Losing weight is a hard-fought battle with many ups and downs. When you start your weight loss journey, you will see changes in the numbers on the scale and in the mirror. Then, these changes slow down until you can no longer see any significant weight loss. This is what a weight loss plateau feels like.
It is such a frustrating stage of your weight loss journey when your fat loss grinds to a halt even though you continue to put in the work and maintain your weight loss diet. But it is normal to hit a plateau.
Many people dread the weight loss plateau and tend to lose the drive to continue or switch things up simply because the numbers are no longer a source of motivation. Do not give up just yet!
The fact is, as you continue to lose weight, your rate of metabolism slows down to prevent further loss of fat. At this point, you have two options, you either cut down your calories intake or burn more calories.
The best way to look at a weight loss plateau is that you have almost reached your goals, and it is a sign that you are doing something right, and you need to switch things up a notch.
If you find yourself stuck in the dreaded weight loss plateau, here are strategies to help you push through.
Since you are on a weight loss journey, that means you are likely on a low carb diet. But since you have hit the weight loss plateau, it may be time to further cut down on your carbs. Reducing your carb intake may be the solution you need to get your scales working in your favour once again. Low-carb diets reduce hunger and encourage the feeling of fullness. They help your body produce ketones, which reduces your appetite. So the fewer carbs you eat, the better for your weight loss.
Switch up your exercise
When you hit a weight loss plateau, something has to give. And for many people in this situation, that could mean increasing the frequency or intensity of exercise. Remember that the more weight you lose, the fewer calories your burn. So if you continue with the same number of reps and sets, you will struggle to lose more weight. You need to increase workout intensity and try new workout routines to increase your chances of burning more calories. Focus more on strength training to retain muscle mass, which you need to increase your metabolic rate. Combine strength training with aerobic exercise for better results.
Keep track of what you eat
Keeping track of what you eat will help you identify what you should eat more of or less. If you are not sure why you have hit a weight loss plateau, taking a quick look at your diet records can help you see why you may not be losing weight. Studies have found that people underestimate how much they eat. But if you keep track of what you eat, you will know where to make changes.
When keeping track of what you eat, ensure you know how many calories and nutrients you are eating. Track your macros – protein, fat and carbs, as this will help to modify your diet. Tracking your food intake will give you accountability and increase your chances of reaching your weight goals.