Now that you no longer have ice cream and soda in your refrigerator, and have started seeing a drastic drop in your weight, you will feel more confident. You may have also joined the gym to burn extra calories, and you probably lost a lot of weight, but only for a while.
Now, you feel as though you have nowhere else to go, and are stuck. Even though you may be at a healthy weight, it may not be enough for you, which is quite understandable.
Of course, you can cut down on your calorie intake even further, but that will do you no wonders, especially considering how your body will just end up using your muscles for energy, thus slowing down your metabolism. Keeping this in mind, if you really want to overcome a weight loss plateau, here is what you need to do.
Fix your Calorie Intake
When you start losing weight, your metabolism might take a hit because your body will require less energy or calories, since your body will be smaller after all.
Your previous calorie intake before you started your weight loss journey will not work anymore and will need to be adjusted accordingly, more specifically to your current needs to meet your weight loss goals. If possible, use a fitness tracker to tweak and monitor your calorie intake after dropping every 10 lbs. or so.
Prefer Quality over Quantity
If you want to make your way out of a weight loss plateau, it is more than the calories you are consuming and/or getting rid of.
You simply cannot indulge in processed foods anymore, as you will have to focus on quality foods like beans, vegetables, lean proteins and high-fiber fruits for your body to burn fat effectively.
Enough emphasis cannot be placed on the fact you will need to pay close attention to your sleeping patterns. You need a full night’s sleep so that your body resets your hormones, which is necessary for losing body fat.
Sleep deprivation can lead to the increase in production of Cortisol, a stress-related hormone. An increase in cortisol levels leads to an increase in fat accumulation, especially in the tummy area.
Consume More Protein
What is really interesting about protein is that it has the highest possible thermic effect on food, which translates to burning more calories during the digestion process.
The more you eat, the more calories you burn; it is just that simple. Protein also comes with leucine and amino acid, which have been identified by numerous studies to be a potent catalyst for burning fat.
Believe it or not, a great way to burn body fat is by increasing your muscle mass. As absurd as it may seem, it is a fact. So all you need to do is to lift weights and adopt a strength-training program to build muscle mass. Like protein, the more muscle you have, the great the number of calories you end up burning.
Overtraining Doesn’t Help
Even though building muscle is a great way to get rid of body fat, it does not mean you push yourself excessively. By Over-training yourself, you will decrease your body’s ability to burn more calories, thus making it even more difficult to reach your weight loss goals.
Exercising at least 3 times a week is more than enough as you won’t push your muscles too hard. But, if you are working out 6 days a week, then target different muscle groups every day.
At the same time, remember to take your recovery period much more seriously. If you burn out, take it easy and rest for a couple of days. When you give your muscles enough time to rest, you will be up and hitting the gym in no time.
When you are not hydrated enough, you will feel hungry, even more than you should. When you crave food, you will eat just about anything in front of you, which will in no way assist your weight loss goals. Even if you are mildly hydrated, this will be the case.
You will be surprised to know that the symptoms of hunger and dehydration are actually not that different, and it is quite normal to confuse the two to be the same.
To prevent this from happening, you will need to keep yourself hydrated at all times. Drink at least 2.35 liters of water on a daily basis, and if need be, drink more for fluids lost during activities like exercising and so on.
It may seem ridiculous to say the least, but eating more often actually helps when it comes to losing weight. People have believed this ridiculous notion that skipping a meal or two will help them lose weight, but that is not true at all.
Skipping meals considerably slows down your metabolism and even cause the blood sugar levels to drop. This will eventually leave you feeling hungrier, causing you to overeat.
This can be avoided if you eat often, most preferably a combination of fats, carbs, and proteins after every 4 hours. This way, you can ensure your calorie-burn throughout the day is consistent, and without any hiccups (pun intended).
When you hit a weight-loss plateau, look at the bigger picture. You will have to pull back from checking on the weighing scale and stop thinking about non-invasive fat reduction procedures like CoolSculpting.
Instead, fix your eating habits and maintain a healthy lifestyle. If done correctly, you will notice how your clothes will fit you better, while you are more confident about yourself and your abilities.
Upon recognizing the positive effect your efforts have made on your lifestyle, you will appreciate the goals you hope to achieve. Remember, take things slow and easy, and do not overburden yourself.
As long as you take the whole endeavor with a pinch of salt, there is nothing that will stop you from reaching your goals with ease.