With new diet and fitness routine everything was moving fine, you were dropping pounds and feeling good until one day your progress grinds to a screeching halt. Your body seems to no more respond to your fitness regime, no matter what you do. Here are 10 tips to help you overcome a weight loss plateau.
Rotate your routine – If you are stuck with your treadmill for past four months, it’s time you should change your workouts. After you have spent some time on a specific workout, your muscles become familiar and your routine becomes less effective. Changing your workout every now and then, keeps your body constantly challenged.
Adjust calorie intake – It is common for the metabolism to drop as you lose weight. That’s because your body needs lesser calorie to maintain reduced body weight. You should revise your calorie goals to adjust to match your body’s current needs.
Focus on quality food – Weight loss plateau is also more than just about calorie-in-and-calorie-out. If you are not cutting down your processed food intake, you may not see sustainable progress. Focus on quality food that includes vegetables, beans and fruits.
Increase your protein intake – Protein has the highest thermic effect of food. That means your body burns more calories to digest protein. Protein also contains leucine, an amino acid that is a potent catalyst for burning body fat.
Do not munch throughout the day – A little bite here and a little nibble there, throughout the day, won’t help you much in your weight loss goal, since those small calories add up quickly. Keep yourself from mindlessly munching to see result on your fitness regime.
Sleep – Perhaps this is the most important factor that helps your body lose fat and reset hormones. Sleep deprivation can lead to increased cortisol and stress hormone which signals your body to accumulate fat around midsection.
Drink plenty of water – Keep yourself well hydrated. When you are dehydrated, even mildly, your body will crave for food. That’s because symptoms of dehydration is similar to symptoms of hunger. You should drink at least 3 liters of water daily.
Work to increase your muscle mass – Lift weight and follow strength training to build muscle mass. The more muscles you have the more calories your body will burn, making it easy for you to shed body fat.
Consult doctor – If you are doing all of this, but somehow not losing your weight, you should consult your doctor to rule out any chances of underlying medical condition which might be making it difficult for you to lose your weight.