Weight loss plateau is a period of more than 3 weeks where the scale stalls and our weight remains the same. Measures to overcome the weight loss plateau are similar to weight loss. The distinction is in the varying combination of exercise and diet. For example, If you have been doing a lot of cardio, mix it up with weight or resistance training. If your diet is mainly carbohydrates based, then move to a high protein diet. The trick to disrupt the plateau is to unsettle our current system so that our body is kept alert and working at the highest efficiency.
Here are some steps to counter the weight loss plateau:
1 . Get enough sleep
Boost your metabolism by getting at least 7-8 hours of sleep. Scientists have confirmed our body builds muscle when we sleep. Skimping sleep reduces fat loss by 55% as it shifts hormones that stores fat.
2 . Alter your exercise regimen
Our bodies are resistant to change and therefore we may need to tweak our workout. Strength training, resistance training and yoga are especially suited to overcome the weight loss plateau. Strength and weight training increase lean muscle mass that increases metabolism and burns weight faster. Yoga improves core strength and blood circulation improving muscle efficiency.
3 . Manage stress
Stress decreases chances to manage weight loss as it triggers stress eating and increases the production of the stress hormone Cortisol, which also increases belly fat storage leading to increasing in weight. To manage stress use music, meditation, breathing techniques, yoga, aromatherapy etc. Stress occurs when our internal self is in conflict with the external circumstances and since we cannot control the external situations, it is important to be able to let go, reorganise and accept the changes.
4 . Make changes to your diet
Changing the diet is one of the fastest ways to get over the hump of weight loss plateau. Protein, fibre, fruits, vegetables and nuts are very effective in boosting your metabolism. Having a high protein diet through the day increases lean muscle which boosts calorie burning by 20- 30%. Protein produces hormones which reduce appetite and promotes a feeling of fullness. Fibre slows down the travel of food in our digestive track making us feeling content thereby reducing appetite and reducing calorie absorption. Vegetables, fruits, nuts and water all help in replenishing minerals and nutrients and aid weight loss.
5 . Try home remedies
Drink a concoction of water, triple, honey, pepper, ginger, cinnamon mix in the morning on empty stomach to boost metabolism. Ginseng, sage, peppermint and green tea are great ways to prevent fat absorption, suppress hunger pangs and aid digestion. Drink a glass of warm water 30 mins. before and after your meal to flush the fat from your system.