How To Beat A Weight Loss Plateau
Once the weight starts to disappear during a weight loss regime, it often seems as if it’s just falling off at an incredibly rapid pace. The individual who wants to lose weight has abandoned the sugary drinks and junk food and has turned their attention to healthier options and exercise. Unfortunately, almost everyone who starts a routine to lose weight will encounter what is commonly referred to as a weight loss plateau. A weight loss plateau refers to the time when an individual’s weight loss slows down to a crawl or even stops completely. But what happens if this happens to you and you are not done with losing weight? The focus must be on how to change things up to beat the weight loss plateau.
Not sure how to do this? Start reading for the best strategies.
Adjust Calorie Intake
Losing weight requires a caloric deficit, meaning you have to burn more calories than you consume to see the pounds drop. But what many forget is as they lose weight, their body needs fewer and fewer calories to maintain itself. What this means is consuming the same number of calories on day ninety of the weight loss regime as day one means you will not keep losing weight. A larger caloric deficit is needed to continue losing weight, especially at the same rate.
The best way to determine how many calories you should now be consuming to lose weight is by taking a metabolic test at a dietitian's office or a gym that provides the service. This test determines your body’s resting metabolic rate, which is how many calories it burns at rest. If you are unable to have this test done, try slowly reducing your caloric intake every few weeks until you are back on track. A reasonable estimate to start with is reducing it by one hundred to two hundred each time. With that in mind, do not go below 1,200 calories a day, as this can have the opposite effect and slow your metabolism, prevent weight loss, and put your body in danger.
As we know, calories are only one part of the equation when it comes to weight loss. Continue reading to learn how to use exercise to beat a plateau.
Change Up Your Exercise Routine
When individuals first decide they want to lose weight and are serious about their choice, they will often develop an exercise routine. This might be general, such as cardio on one day, core exercise the next day, strength training the day after that, and so on. Alternatively, it might be very specific activities, such as using the treadmill, elliptical machine, going to the same fitness class, or using the same workout DVD.
Though the initial exercise routine may have been effective, doing the same exercises day in and day out will eventually lead to a plateau. Your body will get used to the activities if you repeat them often enough. You will be fitter, and soon enough the exercises will not be challenging anymore, which means your body will be burning fewer calories, leading to less or no weight loss. Thus, trying new exercises and boosting intensity is a great way to shock the body and force it to start burning more calories, resulting in getting out of your weight loss plateau.
But the type of exercise isn’t the only thing you may wish to change. Continue reading to learn how exercise frequency can play into beating a weight loss plateau.
