week.
But don't think you need to hit the gym to get moving. Consider walking or biking to run errands or parking further away to get extra steps. Look for ways to incorporate exercise into your daily tasks, such as doing simple exercises while cleaning or taking your dog on a hike. Even increasing yard work or taking calls while walking around the neighborhood can make a significant impact on your physical activity level.
3) Keep Track of Your Calories
To break through a weight loss plateau, Anthony J. Yeung suggests tracking your daily calorie intake. By monitoring what you eat, you can easily identify any areas where you may be consuming more calories than necessary. This way, you can reduce your daily calorie intake by 250 and observe if you begin losing fat again by the end of the week.
Thankfully, there are numerous mobile apps available that can assist you in keeping track of your calorie intake. So, consider downloading one of them to get started and get your weight loss journey back on track.
4) Recharge Your Metabolism with a "Refeed" Meal
If you're struggling to lose weight despite cutting calories, Anthony J. Yeung, a fitness expert and founder of GroomBuilder, suggests taking a break and having a "refeed" meal. According to Yeung, consuming a meal high in carbohydrates can spike your leptin levels and increase your metabolism.
Remember, cutting calories week after week is not sustainable, and taking a break every few weeks is crucial to maintain optimal hormone levels and keep your metabolism high. So, treat yourself to a "refeed" meal and watch your weight loss journey move forward again.