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11 Ways to Break Through a Weight Loss Plateau
Were you doing great with your weight loss plan and suddenly the scale has stopped moving down? Then you are suffering from the dreaded weight loss plateau, which can be really frustrating, especially if you feel like you’re doing everything right and it seems to be for nothing.
If you recently started eating healthier to try to lose some fat, a few slight changes to your diet can speed up the process quite a bit. But if you have been following the same weight loss diet for a longer time, the problems can be more complex than just simple dietary changes. Regardless of the reason for your plateau, it's important to understand that weight loss is not always linear. The body undergoes weekly and even daily changes, so a lot of patience and perseverance are required.
Don’t get discouraged if you hit a plateau, because you have some ways to get back on track and keep progressing.
11 Ways to Break Through a Weight Loss Plateau
1. Monitor Calories
The key factor in losing weight is the energy balance. If you consume fewer calories than you expend, you will lose weight. This is known as a negative energy balance or a caloric deficit.
To understand all this, first, you need to calculate a healthy caloric deficit. The next step is to become a bit more aware of the calories you consume each day. You can read the nutritional label on foods or track your calories, either by writing them down in a diary or with an app that does the work for you.
It's important to note that calorie counting can become a bit obsessive, so if you notice it's getting out of hand, it's best to avoid this advice.
2. Increase Protein Intake
Of the three macronutrients, proteins are the most satiating. This can be very helpful during a low-calorie diet because proteins increase the feeling of satiety and fullness.
Increasing protein intake also helps preserve muscle mass during weight loss, which is important for maintaining weight in the long term, as muscle increases resting metabolism and overall energy expenditure.
3. Carbohydrate Periodization
If you keep a strict track of calories and macros, another way to speed up fat loss would be to consume carbohydrates strategically. Studies show that exercising with low glycogen levels helps increase fat burning as an energy source during exercise. A good strategy would be, for example, to have a low-carb dinner and a low-carb breakfast before a resistance/HIIT workout.
However, carbohydrates can be very helpful for recovery after a workout, so don’t eliminate them entirely from your diet.
4. Increase Training Volume
Increasing training volume will increase your energy expenditure and the likelihood of maintaining a negative energy balance.
Doing 10 more minutes of cardio or increasing the sets/reps of your weight training are good ways to increase training volume and help maintain an energy deficit.
5. Increase Daily Activity and Step Count
Increasing your daily step count can also be a good way to increase the number of calories burned. Going for a leisurely walk can increase daily caloric expenditure without worrying about recovery.
The small details also add up. Things like parking the car farther from work or home and choosing the stairs instead of the elevator also contribute to increasing daily activity.
6. Reduce Alcohol Consumption
Alcohol contains 7 calories per gram, and regular alcohol consumption is a sure way to increase daily caloric intake.
But besides the calories in alcohol, you have to add the calories from the soft drinks mixed with alcoholic beverages and the potential snacks and high-calorie foods that help ease the hangover, which can cancel out your caloric deficit in minutes. Alcohol can also reduce recovery capacity after a workout, and a wild night of drinking can affect training quality.
7. Stay Hydrated
Staying well-hydrated is a very good way to keep energy levels high, allowing you to train harder during workouts.
Drinking plenty of water can also help curb cravings, as sometimes hunger can be confused with dehydration.
8. Increase Fiber Intake
Like proteins, fiber also has a significant effect on satiety. Including fiber-rich foods in your diet, such as whole grains, fruits, and vegetables, helps increase the feeling of fullness for longer and prevents snacking between meals.
Fiber also helps improve digestion and prevents constipation, which can affect weight loss.
9. Improve Sleep Quality
Sleeping well can also help with weight loss. Studies suggest that lack of sleep can affect appetite regulation and increase the likelihood of craving sweets. Therefore, try to get 8 hours of sleep, and you will be fighting cravings without even realizing it.
10. Take a Break from the Diet
If you have been very strict with your diet and workouts for a long time and have hit a weight loss plateau, taking a small break from the diet might be a way to continue losing weight. In this case, the idea is to increase caloric intake to maintenance level, which can be helpful for a couple of reasons.
First, after maintaining a caloric deficit for a while, the body adapts and the resting metabolic rate readjusts. This means you would have to further reduce calories to break the plateau, which may not be healthy. However, it has been shown that taking a two-week break from the diet can reduce this effect.
Second, taking small breaks from the diet can also make the diet itself more sustainable in the long term. Taking two weeks to enjoy foods you normally don't eat (but always in moderation) can be a physical and mental relief.
11. Weight Loss Supplements
All these tips can help you break through a weight loss plateau, but there are also some supplements that can help speed up the process, such as caffeine and B vitamins.
Conclusion
It’s important to remember that weight loss is not always a linear process and that it’s normal for body weight to vary. By following each of the above tips and being patient, the chances of losing weight will be even greater, but also remember that it can be a mentally tough process, so be kind to yourself.
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Weight Loss Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.