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  • Dr.Nasrum

Breaking Through a Weight Loss Plateau

Reaching your weight loss target is quite difficult. Initially weight tends to fall rapidly and then at some point weight loss stalls or wont decrease as easily as it did before.

Unable to lose weight is called weight loss stall or weight loss plateau.

This article will explore many of the different strategies to help you break through the plateau and put you on your way to weight loss

Keep a Food Journal/Log

People tend to underestimate the amount of food they consume in a day. Sometimes, it may feel like you are not eating enough but you will still struggle to lose weight.

Snacking through out the day tends to add up in calories.

Keeping a record or journal of everything you eat for the day can help you spot hidden calories. It can also shed some light on how much carbs, fats and proteins you are consuming, allowing you to make dietary changes as needed.

Managing Stress levels

A lot of stress can put the body under strain causing your weight loss to stall. High levels of stress causes a person to seek solace in food resulting in binge eating or stress eating.

Stress also causes the body to produce a hormone called cortisol. Cortisol helps the body to cope with stress but it also increases fat deposition in the body.

Reducing stress by engaging in exercise or a simple walk in the park can help break the habit of stress eating and cause weight loss.

Getting Enough Sleep

A good sleep is extremely important for mental, physical and emotional health.

A lack of sleep puts the body under duress and causes increased cortisol production causing weight gain.

To keep on track for weight loss and overall health, try to get 7-8 hours of sleep per night.

Avoid Sodas and Fizzy Drinks

Sodas and fizzy drinks usually contain a large amount of sugar which causes weight gain. They are also high in calories. Drinking too many of these products results in weight gain even with regular exercise.

Avoid sodas and substitute them for water, tea or coffee to help boost your weight loss.

Give Intermittent Fasting a Try

Intermittent Fasting or IF has gained a lot of popularity in the recent years.

This involves going for long periods of time without eating or drinking caloric beverages, usually for 16-24 hours. Non-nutritional and non-caloric beverages like water or green tea can be consumed during the fasting state.

IF has been credited with promoting loss of body fat among other health benefits. During the fasting stage the body uses its fat stores to provide energy for its normal functioning.

It also helps to protect lean muscle mass as compared to daily caloric restriction.

Increasing Frequency or Intensity

As a person loses more weight their metabolism begins to slow down as well. This progressive decrease in metabolism makes continued weight loss more and more difficult as time goes on.

However exercise can counteract this. A combination of cardio and resistance training tends to promote and help retain lean muscle mass. This in return causes more calories to be burned by the body during exercise and at rest.

If you are already exercising, adding an extra 1-2 workout days per week or increasing the intensity of the workouts can help increase the metabolic rate.

Be Active Throughout The Day

Regular exercise or workout is important and helps to burn calories but other small physical movements also result in caloric expenditure.

These are termed NEAT or non-exercise activity thermogenesis. Our metabolism changes in response to standing up from a sitting position, fidgeting and other similar physical activities.

As compared to lying down, a person's metabolic rate increases when moving their legs while seated, although this increase varies from person to person.

Trying to stay active throughout the day and avoiding sedentary activities can also promote an increase in metabolic rate promoting weight loss.

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