How to Overcome Weight Loss and Diet Plateau
The word “weight loss plateau” is a term which is used to describe a state where your body has become incapable of losing weight any further, usually due to increasing tolerance for the weight loss pills or the methods that are being used. Basically, people who experience plateau are those whose body have develop tolerance for the regime’s limitation and practices and thus, allowing their metabolic rate of the body to adjust to whatever weight loss pills and exercises technique that are being practiced. If you have already read lots of diet plan books, you might probably notice that most of the diet books out there has distinctly ignore the existence of plateau. This is simply because it can be seen as contradicting the purpose of their diet plan and is therefore really bad for their marketing.
When a person is presented with a pattern, our human metabolism will eventually adapt to that pattern. For example, when those who lives in cold climate area migrate to hot climate area, their body activate their metabolism to adapt to their current conditions. This is how our body works for survival. These natural adaptability is what makes a human body to experience weight loss plateau, mainly when changing their diet and eating habits for weight loss. However, there are ways to counteract the human body that buildups tolerance for the weight loss pills and exercises regimes.
Personally, I dread the plateau because I was on a roll, losing weight steadily and my confidence is high as I was almost reaching my goal when suddenly the scale freezes. No matter how hard I try to lose that extra pounds, it just wont to budge. I’m stuck and I feel so frustrated about it because there is no more progress in my weight loss. So how do I break through this plateau? Here are some tips that I would like to share.
Tips #1: Take a break
Basically, take a break from your usual regime. All you’ve got to do is simply take a break from your workout. Do not step into the gym or do any work out for 2 weeks. This tips may seems easy for us but is really hard for those gym enthusiast especially bodybuilders because exercising is addictive, actually. When you exercise, your body produces hormone called endorphin which is a hormone that makes you happy.
Side note: This hormone is the same hormone that is being produce during sex.
However, during these 2 weeks, you’re actually letting your body to recover and relax from the punishments you’re giving to your muscles. That is why, professional bodybuilders take a break to approximately 4-5 months before going back to the gym again. When they’re back at the gym, they will activate their well-rested but complacent muscles back into hard training and hence more muscle gain.
This is great to track your food intake!
Tips #2: Modify your food intake
Try to go high on protein and low on carbs. Women is required to eat approximately 100grams of protein a day while men need 150 grams of protein in order to preserve their muscle tissue during a weight loss regime. If you have lost some muscle during your weight loss regime, you will need to focus on your protein intake so that your body can build muscle. Building muscles requires more calories to sustain, which will then, kick start your weight loss again. Some example of good sources of protein includes red meat, chicken and fish.
You should also eats 6 small meals a day so that your muscles are constantly fed throughout the day. This will in turn help increase your metabolism to burn fat too. Remember to also take your protein shake half an hour before you work out. You could also tryout the zigzag method where you decrease calories in one day and then increase calories the next day. This method helps you shift your body out of its comfort zone (plateau).
You can try out this program, its great for beginner.
Tips #3: Modify your exercise program
Since our body is really fast at adapting to a certain pattern, whatever routine that you’re currently on, your body will eventually get used to it. Hence, try to change your routine every 6-8 weeks. Adding strength and weight training can help someone to get past these plateau, in most cases. Another great way to boost up your metabolism and break through these plateau is by implementing an aerobic exercise into your exercise regimes such as walking for 30 minutes for 3-4 day per week. However, if you’re 35 years old or older or if you haven’t been exercising regularly, I would suggest you to take a walk for 10-15 minutes for 2-3 day per week.
You can also try to increase your exercise time frame. For example, instead of exercising for 30 minutes a day, try exercising for 45 minutes a day. While your body is busy adapting to new change to you routine, it can also help you to kick start your weight loss again. By modifying your exercise program, you will not only shock your muscle to a new pattern but also helps prevent you from boredom by doing repetitive regime all the time. This method is best used with alteration of one’s diet, to maximize their effectiveness.
Try this infuser water bottle to make yourself a detox water.
Tips #4: Drink water
Water is really essential when you’re doing a weight loss regime. An inadequate amount of water can slow down your weight loss. You need to drink at least 8 glasses of water every day. However, when you exercise, you lose more water due to sweating. Therefore, try to drink your water before, after and during your workout. Fuel yourself with water every now and then. Carry with you a water bottle everywhere you go throughout the day to make you stay hydrated.
For additional weight-loss benefits, make a detox water by adding a few slices of lemon of any other fruits such as strawberry to cleanse out your body. This help to keep your digestion in top shape. Staying hydrated not only help you lose weight efficiently but also help you to control hunger as it makes you feel full.
Tips #5: Set specific goal and Have motivation
Make sure your weight loss goal is realistic as possible and that your expected rate of weight loss is reasonable. If you’re on a healthy diet plan which is nutritionally rich weight loss, you can expect tp lose 1-2 pounds per week. A simple way to determine your approximate ideal weight is by referring to a BMI (Body Mass Index) chart.
Once you’ve set your goal weight, start working on it. Every time you reach a plateau, remember how it feels as in the excitement when you started out your weight loss program, and then watching your weight goes down one by one. Try to go back to that initial motivation and see whether it still works for you. It may have been the desire to lose weight for a special event or maybe to get that special guy. You may have been motivated because of poor health issue or by the shock of how much weight you’ve gained. Whatever it is that motivate you initially, try putting that motivation in you. If this don’t work, choose a new motivation. Keep a picture of how you used to look or how you currently look and place it on your refrigerator and look at it every time you need a motivation. This method can help keep you motivated and keep going when you feels like giving up.
Check out this video to know more!
When considering these options, keep in mind that what works for others may not works on you. Some people who has slower metabolism may require the combination of diet plan and modification of their exercise regimen whereby others can just get by with merely shortening the break between meals. Each and every one of us has our own ideal weight and size so don’t compare yourself with anyone else but instead, listen to your body and find out what methods works for you. Although, this can be a time-consuming process, just don’t give up because you’re just one step away from reaching your weight goal.