Surefire Ways to Break Through Weight Loss Plateaus

weight loss plateaus

Surefire Ways to Break Through Weight Loss Plateaus

Weight loss plateaus cause a lot of frustration for those trying to hit a goal weight. Many dieters lose their motivation or give up altogether. After all, what’s the point in eating clean and working out daily if you’re struggling to drop more pounds? 

Sure, your health will improve, but sometimes when you hit a  weight loss plateau, you lose sight of the goals you’ve set.  

If you need help, check out these surefire ways to break through weight loss plateaus:

Tweak Your Exercise Routine

Not all exercise routines are created equal. Some exercises increase muscle size and strength, while others work better for fat loss and getting lean. The first thing you need to do, is determine what you are trying to achieve. That way, you can plan your workouts accordingly. 

For instance, if you’re looking for fat loss, High-Intensity Interval Training (HIIT) yields better results than traditional cardio. With HIIT, you’ll burn more calories and fat in less time. And because you’re building muscle and losing fat, you’ll also be increasing your resting metabolic rate. That means that you’ll be burning more calories than you were before, even in a resting state. 

There is also the problem of keeping the same exercise routine for an extended period of time. If you keep doing the same workout for a few months and you’re not dropping the pounds anymore, it’s because your body has adjusted to the workout and you are no longer challenging your muscles. Jump-start your weight loss again by changing up your exercise habits. 
Going back to the HIIT example, there are different types of HIIT workouts to do to work different muscles. By switching up your routine every 3 weeks, you’ll be engaging different parts of your body and making it work harder. This reawakening of your muscles will help you drop weight once again.  

Eat Water-Rich Foods to Help Your Weight Loss

Starting a diet is easy. Sticking to it is the hard part. 

Hunger, sugar cravings, and stress can result in you straying away from your diet and consuming foods that are fatty, high in sugar, and just plain bad for you. So how do make sure you stick to your diet? 

First of all, avoid crash diets. Due to their restrictive nature, extremely low-calorie consumption, and higher water intake, they’re not sustainable in the long term. They are notorious for helping people lose weight fast in a matter of weeks, but it comes at a cost. Once the diet comes to an end and normal eating resumes, the body starts to store fat once again. 

So choose your diets wisely. When choosing a diet, consider your schedule, food preferences, and appetite. 

Secondly, load up on high-volume, low-calorie fruits and vegetables in addition to protein. These include leafy greens, zucchini, cucumbers, cabbage, tomatoes, apples, and berries. A pound of greens, for instance, doesn’t have more than 60-150 calories and it fills you up. Walnuts, on the other hand, boast over 650 calories per 100 grams. Even though they’re healthy, they don’t really fill you up. The difference between these foods is the fiber and water content. Fruits vegetables have a higher water and fiber content than other foods, and a low calorie count. Fiber and water are two main factors in feeling full. 

So pile up those leafy greens and rich colored fresh foods if you’re looking to feel full, maintain a healthy water weight, and fuel your body for workouts. 

Cut Back on Carbohydrates

Carbs are essential to provide your body with energy, however, they also cause fluid retention and bloating. If you’re struggling with a plateau, cut back on carbs for a few days and see if your body responds. 

In clinical trials, subjects who consumed fewer than 50 grams of carbs a day for one year lose more weight than those following traditional diets. When you go on a low-carb diet, your body produces ketones, which helps suppress hunger and increases fullness. Additionally, it shifts energy supply from glucose to fat.

It should also be noted that not all carbs are created equal. When most people think of cutting out carbs, they think of eliminating pasta and white bread, but not so much fruits and veggies. That’s because there are two types of carbs—simple carbs and complex carbs. Complex carbs are those that have fiber in the food whereas simple carbs are processed, and fibers are eliminated. So when consuming carbs, make sure you’re consuming the right carbs that make you feel fuller. 

Track Your Food Intake

Research shows that people tend to underestimate the amount of food consumed. Unless you’re planning your meals and tracking your macronutrients it’s hard to tell how much you actually eat. 

Macronutrients, also called “Macros” are what make up the calories in food. There are three parts to Macros—carbohydrates, fat and protein. Ideally, you need to have more protein than fat and carbohydrates in your diet. By keeping track of your food consumption, you’ll be able to see what foods and what meals are holding you back from weight loss, and if you’re over consuming. Write down what you eat daily and then calculate your macros. 

 

There are a lot of Apps out there that can help you with determining your macro intake. A popular one is My Fitness Pal, in which you can track your exercise and diet. There’s an option to scan barcodes of foods that will automatically track their macros, and you can even add in your own foods and find the calculations. At the end of a day, you can complete your daily log and see a graph of your macros. This will give you an idea of how much protein, fat and carbs you are consuming and where you can adjust the numbers to start dropping pounds again. 

Get Started On Your Weight Loss Again!

By rethinking your approach to weight loss and finding ways to break through the plateaus, you’ll be dropping fat once again. If you are trying these tips and still find that you are struggling with weight loss, you may have an underlying medical condition that is preventing you from losing fat. Talk to your doctor and have them run tests to see if there is anything causing your plateaus and get their help to create a weight loss plan

weight loss plateaus

 

 

 

Information for General Purposes Only

Information provided on this Web site and on all publications, packaging, and labels is for general purposes only and designed to help you make informed decisions about your health. It is not intended to substitute advice from your physician or health-care professional.

 
 
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