First of all, lets be real weight loss its not an easy process. Achieving your goal weight can be tough. You are making awesome changes in your body, your new diet and fitness routine had you dropping pounds and looking good until it suddenly just stopped. This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging. So you are asking yourself ” How to get over the weight loss plateau ? ” Well there are several strategies may help you to start losing weight again.
How To Get Over The Weight Loss Plateau
1.Re-Evaluate your calorie intake
As you lose weight, not only does it become harder to lose, but your metabolism decreases. Also, the calorie need intake it’s not the same when you have 220lb and when have dropped 20lb. You have less body mass, which means your body does not require as much energy to support a smaller frame.
2.Control the “Calorie Creep”
90% of all weight loss plateaus are related to “calorie creep”, or more generally, eating more calories than you think you are eating. Combined with a decrease in metabolism from weight loss, plateaus are almost a certainty. The calorie creep can come from mindless eating, eating out at restaurants that serve huge portions, or simply condiments like dressings, spreads, and sauces.
3.Try Intermittent Fasting
Intermittent fasting involves going for long periods of time without eating, typically between 16–48 hours. A review of several intermittent fasting studies found that it led to a 3–8% weight loss and 3–7% decrease in waist circumference within 3–24 weeks. Alternate-day fasting is a form of intermittent fasting in which people alternate between eating very few calories on one day and as much as they want the next.
Try your workout to be before breakfast or before first meal. Your blood sugar, insulin and carb/glycogen levels are all lower forcing your body to burn more fat since it’s not a lot of blood sugar & carbs around to burn for energy.
5.Eat More Fiber and vegetables with every meal
Eating more fiber can help you break through a weight loss plateau. This is especially true for soluble fiber, the type that dissolves in water or liquid. Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods. Vegetables are the ideal food for weight loss. Most vegetables are low in calories and carbs, high in fiber and loaded with beneficial nutrients.