How to Overcome Weight Loss Plateau
You have finally mastered the courage to start your weight loss journey and love the progress. Your body is responding well. First of all, congratulations on taking that bold step. But, along the way, you may have noticed that your results have stalled, making you feel disheartened.
What is Weight Loss Plateau?
A weight-loss plateau is when your weight stops changing despite maintaining a consistent diet. A weight loss plateau eventually happens to everyone who tries to lose weight, which can be very frustrating and discouraging. Many people start wondering what they have done wrong and start blaming themselves. However, a weight-loss plateau should not cause you to lose faith. It is possible to overcome weight loss.
What Causes a Weight Loss Plateau?
During the first few weeks of your weight loss journey, there is usually a radical drop in weight. This is partly because when you first lose calories, your body gets the needed energy by releasing its glycogen stores. Glycogen is a carbohydrate found in the muscles and the liver. Part of glycogen is water, so when the glycogen is burned for energy, it releases water. This results in weight loss that’s mostly water. However, this effect is temporary.
As you lose weight, you lose some muscle along with fat. Muscle helps keep up the rate at which you burn calories. Thus, as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your weight. Your slow metabolism will make your weight loss even. When the calories you burn equal the calories you eat, you reach a plateau. Hence, you will either increase your physical activity or decrease the calories you eat to lose more weight. The same approach that worked initially may maintain your weight loss but will not lead to more weight loss.
How Can You Overcome a Weight Loss Plateau?
Once you hit a weight loss plateau, you might have lost all the weight you will lose on your current diet plan. Assess whether you are satisfied with your current weight or want to lose more. You can either change your weight loss program and/or use the following tips.
Alcohol could be sabotaging your weight loss journey. Although one drink of alcohol contains only around 100 calories, it has no nutritional value. Furthermore, you are most likely to have more than one drink at a sitting. Another issue with alcohol is that it loosens inhibitions, which may cause you to overeat or make poor food choices. This may be problematic, especially if you are trying to overcome impulsive food-related behaviors.
Research has shown that alcohol suppresses fat burning and can lead to belly fat accumulation. Thus, if your weight loss has plateaued, it is the best time you avoid alcohol or consume it occasionally in small amounts.
Eat More Fiber
Adding more fiber to your diet can help you get through a weight loss plateau. This is particularly true for soluble fiber, one that dissolves in water or liquid. Soluble fiber slows the movement of food through your digestive system, which can help you feel full and satisfied.
Although studies show that all types of fiber are beneficial for weight loss, soluble fibers have proven to be the most effective at controlling appetite and food intake. Fiber may also help in weight loss by reducing the number of calories you can absorb from other foods.
Include Vegetables in Every Meal
Vegetables are an ideal food for weight loss. This is because most vegetables are low in calories and carbs, high in fiber, and full of beneficial nutrients. Studies have found that diets that include a lot of vegetables tend to produce the greatest weight loss. Unfortunately, many people don’t get enough of these weight-loss-friendly foods. However, adding a side of cooked or raw greens, tomatoes, or other veggies at any meal is easy. A weight loss clinic can help you in planning a good diet.
Take More Protein
Increasing your protein intake can help in overcoming a weight loss plateau. Protein boosts your metabolic rate more than fat or carbs. This is due to the thermic effect of food or an increase in metabolism due to food digestion. Protein digestion boosts calorie burning by 20-30%, which is more than twice as much as fat or carbs. Protein also stimulates the production of hormones that help reduce appetite and make you feel full and satisfied.
Get Enough Sleep
Good quality sleep is very important for your mental, emotional and physical health. Research has shown that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage. Not getting enough sleep can contribute to stalled weight loss. Aim for 7-8 hours per night to support your weight loss and overall health.
Stress can put brakes on your weight loss journey. Stress promotes comfort in eating, triggers food cravings, and increases the production of cortisol. Cortisol, the stress hormone, helps your body respond to stress but can also increase belly fat storage. Therefore, producing too much cortisol can make your weight loss very difficult. Learning how to manage stress can help promote weight loss.
Hitting a weight-loss plateau is perfectly normal. Almost everyone hits a plateau in their weight loss journey. An important part of healthy weight loss is managing your expectations and preparing for the journey. However, a weight-loss plateau is still demoralizing. These tips, together with a weight loss instructor, should help overcome a weight-loss plateau.
Reno Weight Loss is a weight loss clinic in NV. We help and support you in your weight loss journey by designing a unique program. We do so by resetting your metabolism rate using nutraceuticals. With our program, you won’t have to exercise or count calories. Book your free consultation with us today and start the journey to your dream body.