Why is Your Weight Loss Stagnating?
The Most Effective Ways to Overcome a Weight Loss PlateauEven though we do not like to admit it, we all get into ruts on occasion. Despite our best efforts to move forward, it is in our nature to get stuck, and it should come as no surprise that it also happens when we try to lose weight. When this happens, it means that you have hit what dietitians and exercise experts call a weight loss plateau.
Why does the weight-loss plateau happen?A weight-loss plateau happens thanks to our bodies being incredibly smart and adaptable and sometimes work against our goals. After every workout, the body becomes a more efficient calorie-burner, and after you start losing weight, your body is going to adjust to that change. This means it will require fewer calories than it did before.
Thankfully, there are some straightforward ways to start losing the pounds again and boost your metabolism. Here are some of the most effective ways you can fight your weight-loss plateau.
Reassess your caloric needs.If you are in the middle of a weight loss plateau and you want to overcome it, you will most likely need to adjust your calorie intake. Keep in mind that your body requires fewer calories for maintenance as your bodyweight gets smaller. You may have lost a substantial amount of weight on your current calorie intake while you were beginning your journey, but now, you may want to achieve a larger caloric deficit. In this case, try cutting 100-200 calories a day from your diet and see how the scale reacts.
Switch from coffee to green tea.
If you like to drink your coffee with sugar, with milk, with foam, or like lattes and other fancy (and calorie-dense) coffee types, this is for you. You might be overlooking how many calories you are actually consuming with this beverage. Green tea contains fat-blasting compounds called catechins that fight the belly fat by speeding up the liver's fat-burning capacity and revving the metabolism. Making a simple switch from coffee to green tea may be just what your body needs to get back on track towards successful weight loss.
Cut back on salt.
In some instances, the reason why the scale showing the number you like is that your body is retaining extra water. Water retention and bloating happen for many different reasons, but the most common one is overeating of processed, sodium-filled foods, which water sticks to.
Start a food and activity journal.
Make sure to be completely honest while you are writing in your fitness journal. You might be moving less than you realize and eating more than you think, which is why you have hit a plateau in your weight loss progress.
Vary your workouts.A regular workout routine can become quite repetitive and boring, making you reluctant to workout. If you get bored quickly and want to switch things up, you should try a new physical activity like rock climbing, tennis, hiking, or boxing.
If trying a completely new activity is not something you would be comfortable with (or is not doable), try to vary your usual routine. For example, if you usually do HIIT, go a few longer cardio sessions each week. Or if you typically do steady cardio, try to visit a few Pilates classes and see how much fun you have there.