After weeks of hard work and strict dieting it is common to hit a weight loss plateau. At the beginning of your program you lose weight steadily, but after a point you do not lose weight at all, it is known as the weight loss plateau. For most people, it is very frustrating, and it can leave them demotivated. This happens because your metabolism (process of burning calories) slows when you lose weight. You lose fewer calories than you did at your heavier weight, even doing the same activities. The first thing to do when you are unable to lose any further weight is to carefully observe your diet. Sometimes the body gets used to the current exercise regimen and needs something more challenging to continue losing weight.
How to Break a Weight Loss Plateau?
The important thing to remember in such cases is not to lose your motivation or give up on your current exercise regimen at any cost. Also, don't get depressed and start gorging on fatty foods.
Change your Workout Style
When you perform the same exercise everyday, your body gets used to the routine and becomes very efficient in performing the task at hand. Hence, you need to break the routine and perform different physical activities everyday. If you have been doing cardiovascular exercises and pilates for losing weight, then you can rev up your intensity by doing interval training or strength training. These are excellent ways to add more variation to your workout regimen and exercise new muscles. You can also try out new exercises in your gym like kick boxing, yoga, and aerobics. This will not only help you overcome the plateau, but a new exercise regimen will also motivate and energize you. Varying your workout routine will also jump-start your metabolism.
Control your Portion Size
You might be eating healthy and non-fattening foods, but you might not be keeping a track of your portion size. This can hamper your weight loss plan. To cut back on your portion size, the best thing to do is to swap your dinner plates with salad plates. Smaller salad plates make you pile up less food on the plate, and thereby decreasing your intake. This in turn tricks your brain into thinking that you are eating as much as earlier, since the plate appears fuller.
Drink More Water
Sometimes in your eagerness to lose weight fast you might forget to drink the required amount of water. This makes the body to hang on to the water present in the body, leading to water retention. It is very important to drink plenty of water, so that the toxins are flushed out and your body is not dehydrated.
Keep a Food Journal
You might think that you are eating healthy, but unknowingly you might be sabotaging your diet by taking a bite of snack here and a sip of coffee there. Keeping a food journal, where you write about every single thing that you eat and drink, will help you take stock of the number of calories you are actually eating. This will help you evaluate whether you need to make any changes in your eating habits.
Everybody encounters this situation at some point in their weight loss program. However, it is important to stay motivated and follow the aforementioned methods to break the plateau.