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Break A Weight Loss Plateau with These 11 Tips


Break A Weight Loss Plateau with These 11 Tips

Break A Weight Loss Plateau with These 11 Tips

If you've been struggling to lose weight, you're not alone. About 95% of people who lose weight will regain it within a year, and often they'll put on even more weight than they originally lost.

What exactly is a weight loss plateau?

When you lose weight, your body's calorie requirements gradually change, resulting in a weight loss plateau. As you lose weight, your body needs fewer calories to function. If you do not alter your food and activity, you may experience the dreaded weight loss plateau.


What Causes a Weight Loss Plateau?




Your body adjusts to stress and nutritional patterns when you continue to adhere to certain behaviors over time. To continue seeing benefits, you must therefore intensify your diet and fitness routines. ‍

Reduced Metabolic Rate 

The number of calories you consume must be lower than the number of calories you burn to lose weight. When you are persistent with your workouts and nutrition, it frequently happens that you drop a few kilograms quickly over time. But you also lose some muscle mass along with the fat, which slows your metabolism.

How to break a weight loss plateau.

You must either eat less or exercise more to break a weight loss plateau. This may be easier said than done depending on other variables like your sleep schedule or amount of stress.

But after hitting a weight reduction plateau, fat loss is still a possibility. Here are 11 methods to restart your life.

1. Eat enough protein.

When you lose weight, your metabolism slows since your body doesn't need as much energy to stay the same size.

The loss of muscle mass that results from weight reduction must therefore be taken into consideration. To achieve this, you should limit your protein intake to between.8 grams and 1 gram per kilogram of body weight. Consider incorporating a protein powder supplement into your diet if you cannot get enough protein in your diet.

2. Increase Your Workout's Overall Intensity and Frequency.

The progressive overload theory should be the foundation of your workout. There is a good probability that your body will become accustomed to the exercise if you continue to do it for several days or weeks. To completely avoid this, you should gradually increase the intensity of your exercises. To adjust or enhance the intensity of your workouts, you can do this by doing more reps, more sets, more workout days, varying the movements, using new workout stimuli, etc.

3. Review your caloric needs and keep track of them.

When everything is going well, you should occasionally reflect and make changes. The same is true of nutrition. It's crucial to take stock of your progress and reevaluate your calorie consumption after you've shed a few pounds. Perhaps you need to cut back on the total number of calories, or perhaps a small macro modification will be enough. To put it briefly, counting calories is crucial for weight loss.

4. Stay active all day long.

You won't lose weight by working out for 30 to 60 minutes a day and then sitting about the rest of the time. NEAT, also known as non-exercise activity thermogenesis, is among the simplest strategies to increase calorie expenditure. It may be as easy as going for a five-minute stroll once an hour or going about daily tasks in as many ways as you can.

5.  Get Obtained Enough Sleep.

A good night's sleep is a crucial component of weight loss, and when you don't get enough of it, two things occur:

- The Stress Hormone - As cortisol levels rise, stress levels rise as well, which in turn causes appetite to rise.

Your body releases growth hormones while you sleep, so getting a bad night's sleep or not getting enough rest reduces recovery and protein synthesis in addition to raising stress hormone levels.

6. Manage Your Stress.

Weight loss may be directly impacted by stress. Any type of stress mental or physical can cause you to overeat or undereat and elevate your stress hormone levels. Your circulation is flooded with glucose when cortisol is released, which slows down your metabolism.

7. Never Skip Meals

You could believe that foregoing lunch or breakfast will cause the scale to move down more quickly. Research has shown that skipping meals might slow down your metabolism and make you gain weight rather than lose it.

8. Try Intermittent Fasting

Intermittent fasting has become very fashionable recently.

It entails going without food for extended periods of time, often 16 to 48 hours. Along with other health advantages, the practice has been linked to weight loss and body fat reduction. A review of various research on intermittent fasting revealed that, within 3–24 weeks, it caused a 3-8% weight loss and a 3-7% reduction in waist circumference.

A type of intermittent fasting called alternate day fasting involves people eating as much as they want in one day and relatively few calories the following.

According to one study, consuming this manner of eating provided more protection against muscle loss than daily calorie restriction.

 9. Avoid Alcohol

Despite having just about 100 calories (4 ounces of wine, 1.5 ounces of hard liquor, or 12 ounces of beer), one alcoholic beverage has little nutritional value. In addition, a lot of folks consume multiple drinks at once.

Alcohol also lowers inhibitions, which can cause you to overeat or choose unhealthy foods. This might be particularly difficult for people who are trying to stop engaging in impulsive eating practices.

In research of 283 adults who completed a behavioral weight loss program, it was discovered that those with higher levels of impulsivity experienced less overeating and more weight loss when alcohol intake was reduced.

Additionally, studies have indicated that alcohol decreases fat burning and may result in the formation of belly fat.

10. Eat More Fiber

Increased fiber consumption may aid in overcoming a weight reduction plateau.

This is particularly true for soluble fiber, which dissolves in liquid or water.

First, soluble fiber slows down the passage of food through your digestive system, which might contribute to a feeling of fullness and satisfaction.

However, a thorough analysis of numerous trials indicated that a soluble fiber known as viscous fiber was most efficient at suppressing hunger and limiting food intake, despite research suggesting that all forms of fiber may be helpful for weight loss.

Fiber may also help you lose weight by reducing the number of calories you absorb from other foods.

 11. Drink Water, Coffee, and Tea

While sugary drinks make you gain weight, other drinks can make you lose weight. According to studies, drinking 17 ounces (500 ml) of plain water can increase metabolism by 24–30% for 1.5 hours.

When people drink water before meals, which may help them eat less overall, this may eventually result in weight loss.

In a 12-week trial of overweight older adults, those who drank one serving of water prior to meals lost 44% more weight than those who did not.

Your attempts to lose weight may also be helped by coffee and tea.

Caffeine, which is commonly found in these drinks, has been shown to improve metabolic rate and increase fat burning by up to 13%. However, lean people appear to be more strongly affected by these impacts.

In addition, green tea includes the antioxidant EGCG (epigallocatechin gallate), which has been shown in research to increase fat burning by 17%.


How Can I Quickly Break Through the Weight Loss plateau?

One of the most upsetting things you might experience when trying to lose weight is a weight loss plateau. It is the time when, despite your best efforts to shed additional weight, your weight remains above a specific kilogram. Fortunately, you can break through this weight loss plateau by increasing your daily activity level, cutting calories, changing your exercise regimen, and reevaluating your lifestyle choices.

How Do I Know If I'm Stuck in a Weight Loss Trap?

Numerous signs and symptoms suggest a weight loss plateau. Even if you consume fewer carbohydrates and get eight hours of sleep every day, you could still suffer from colds, hair loss, a lack of appetite, irregular periods, and other symptoms. Additionally, you might start feeling a little uneasy when eating. Additionally, despite following a diet with a calorie deficit, your weight remains stubbornly high. All these factors hint at a weight loss plateau for you.

How Long Does a Loss Plateau Last?

Even though there is no set time frame because it differs from person to person, the average weight loss plateau cycle is anticipated to last eight to twelve weeks. In some circumstances, four weeks may be the bare minimum. You will need to take the appropriate actions, such as adjusting your calorie intake, changing your training schedule, increasing your daily activity level, etc., to break this plateau.


Sticking to the abovementioned tips and tricks will help you to break the weight loss plateau. I hope I could answer your questions and I will leave you with a subtitled video about the same topic.