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How to break a weight loss plateau

Picture this, you have been on a weight loss journey for a while now. You have been consistently working out, corrected your diet, and ditched all those habits that can slow down your progress. Consequently, you have come a long way and shed kilos. Kudos to you. But now after a while, you are not seeing progress despite putting in the same effort. Why is it? 

Dear readers, if the struggle seems familiar to you, you must know you have hit a weight loss plateau. You hit a weight loss plateau when your body adapts to your fitness and diet routine, slowing down or slopping your progress. The other reason is that your body requires fewer calories when you become leaner. So, if you stick to the same calorie intake, you’re not going to see progress. 

While hitting a weight loss plateau is quite common, we understand how disheartening it can be – especially when lowering your calorie intake was already difficult, now lowering it further can seem impossible. 

Here are a few tips that can help you beat a weight loss plateau. 

Eat more protein: 

Incorporating more protein into your diet can aid in weight loss by increasing feelings of fullness, boosting metabolism, and preserving muscle mass. 

It can even help you break a weight loss plateau. As established before, your body eventually adapts to your fitness and diet routine. Hence, your metabolism slows down. You do not require the same level of energy as you did before, you require less. Your last resort is then burning fat through the muscle. The more muscle you have, the more fat you burn at rest, regardless of how far you have come in your fitness journey. 

Increase exercise frequency

As said before, your body adapts to your fitness routine. Hence, you need to increase the intensity or frequency of workouts. Increasing the frequency of your workouts can help rev up your metabolism and break through a weight loss plateau. Consider adding an extra workout session or two per week, focusing on both cardio and strength training exercises to maximise results.

Try a new type of workout: 

Trying a new type of workout can shock your body out of its plateau by challenging different muscle groups and preventing adaptation. Whether it’s cycling, yoga, dance, or HIIT, incorporating variety into your exercise routine can help reignite your progress.

Do some extra light activity: 

You already dropped to the ground at the end of your current workout, and now that we’re asking you to challenge yourself more, it seems impossible. Well, if it is off the table, you can consider adding some light activities to your fitness routine, such as walking or cycling. You can also use the stairs instead of taking an elevator, go on for some routine stretch to increase calorie expenditure and break through a weight loss plateau without putting too much strain on your body.

Take a short break: 

Sometimes, taking a short break from your weight loss regimen can give your body and mind the rest they need to overcome a plateau. Use this time to focus on self-care, relax, and recharge before getting back on track with renewed motivation and energy.

Closing thoughts

Breaking through a weight loss plateau isn’t always easy, but it’s totally doable! You’ve gotta mix things up a bit. Try munching on more protein-packed foods, like chicken or tofu, to keep you feeling full and help build those muscles. Add some extra light activities throughout your day, like taking the stairs or going for a stroll. And don’t forget to shake up your workout routine with some new moves – maybe try that trendy dance class you’ve been eyeing! Load up on veggies and whole grains to keep your digestion happy. Lastly, don’t be afraid to take a breather every now and then. Remember, plateaus happen to everyone, but with a bit of patience and some fresh tactics, you’ll bust through them and reach your goals in no time!

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