Have you hit a weight loss plateau?
You’re not alone. There’s a staggering number of obese and overweight people in the world and therefore, an enormous amount of dieting.
However, most people don’t know much about how to diet. They often jump on a fad diet train which leads to immediate results and long-term plateaus. Additionally, most of the fad diets out there are extreme crash diets, which can cause a lot more harm than good.
But learning how to break a weight loss plateau is about much more than just what you put in your mouth. Keeping reading for an in-depth look out how to keep ploughing through your goals!
How to Break A Weight Loss Plateau
We know how hard weight loss can be, especially when your progress seems to stop altogether, or even worse, go backwards. However, we’ve got your back!
We’ve assembled a list of tips and techniques to help you learn how to break a weight loss plateau. Check them out below!
1. Change Up Your Cardio Routine
People often get stuck in their routines. Whether it’s because it’s easy to do the same thing or because they don’t know anything else, people often end up doing the same workout every single day.
Unfortunately, for our weight loss goals, our bodies are incredibly adaptive. In order to keep the progress moving forward, we have to change up our cardio routines.
Here are some ideas:
- Change it up between intensity levels (long and slow vs. short and fast)
- Try interval training
- Switch up cardio machines
2. Start Lifting Weights
Another great option when learning how to break a weight loss plateau is picking up resistance training.
Before you start worrying about becoming too bulky, realize that people have to work hard for that look. It won’t happen overnight and lean muscle mass is what gives people the desired “toned” look.
Additionally, lean muscle increases your metabolic rate, making it easier to burn calories. You don’t have to become a bodybuilder or a powerlifter, but building incorporating weightlifting a few times a week will help.
3. Change Your Thought Process
The way you think has a major impact on how your body reacts to weight loss. It’s known as the placebo effect, which has been made famous through multiple clinical studies ranging from weight loss to the eradication of cancer.
Basically, if you believe you’re going to lose weight, you probably will, and vice versa.
Additionally, you need to remember that the number on the scale isn’t everything. If you’re building muscle while exercising, the scale won’t tell give you an accurate depiction of your body composition (lean mass vs fat). It will just tell you whether or not you’ve lost overall weight.
4. Consider Intermittent Fasting
Intermittent fasting is another option you may consider. Starving yourself is never a good approach to any diet, so don’t assume intermittent fasting means starving!
In reality, intermittent fasting means eating during certain hours of the day and fasting for the rest. The eating window is typically eight hours long, and the fasting window is 16 hours.
This gives you time to eat all of your necessary calories during the day but also allows 16 hours of fasting. There are tons of benefits to intermittent fasting that are worth reading.
5. Consider Carb Cycling
Another great way how to break a weight loss plateau involves carb cycling. Carbs aren’t inherently bad, however, too many carbs will make you gain weight, especially if they’re timed poorly.
Carbs are basically sugars, and sugars are basically energy. When we ingest too much, or the body doesn’t know what to do with it, other than store it for later. Stored energy is also called fat.
Carb cycling has you eat all of your carbs directly before and after your workout, rather than throughout the entire day. That way, the energy is going towards providing energy for the workout and recovery for the muscles.
6. Re-Examine Your Diet
Without taking any big steps like crash diets or even carb cycling, you can take a moment to re-evaluate your diet. Are you eating as healthy as you think you are?
Just because the package says “Lean Pockets,” it doesn’t mean what’s inside is actually healthy for you. It’s important to eat a well-balanced diet with plenty of fruits, vegetables, and whole foods.
Too many processed foods can quickly get in the way of losing weight.
7. Get More Physical Activity in During the Day
When learning how to break a weight loss plateau, think about how much physical activity you actually get during the day. Aside from your workout, do you move around very much? A half an hour of physical activity isn’t much, especially if your diet needs work and you’re sedentary for the rest of the day.
Find more ways to move and be active. This could include biking to work, parking farther away when you go to the store, walking the dog more often, taking the stairs instead of the elevator, etc.
Everything you put in your mouth counts as energy in, so why not increase the amount of energy going out?
8. Drink More Water (and Less of Everything Else)
A major mistake people lose while trying to lose weight is right in their cup. Drinking your calories is a critical error that could be stalling your progress.
Coffees, sodas, and juices are all full of sugar. Remember that when you ingest sugar, especially simple sugars, your body is going to store a lot of it as fat.
Drink more water and less of everything else throughout the day!
9. Get a Workout Partner or Join a Fitness Class
Finally, most of us start to hit a wall in our progress because we’ve hit a wall in our motivation.
Learning how to break a weight loss plateau may mean getting a friend to workout with you at the gym. Alternatively, you could join a fitness class.
There’s something about working out with other people that makes us push just a little bit harder. It could be all you need to get revitalized!
Learn Your Weight Loss Type and Break Through the Plateau
If you’ve been trying to learn how to break a weight loss plateau and coming up short on answers, we may have one more trick up our sleeve.
Do you know your weight loss type?
If not, it could be the only thing standing in your way! You are unique, and therefore, so is the way you lose weight. Click the link above to learn your weight loss type and start unlocking the secrets to your body’s ideal weight-loss method!