Have you become weary of seeing the same weight on the scale despite all your exercise and changes to your diet? This can lead to feelings of frustration and desperation. During a weight loss journey, you may reach a point where it seems you cannot lose weight any further. In general, this happens after six months of a workout routine and embarking on a healthy diet.
Weight loss plateaus can be caused by several factors, including a slower metabolism, inability to stick to a diet, or the body adapting to weight loss. Let’s dive into the following 10 tips that you can test out to overcome such disruption and continue hitting your weight goals!
1) Record what you eat
Keeping a journal is important in your weight-loss journey. Taking note of your daily calorie intake will allow you to compare it with how many calories you burn. Although this is an activity that requires effort, it will ultimately pay off.
2) Sleep tight
Research shows that people who sleep well lose weight more quickly. When you sleep, your metabolism is regulated and your body tissues are repaired. To overcome a weight loss plateau, a person should aim to sleep at least seven hours every day.
3) Try out intermittent fasting
This involves remaining hungry for long periods, often over 16 hours at a time. Intermittent fasting has been found to carry numerous health benefits, and is beneficial in overcoming a dead-end in the weight loss journey. Some variations of intermittent fasting include the 16/8 method, the 5:2 diet, alternate day fasting; eat-stop-eat, the warrior diet and spontaneous meal skipping.
4) Manage your mood swings
Mood swings often lead to comfort eating, which jeopardizes meeting targets for weight loss. You can check out this article which offers some tricks to overcome emotional eating.
5) Watch your stress
Weight loss can be disrupted by stress, which increases the production of cortisol, otherwise known as the “stress hormone”. Cortisol inhibits fat-burning in the body. Pay attention to your stress levels, and seek social support or even counseling if it is something that needs to be addressed.
6) Go for strength training and high-intensity workouts
It is recommended that you exercise at least 150 to 300 minutes per week. When your body gets accustomed to this level of activity, you would then have to put in more effort. Exercises such as weight training, cycling, interval training and swimming can help you lose further weight.
7) Eat fiber-rich foods and vegetables
It is recommended that you aim for five servings of vegetables and three servings of fruits each day. These foods fill up the stomach and reduce hunger. Foods rich in fiber generally slow down digestion and make you feel full.
8) Keep yourself motivated
When you are trying to lose weight, set realistic targets. Being able to achieve small wins will give your overall confidence a lift, making the weight-shedding process much more enjoyable and motivating.
9) Eat small meals throughout the day
Instead of eating heavy meals every 6 to 7 hours, it is better to consume smaller meals containing vegetables, fiber and proteins at intervals of 2 to 3 hours. By spreading out your meals throughout the day, you feel more satiated and will be less prone to hunger pangs.
10) Take part in regular physical activity
Where feasible, replace the use of vehicles or public transport with cycling or walking. Keep yourself as active as possible, even at home by doing more chores manually. Every little bit counts towards your weight-loss target!
Breaking a weight loss plateau can be tricky, but you can achieve it with a proper mindset and the right motivation. Remember to allow your body enough time to achieve your goals and avoid going overboard with any diet or exercise!
