Destroy your weight loss plateau.
Healthy, lasting weight loss takes time. There is really no quick fix or shortcut. But sometimes, when you reach the plateau, your patience will reach the limit — not an ounce. When you come to a plateau, you need to know the right action to keep your motivation high to restore a healthy weight loss track.
The term “diet plateau” has been discussed for years. On the physical and emotional level, when you don’t change your diet and exercise plan, there’s a weight-loss plateau, but you haven’t lost at least three weeks.
You may fluctuate a few pounds, but you can’t seem to reach a certain amount.
Recent research is increasing our knowledge of weight loss, metabolism, genetics and weight gain. As our understanding increases, your chances of achieving and maintaining your target weight and crossing the dreaded plateau will also increase!
Why are you on the plateau?
Sooner or later, if you’re on a successful diet, your weight loss will slow down and may even stop for a while. Here are some of the reasons for your weight-loss plan – or the plateau – in your weight-loss plan:
Impatient: long-term weight loss does not produce instant gratification. Losing time takes time, and then slowly combining your habits and emotions with the “new you”.
Biomechanics: your body is designed to allow you to live, store and distribute energy and get you where you are. When you suddenly start eating less, you’re afraid of your body’s hunger – saving energy and lowering your metabolism. Research shows that the more weight you carry, the more chemical signals you have in your body to maintain your weight.
Small steps to keep fit.
When it comes to health resolutions for the New Year, focus on small things that can be easily maintained throughout the year. Follow this one-month guide to provide daily tips.
Brain events: for those who want to lose weight, the brain is an important part of the game. It is hard work to observe and solve eating habits carefully. Food, drinks and snacks help us feel emotions. Change old habits, acquire new knowledge, choose different foods, and be compassionate and patient with yourself and your body.
Physiology: gaining weight or losing weight at a reasonable time is a good reason to check with your doctor. You may have hypothyroidism. If you are already thyroid patient, you may need to optimize your thyroid treatment.
Back to losing weight.
Although it looks like a plateau, it might just be a point on the road to check your map. Consider these tips to maintain your goal weight:
Exercise: basic weight loss occurs when energy expenditure exceeds energy. This means eating less calories and increasing exercise. If you don’t exercise regularly, consider changing your exercise routine. Know your goals – do you want to achieve a healthy weight, or get a fan? Achieve and maintain a healthy weight does not need to be in the gym for three hours a day, but most of the time of the week may need an hour activities strictly, the key is to build muscle.
Observe what you eat – or chew: counting calories, even counting the bite of food is a way to prove what you are eating and how much you are aware of. We are really “what we eat”. Better understand how to eat in a healthy way – leaving room for cookies and cake. Increase your intake of fruits and vegetables and consider what supplements might be appropriate for you. A satisfying meal plan is a super way to keep moving towards your weight goals.
To sleep! Studies show that people sleep less and weigh more. Restful sleep is essential to health and weight loss. When you’re tired, you’re less active and more likely to get a bag of chips or soda. When you suffer from chronic sleep fatigue, expect to interfere with weight loss, immune function and stress management, which in turn stimulates your hunger.
Diet hackers beat the plateau.
You can try something else if you’re dealing with a diet plateau:
Change your diet. For example, temporarily increase or decrease the percentage of protein, fat, or carbohydrates to see if it affects your platform.
Change your fitness routine. Add more muscle building, cardio, or more time.
Keep your motivation in the right place. The right attitude is as important as diet and exercise.
Remember, every step you take keeps you away from the plateau and back to a healthy path!