3 tips for overcoming the plateau in weight loss
Many times our plans to lose weight fail in the attempt. Perseverance and willpower are essential tools, which very often lose strength over time. Yet in this way, when we have these weapons, it happens that the weight loss stops. And what happens is that we enter the well-known “”. If something similar has ever happened to you, that you were trying to lose weight and, in truth, you were doing really well, eating better and exercising more, but of rennet all work seems to be in vain, don’t despair. Now we’re going to give you 3 tips that will help you overcome the plateau and continue to achieve your goals.
The plateaus in weight loss are frustrating as they appear out of nowhere. Scientists generally refer to a plateau in weight loss as adaptive thermogenesis. The cause of adaptive thermogenesis is not known, but scholars think it may be caused by . Leptin is a hormone released by fat cells that acts on the brain and regulates hunger and anatomical weight.
Do not always rely on the scale in all circumstances.
Just because the scale doesn’t move doesn’t mean you’re not making expensive progress toward your fitness and weight loss goals and objectives. It is simple to meditate that we enter into one when we see that the weight loss gets stuck and that the scale stops. But this is not always and in all circumstances a reliable indicator that we have entered the plateau.
In fact, the scale is a very basic and limited indicator of the progress in a short term that our body experiences, since it is useless to distinguish the internal changes that occur in the body, speaking in concept of water, fat and muscle. For example, the regulation of liquids in the body is a process that flows, which is in constant change and evolution, so that half a kilogram more or 1 kilogram less a few days certain do not reflect any real change in body composition.
To avoid this false plateau and possible loss of motivation, make sure you continue the progress of your plan through different reference data, such as measuring the contour of the chest, waist, arm, hips and body fat percentage. Possibly after a certain time you will hold exactly the same weight, but you have lost centimeters of waist or hips and other areas of the body that refine and strengthen. Anatomical fat loss is not a linear process, so don’t expect to lose 1 kg a week, every week, until you reach your goal. Certain weeks are lost more, and certain weeks are lost less. And if one week we lose little, this does not mean that we have entered a plateau, but it is the natural process of weight loss.
Sleep to optimize fat loss
Proper sleep is not the usual advice you expect to get when you want to lose weight. But the truth is that sleep is essential for the optimization of multiple hormones, including specific ones that assist us to lose fat. Unfortunately, you can start reaping the negative effects on these hormones after a bad night. However, each person’s need for sleep is different, and the increased burden and tension should ensure more sleep. But in general, we should be between seven and nine hours of sleep a day.
Dr. Penny Kris-Etherton, a professor at Pennsylvania State University, says recent research has proven that proper sleep and precise timing are essential for the management of a healthy anatomical weight. Aside from focusing on diet and exercise as essential components of a weight management plan, the new research suggests that getting enough sleep is also essential to encourage weight loss and prevent weight gain.
Therefore, if you think you’ve reached a plateau in weight loss, it’s essential to pay attention to frequency and duration of sleep, in addition to good nutrition and physical activity practices.
If you follow a diet and a concrete training plan, apart from getting enough sleep, but your progress has been stuck for two weeks now, maybe it’s time to make some adjustments to your diet.
The first change you need to make is to reduce the amount of carbohydrates in your diet. This is a list of carbohydrates for you to use as a guide when cutting back on carbohydrates:
- Added sugars
- Refined grains
- Whole grains and starches
Eliminate carbohydrates from your diet. Eliminate first foods with fast-acting carbohydrates, dense, and leave carbohydrates low in calories until the end. Although added sugars and refined grains are included in the list of carbohydrates, avoid them completely, they shouldn’t be in your diet, and you can consume them very sporadically (and when I say very sporadically, it’s very sporadically) one day you jump the dita.
Comply with the plan
As solid and demanding as your diet and training plan may be, they won’t work if you don’t really take them and stick to them. You’ve committed yourself to achieving your goal, and now it’s time to really take it and prove how disciplined you are. Plan and keep track of your diet and training plan; it will help you stay motivated.
Use a map of the meals, the temtempiés and the feeding of training for the week (a sort of grid or spreadsheet goes well for it). As you proceed appropriately with planning, i.e., make a breakfast, a meal, snack, etc., appropriately, put a huge X in the box of the table. If you skip a meal or eat something that is not included in your plan, make a circle. You can also use online tools such as the free MyPlate application (there is also a paid version), which are simple and also foolproof for planning and tracking your meals and calories. MyPlate calculates and tells you how many calories you need each day to achieve your fitness goals. You can also see the total calories, fats, carbohydrates and proteins in each and every meal.
At the end of the week, count the number of meals you continued according to plan, and divide by the total number of meals, snakcs, and training shakes you had planned, and multiply by one hundred. If you get ninety percent or more, good job. If it turns out to be less than ninety percent, you should focus on continuing the diet to the letter and stop looking for physiological obstacles to weight loss.
Now that you know the reasons why your plan isn’t going as well as it did in the beginning, make the necessary changes to achieve your goals. Good luck!