How to Bust a Weight Loss Plateau
Having a period where your weight loss stalls to nothing is an expected natural phenomenon. You’re consuming way less calories than you did before, so your metabolism is going to slow down in order to save them. This is admittedly a tough phase to overcome, but the good news is, it can be done.
Here are tips to get you moving forward on your weight loss plans:
When you begin a diet and fitness program, you make significant changes, such as forgoing sweets, and then your body responds to the decrease in calories and you lost weight rapidly.
To maintain the weight loss, you must create a steady calorie deficit, which means you have to concentrate on what actually counts — the amount of calories you take in and the amount of calories you burn. The is something you can do only if you count calories whenever you eat.
Yes, this is tiresome and time-consuming, but it works as research as proven over and over.
Calorie Shock Method
When their weight loss plateaus, some people cut even more calories or increase their time at the gym, which will not work.
Because all it does is slow your metabolism and put your body in starvation mode. Believing it is indeed in a state of starvation – caused by a calorie intake below 1,800 for women and 2,400 for men – your system will cling to whatever little calories you give it, making it harder for you to lose weight.
What you want to do is to make your body feel more secure, and then you “shock” it with a drastic calorie drop. That way, you will keep losing weight.
Workout Shock Method
The shock method you use on your calorie intake may also be used on your workout, and provide the same outcome. When you jog a mile for the first time, it will be rough. But when you’ve done it 50 times already, it becomes way easier, right?
The more used you are to a type of exercise, the less challenging it is and the less effective too. That’s where you need to apply the “shock.” Swap your weights from time to time — heavy and more reps now, light and few reps the week from now.
Change the exercise for every muscle from time to time. For example, do push-ups for one week, then chest presses, then chest flies. They all involve the same muscles, but in distinct ways.
If you think you’ve exhausted all means to lose weight and still, nothing happens, there’s one last place to look: your hormones. Examples of conditions that may be behind your weight loss resistance are plycystic ovarcy syndrome, thyroid disorder and insulin resistance.
But you are not to assume that your hormones are indeed the issue. What you should do is consult an endocrinologist who will evaluate you and tell you what’s really happening.
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