If you have been on a quest to lose weight, then sooner or later you will reach a plateau; where no matter what you seem to do, your body fat will refuse to budge and the number on the scales remains the same.
Weight loss plateaus are frustrating and make people want to give up and go back on the junk food.
Weight loss plateaus do not have to be the end of your fitness goals, to tackle them you just need to make a few adjustments to your current routine.
Here are 7 vital tips to break out of the weight loss plateau.
#1. Manipulate Your Caloric Intake
If your body is processing the same amount of calories every day then your metabolism will not ‘cool off’ and stagnate.
Often if you are constantly lowering your calories your metabolism will slow down in response so as to preserve energy in case of food shortages.
Adding a high calorie day every few days can confuse your metabolism and it can speed up again in order to compensate for the change.
The human body likes to stay in a predictable state of homeostasis but metabolism can speed up and slow down after just three days of proper nutritional restriction.
Feeding yourself the same amount of fuel every day should be avoided for this reason.
#2. Eat a Variety of Foods
They say we are what we eat, so if you constantly eat the same foods and your diet never changes – neither will you.
By eating different health foods you will provide your body with all the macro and micro-nutrients that are essential for supporting a healthy, lean body.
Changing the food types you consume can be the difference between continued progress and a belly that won’t disappear so do not neglect this advice.
#3. Give Yourself a Break
Intense dieting can be stressful on your digestive system as the body is constantly in survival mode.
Give yourself a break by taking a few days off from your routine and enjoy some junk food.
A one day per week cheat meal will help to ‘reset’ your metabolic rate.
However, when eating junk on your rest day you should make sure to still get plenty of protein to maintain your muscle mass.
#4. Surround Yourself with Healthy Food
Dieting is always going to be less effective if you still horde your favorite sugary snacks for a little treat, it can also increase the temptation to become a secret eater.
Keep your fridge and cupboards filled with healthy alternatives – this will be easier if you can agree to get your housemates/family into the same way of thinking as you.
#5. Change Your Thought Patterns
There are challenges everywhere in life that make it hard to eat healthily.
We live in a world of convenience food that makes it too easy to access things that are bad for us.
Simply thinking of your favorite food or smelling something tasty can produce ghrelin or insulin – two hormones that are responsible for making you hungry. (many people call them the enemy!)
At meal times, focus on the tasty meat on your plate and fill up on protein, this way you will produce less ghrelin and feel less hungry in between meal times!
#6. Seek Professional Help
If you have tried everything and it has not worked – you can consult a personal trainer or nutritional expert to help you.
They will have all the qualifications and research under their belt to guide your specific goals and needs.
#7. Be Aware of Any Medical Conditions or Medication
A common cause of slow weight loss or none at all is medical problems such as diabetes or hormonal therapy. Always consult your doctor to see if there are any underlying problems – the sooner you know the sooner you can combat the symptoms.