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While weight tends to come off fairly rapidly at first, at some point, it can seem as though your weight won’t budge. However, several strategies may help you begin to lose weight again.
Achieving your goal weight can be tough. The inability to lose more weight after initially successful quick weight loss is known as a weight loss plateau or stall, which can be frustrating and discouraging.
Here are 12 tips to break a weight loss plateau.
Whether carb restriction leads to a “metabolic advantage” that causes your body to burn more calories is a question that
That said, there is
Your metabolic rate
However, exercise has been shown to help counteract this effect.
If you’re already exercising, working out an extra 1–2 days per week or increasing the intensity of your workouts may help boost your metabolic rate.
In addition, your metabolic rate increases in response to fidgeting, changing posture, and similar types of physical activity.
An easy way to increase your NEAT is by standing up more often, including using a standing desk.
That’s why tracking your calories and macronutrients — protein, fat, and carbs — can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.
Here’s a review of several user-friendly apps and websites to track your nutrient intake.
If your weight loss has stalled, increasing your protein intake may help.
First, protein boosts metabolic rate more than fat or carbs.
This has to do with the thermic effect of food (TEF) or an increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by
Stress can often put the brakes on weight loss.
In addition to promoting comfort eating and triggering food cravings, it also increases your body’s production of cortisol.
Producing too much cortisol can make weight loss difficult, but
Intermittent fasting has become very popular recently. It involves going for long periods of time without eating, typically between 16–48 hours.
The practice has been credited with promoting the loss of body fat and weight, though additional
That said, here you can learn about six different methods of intermittent fasting.
Although one alcoholic drink (4 ounces (oz) of wine, 1.5 oz of hard liquor, or 12 oz of beer) contains only around 100 calories, it provides no nutritional value. In addition, you may have more than one drink at a sitting.
Another problem is that alcohol loosens inhibitions, which may lead you to overeat or make poor food choices.
If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.
To begin with, soluble fiber
Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods.
While sugary beverages lead to weight gain, some beverages may help reverse a weight loss stall.
Sleep is extremely important for good mental, emotional, and physical health.
It’s also becoming clear that not getting enough sleep
To support weight loss and overall health, aim for 7–8 hours of sleep per night.
Vegetables are the ideal food for weight loss.
Most vegetables are low in calories and carbs, high in fiber, and loaded with beneficial nutrients.
Here is a list of healthy, low carb vegetables to include at mealtimes.
Scale reading may not always accurately reflect your progress, such as changes in your body composition.
Rather than weight loss, your goal is actually fat loss. If you’re working out regularly, you may be building muscle, which is denser than fat and takes up less room in your body.
So if the scale weight isn’t moving, you could be building muscle and losing fat, yet maintaining a stable weight.
In addition, you may retain water for a number of reasons, including your dietary choices. However, the most common reason involves changes in hormone levels that affect fluid balance, particularly in females assigned at birth (FAAB).
Here are several strategies you can take to help lose water weight.
What causes a weight loss plateau?
There are various reasons for hitting a weight loss plateau. They include overeating, not eating enough protein, not getting enough exercise, and not getting enough sleep.
How do I break a weight loss plateau?
How long does a weight loss plateau last?
How long a weight loss plateau lasts varies from person to person. It can be a
Can a cheat day break a weight loss plateau?
There’s some evidence that an occasional, small break from dieting can lead to overall
Weight loss plateaus can be frustrating and demoralizing.
However, they are a typical part of the weight loss process. In fact, nearly everyone experiences a stall at some point on their weight loss journey.
Several strategies can help you begin to lose weight again and safely achieve your goal weight.