What causes weight loss plateau?
Weight loss plateau happens when you keep doing the same set of exercises and eating the same types of food day in and day out. When you do this, your body got used to your exercise routine and diet so it adjust itself to burn fats according to the amount of food that you eat and the exercise that you did. As a result, your weight loss method will failed to achieved a consistent result.
Here are 7 sure ways to get over that plateau and reach your weight loss goals.
1. More Exercise. This is a good time to really put in more time and effort working out. Doing more intensive workouts will actually increase your metabolic rate, which means that your body will burn more fat. The more fats your body burn, the more pounds you lose. Focusing on weight lifting also really gets your metabolism burning at a higher rate, and will keep it higher all day. Exercising is one of the most effective weight loss methods so try to love them and don’t be afraid to exercise.
2. Eat Enough Food. Your body needs fuel to burn those fat and it can only get those fuels from the food that you eat. Don’t starve yourself, but don’t eat too much. This is when you need to focus on eating more small meals, foods that are high in fiber, and drink a lot of water. That will make such a big difference. When this happens, your metabolic rate will be at a low level and this means that your body will only burn a minimal amount of fat in your body.
3. Mix up your exercise regimen. If you are running a lot, then take a few classes at the gym. If you do the same workout all the time, your body gets really efficient, and doesn’t burn as many calories from doing that exercise. It’s time to change it up!
4. Calorie shifting. This is an idea that you eat 4 meals a day totaling 1200 calories one day, then 1800 calories the next day. Then alternate this way. It keeps your body guessing, and it also keeps your metabolism revved up. This is a new popular method to dieting, and really avoiding plateaus. You can lose about 3-5 lbs per week doing this.
5. Alternate low carb days. This is similar to calorie shifting, but it’s based more on carbs than calories. Do a low carb day every other day, and you will really see the scale move. Taking out a food group always seems harder to me than eating fewer calories, but some people prefer eating this way, and say they have a lot more energy without all the carbs.
6. Keep a food diary. This is the best way to stay honest with yourself and to assure that excess calories aren’t sneaking back into your daily input. Record everything you eat and be diligent about portion size. Don’t forget to count the calories from beverages.
7. Drink more water. A lot of times, the fat has been lost, but we’re just retaining the water. The best way to avoid that is to drink more water. And check our measurements, not just the scale.