Simple Ways to Overcome a Weight Loss Plateau

For most of the people out there, it is easier to lose weight at the beginning of the weight loss journey, you lose your pounds easily and get a boost of motivation due to an energy boost, but after a point of time, the weight loss plateaus and the weight won’t budge.

This inability or the stall can be frustrating and confusing. Especially, when you think you are doing everything right, but still can’t seem to see the results even after following the same routine. Although it happens to almost everybody who is on a routine, you can always overcome such difficulties with the right mindset and the right information to get over it. This plateau mostly occurs due to the adaptability of the body to the same routine. The body tends to remain stable, therefore after a certain time, the body adapts to the routine and stops losing pounds.
Here are some strategies that can help you overcome the plateau of weight loss

– Readjusting your caloric needs

Adjusting your calorie needs is the first step towards changing your daily routine. While losing weight, the requirement for calories decreases. You need to make sure that as you are progressing you lessen the number of calories that you are consuming, you can’t have the same amount of calories you had on day one and day hundred. Achieving a higher calorie deficit is important.
You can take a metabolic test and know the number of calories your body can burn at rest. While lowering your calories you also need to make sure you don’t go below the minimum requirement of 1200 calories a day since that can slow down your metabolism, and prevent further weight loss.

– Including more fiber

Research has shown that including high-fiber foods can help you lose kilos since they are so filling. You can take fiber from fruits, vegetables, and whole grains. You should aim for 30 grams of fiber a day, that’ll help you lose weight, decrease blood pressure, and increase insulin sensitivity.

– Cheat diets

Although cheat diets are condoned when losing weight, it is said that during a plateau, eating a carbohydrate-rich diet helps to initiate the process again. As you start losing weight, the amount of leptin also drops, which triggers the brain to conserve calories and prevent starvation.

– Salt reduction

Salt leads to water retention, and water weight and fat weight are not the same things. Most salty snacks also contain high levels of sugar or fat. You can swap out the highly salty snacks.

Footnote –

Don’t skip meals and drink water, some of these basic steps also help in getting over the plateau.