Tips for Busting a Weight Loss Plateau
Experiencing a time where your weight loss decelerates to nothing is a normal biological 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 certainly a tough stage to conquer, but the good news is, it has been done.
Below are tips to keep you moving forward on your path to weight loss:
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 continue the weight loss, you need to create a steadfast calorie deficit, meaning, you have to focus on what really matters — your calorie input and your calorie output. This is only possible if you count calories every single time you eat.
Yes, this can be burdensome, but it’s extremely effective as studies have indicated repeatedly.
Calorie Shock Method
When they stop losing weight, some people cut their caloric intake and/or increase their exercise even more, which is counterproductive.
Because it only decreases your metabolic rate and pushes your body into starvation mode. When your system actually believes it is in a state of starvation – when calorie intake falls below 1,800 for females and below 2,400 for males – it will preserve whatever small amount of calories you give it, and that makes it harder for you to lose weight.
The idea is to make your body feel more secure and then “shock” it with a dramatic drop in calories. That way, you will keep losing weight.
Workout Shock Method
The same shock method you apply to your calorie intake can also be applied to your workout, and give the same result. If you job for a mile for the first time, it will probably be tough. But on your 50th one-mile job, it will have become much easier, right?
When you get used to a particular type of exercise, it ceases to be challenging and, as a result, it stops being effective. That’s where the “shock” becomes useful. Switch the amount of weights you lift — light with few repetitions now, heavy with more repetitions next week.
Change your routine for every muscle. For one week, do chest flies, then do chest presses the following week, and then push-ups on the third week. They all target the same part of your body, but in distinctive 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. Insulin resistance, a thyroid disorder, polycystic ovary syndrome are just three examples of conditions that can make weight loss very hard to do.
But it is not for you to assume that hormones are the problem just those extra pounds aren’t going away. What you must do is see an endocrinologist who will assess you and tell you what’s really going on.
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