Anyone who has lost a significant amount of weight has experienced the struggle of a weight loss plateau. After losing a few pounds per week, suddenly your weight loss grows to a standstill even though you have been sticking with your exercise and diet routine. So how do you break through a plateau and resume losing weight? Here are a few tips and tricks to try.
1. Change up the macronutrient ratio in your diet.
If you are eating a number of calories that should be resulting in weight loss, but you're not losing weight, altering your macronutrient ratios can help get you back on track. Cutting back on carbs and eating more protein and fat is often the best choice. If you are already on a low carb diet, eating a little more protein and a little less fat is a good option. Do make sure your calorie intake stays the same, though. For instance, if you are now eating 1,800 calories with 50% carbs, 30% fat, and 20% protein, switching to 1,800 calories with 30% carbs, 30% fat, and 40% protein can help break your plateau.
2. Do some different exercises.
One possibility is that your body has grown used to the exercise you are doing, and as such, that exercise is no longer helping you lose weight as it should. Changing up your exercise routine can therefore help. If you've been running, switch to cycling. If you've been doing step aerobics, take a few pilates and yoga classes. Make sure you're still challenging yourself but in a new direction.
3. Get more sleep.
When you don't get enough sleep, hormonal changes in your body tend to prompt your body to hold onto more fat. So when you're struggling with a weight loss plateau, it can be a good time to start heading to bed a little earlier. Stay off your phone for an hour before bedtime, too, as this will make it easier for you to fall asleep.
4. Practice some stress-relieving techniques.
High levels of stress can cause your body to release cortisone, a hormone that triggers your body to lower your metabolism and hang onto more fat. Relieving stress can therefore help you bust free of that weight loss plateau. Do some yoga. Spend a few minutes meditating in the morning. Spend a little time coloring. Whatever makes you feel relaxed and happy, do more if it.
If you are in a weight loss plateau, the strategies above can help you start losing again. If you continue to struggle, reach out to weight loss services.