When the weight loss stops after dieting for some time, you should still continue with your efforts. Here are some weight loss plateau solutions.
You start with a lot of willpower and diet and exercise to lose a few pounds. In the first few weeks everything is going well and you are happy about the success, but after some time as you weigh yourself, you will find that your weight remains constant! And you have stopped losing weight!
Do not worry. Hitting the weight loss plateau is a problem that almost everyone who has been on the diet for weight loss has faced at least once. Ironically, it happens just when you have a few more pounds to lose before reaching your ideal weight.
Learn about weight loss plateau solutions and weight loss plateau breakers.
You should never get disappointed when you notice you have stopped losing weight after a period of successful weight loss with diet and exercise. To find more incentive to continue with your efforts, read this post to learn more about when weight loss plateau happens, and what weight loss plateau solutions and weight loss plateau breakers are.
How long does a weight loss plateau last?
Weight loss plateau is when your weight remains constant for a month after weight loss and does not change. In fact, it can be said that the weight loss plateau occurs when you strictly follow the diet and exercise plan, but neither your weight nor your size changes.
In most cases, the weight loss plateau will last 2-4 weeks and the person will not lose any weight during this period. For some people, this problem occurs at once and for others gradually. For example, one will lose 3 pounds in the first week, 2 pounds in the second week, 1 pound in the third week and no weight in the last week. No matter if this problem happens at once, the end result will be the same. So why does it happen? What should we do about weight loss plateau? Why do we stop losing weight?
When does weight loss plateau happen?
Many people think the only this important in the weight loss process is the willpower. However, it is important to pay attention to the function of the body’s hormones while regulating how the food is processed and the body’s energy management. Leptin is an important factor in weight loss. It is secreted from the fat deposits in the body, which helps to reduce hunger and energy balance in the long run and plays an important role in weight loss. The main function of the leptin hormone is to tell a part of the brain that the body is full and does not need to eat more food. Increasing body fat also results in increased leptin levels. When a person has too much leptin, the body may become resistant to it, and leptin can no longer tell the brain that you are full, so you continue to eat and gain weight.
Sometimes you are not losing weight on scales, but you may find that your size has decreased, which means you have succeeded in achieving your goal, but be careful not to go for unhealthy foods.
Sometimes, you may just hit a weight loss plateau after a period of successful weight loss. Here are 7 reasons why weight loss plateau can happen.
Weight loss plateau reason 1: Failure to comply with the diet
After a few weeks of dieting, you may no longer eat according to the diet, assuming you are in control of your diet. This feeling of excessive security is one of the main causes of increased calories. In addition, you think you have not consumed much food, while still receiving much more than you needed.
Weight loss plateau reason 2: Your diet is not healthy enough
During the first few weeks of weight loss, the rate of weight loss is usually high. At this time your energy comes from the accumulated reserves in the body, but possibly with the wrong diet and a huge reduction in food intake, your body’s metabolism slows down and in this case weight loss plateau happens.
Note that weight loss is not about calorie intake, but about the type of food and when it is consumed. So it’s best to keep your diet professional so that you can adjust and avoid making mistakes such as not eating breakfast to lose weight.
Weight loss plateau reason 3: Your weight loss workout plan is not standard
If you follow the previous step but ignore the intensity of your workout, the weight loss plateau will still get you in trouble. For example, according to research, if you walk for 30 minutes a day, after four weeks of this workout, you have to constantly change the intensity of the exercise. You can use interval exercises and be sure to include strength training as a strength exercise to increases muscle mass and force the body to burn more fat, because muscle tissue burns more calories than fat tissue.
Remember that after exercise, the body needs food! Refraining from eating food after doing exercise is just wrong. This can impair the recovery of the body.
After exercise, when carbohydrate reserves are almost exhausted, macrophages in the body need energy, the only consumable of which is sugar, and the only material that quickly becomes sugar is the amino acids, which are the body’s muscle tissue. It is best to eat protein-rich foods, such as a glass of low-fat milk or a small banana, after a workout.
Weight loss plateau reason 4: You do not get enough sleep
Not having enough sleep slows down your metabolism and affects leptin and ghrelin. Leptin instructs the brain to stop eating while ghrelin stimulates hunger. Research shows that inadequate sleep is associated with low levels of leptin and high levels of ghrelin resulting in weight gain.
Weight loss plateau reason 5: Hormonal problems
Hormonal problems such as hypothyroidism, polycystic ovary syndrome, and insulin resistance can cause weight gain and resistance to weight loss. Talk to your doctor and do the necessary tests, if you have one of these problems, a diet planned by the specialist can help.
Weight loss plateau reason 6: Stress
Studies show that women with long-term stress can gain 6kg extra weight each year. Stress causes the level of cortisol to increase in the body. This hormone lowers the levels of serotonin in the body and increases your desire for sweets.
Weight loss plateau reason 7: You do not get enough protein
Because of its slow digestibility, protein can prevent hunger and reduce the desire to eat. It is usually recommended that you eat protein-rich foods at breakfast to delay the outset of hunger. It is interesting to know that protein-containing foods suppress ghrelin, which secretes from the stomach and stimulates appetite. In fact, high-fat foods increase the level of ghrelin, but protein reduces it.
Weight loss plateau solutions
You start your diet and workout plan for weigh loss with great determination and commitment to reduce your weight. Everything goes well in the first few weeks. You’re so happy with this success that you can fly. Everyone congratulates to you on all this progress and applauds you. But all of a sudden, all of your joys become a concern, because there is no more rapid weight loss. You tell yourself I have both diet and exercise, so where’s the problem? Why am I not losing weight like before? This is where you get frustrated and you may even ruin all the effort you have put into weight loss so far. And this is exactly what you should avoid. Instead, eliminate all the weight loss plateau reasons mentioned above, and learn about these weight loss plateau breakers.
1. Control Your Stress
Stress can be considered as the weight loss brake. As mentioned above, stress can increase the production of cortisol in the body. Cortisol, or stress hormone, causes the accumulation of abdominal fat. This is much more common in women than in men. Therefore, excessive cortisol production makes it difficult to lose weight.
2. Don’t Eliminate Protein
Protein increases your metabolism by up to 100 calories, and because it makes you feel full, it can automatically make you consume fewer calories a day. Breakfast is the best meal for protein intake. People who consume protein in their breakfasts are less likely to go out for fast foods and junk food, according to studies.
3. Write down the foods you eat
Sometimes it may seem like you are still having problems with weight loss even though you do not eat much. According to studies, most people ignore the amount of food they consume. Noting the large calories you consume gives you a lot of information about them.
4. Increase Your Activity
Increasing the amount of activity has a big impact on the weight step process. Unfortunately, your basal metabolism slows down with weight loss. Exercise, especially strength training, prevents a reduction in basal metabolism. Aerobics and high-intensity interval sports are also effective. Remember to increase the intensity of your exercises at a reasonable pace.
5. Eat more fiber
Fiber, especially soluble fiber, reduces the speed of the movement of food in the digestive tract and makes you feel fuller for a longer time. Try to get 30 grams of your fiber daily from fresh fruits and vegetables and whole grains. Some of the best sources of fiber are: whole grains, fruits, vegetables, nuts, seeds, nuts, seeds, berries, apples, beans, apples.
Insomnia causes an increase in appetite by reducing metabolism levels and changes in hormone levels.
7. Shock your body
Sometimes your body may become accustomed to the amount of food you eat. At such times, you can have one special treat of a meal. Note that you are only allowed to do so once in a single meal.
8. Try a fasting diet
Fasting or an intermittent fasting diet means you should not eat for 16 hours a day and eat only at the remaining 8 hours. Because in these 16 hours the body consumes all the glucose and glycogen and then goes to the fats. But in the remaining 8 hours, you can only eat the same amount of food you are allowed to eat in your diet.
9. Drink water, green tea or coffee
Drinking water can increase metabolism by 24 to 30 percent. This will gradually lead to weight loss. In addition to water, green tea also contains antioxidants that increase fat burning by up to 17%. Coffee can also be an effective factor in controlling weight loss plateau by increasing metabolism and the effects of fat burning.
10. Don’t trust the scale
Only The most important thing to note in the weight loss plateau is that the scale is not the only measure of your change. Sometimes the number on the scale may indicate your weight is constant, but your size has changed. The next point is that if you exercise every day, your body may also build muscle during fat burning. As you know, muscle mass is much higher than fat and shows more number on the scales. The body analyzer is one of the best ways to know the amount of fat, muscle, water and so on in the body.