One of the most challenging aspects of weight loss is reached at weight loss plateau. Fortunately, breaking the weight loss plateau is a relatively simple task once you know what causes it says Dietitian Sheela Seharawat of Diet Clinic.
What is fat loss plateau?
When we started to pursue a weight loss goal, we tend to lose a lot of weight initially, then the amount slowly decreases over time until we get to the point where we stop losing weight altogether. No matter what you do, the needle stays the same. This is called a weight loss plateau.
Why does it happen?
You know you're doing all the right things, but you're not only losing weight. In the first week of the program, we tend to lose the most weight. Much of the weight loss this first week is actually the excess liquid and can even amount to 9 lb (4 kg) or more depending on the initial weight. Fluid loss can represent up to 50% of the total weight loss in the first week.
It is mostly about lack of motivation
Many people tend to lose attention after several weeks of a new weight loss program. They start indulging their cravings for more harmful foods than they should and take shortcuts in their exercise. Then skip it for one day under the pretext of exercising twice as much the next day, etc. This decreases the BMR and increases the calorie intake that stops so effective weight loss. The solution is staying motivated during a weight loss program, which can be a challenge. One of the most excellent ways to overcome this problem is to find a weight loss companion. Having someone to exercise with and be responsible for can be an effective motivator.
Change your routine
Every time you exercise regularly, you become better, and your body needs fewer calories to do it. A trained athlete burns fewer calories playing their sport than those who are not trained in the sport. The solution is to do not allow the body to adapt to a single workout. If you are always doing weight, then go for a run, go from the treadmill to a rowing machine, etc.
Keep track of your BMR (how many calories a day your body needs to maintain itself).
Maintain a consumption of 500-700 more calories compared to your BMR without going under the minimum of 1200.
Practice physical exercise to prevent muscle loss.
Mix your workout schedule to prevent your body from adapting to a regimen.