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Weight loss plateau can be really frustrating. You have been trying to lose weight with multiple efforts such as exercising, controlling your food intake and sleeping on time. But none of them seem to work. Your scale has been showing the same number for over a month. Sometimes you even end up having a weight gain. Is that what you are going through? We got you. It is probably because you hit a plateau. In this article we will take a look at all the important details about weight loss plateau.
1
What is a weight loss plateau?
A weight loss plateau occurs when you no longer lose any weight. It doesn't matter what kind of strict diet plan and rigid workout routine you follow, weight loss plateau eventually happens to everyone at one point when losing weight. This can be really frustrating and, as a result, some may abandon their weight loss goal.
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What causes a weight loss plateau?
Studies show that a person hits a plateau in about 6 months after adapting a low calorie diet. It is normal to lose a few kilos in the initial weeks of the journey. This is because when you lessen your food intake, your body fuels itself by releasing its stores of glycogen. Glycogen is a sort of carbohydrate that is normally found in the muscles and liver.
Water makes up a portion of glycogen. As a result, when glycogen is burnt for energy, water is released, leading to primarily water-based weight loss. However, this result is temporary. During your weight loss, you lose some muscle and fat. You can keep up your metabolism (calorie burning rate) by maintaining muscle mass. Otherwise, you burn less calories as your metabolism declines, making it harder to lose weight than you did at your heavier weight.
Slow metabolism can halt the weight loss process, even when you consume the same amount of calories that helped you lose more weight. When your calorie intake equals the calorie you burn, you hit a plateau. To solve this, you either need to consume less calories or increase your exercise duration.
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3 signs of weight loss plateau
You frequently have cold, hair loss or irregular periods.
All of the mentioned pointers point to a significant biological system that may be harmed by a lack of calories, protein, and nutrients. These symptoms should be taken as warnings to increase food intake right away. You can get your calorie requirements calculated by seeing a dietitian or a healthcare specialist.
Eating is painful.
Going over five hours without eating might occasionally cause discomfort or even severe pain when you finally eat. Our digestive system is one very long muscle and as a result, it can become uncomfortable and spasm during extended fasts. Aim to eat at least every four to five hours to avoid any discomfort.
You are sleepy all the time.
Even after an adequate amount of sleep, you may still feel sluggish and sleepy throughout the day. Your body's most fundamental metabolic processes require vitamin B, iron, folate, choline, zinc, iodine, and other nutrients from food to generate energy. Without enough calories, you are probably not consuming enough nutrients, which leaves you feeling depleted and worn out.
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Steps to overcome weight loss plateau
Increase your workout duration
Increasing your workout hours can help to revert the plateau. A study with more than 2900 participants has found that, on average, the participants have burnt 6.8 less calories for every pound of weight loss. The reduction in metabolic rate can make losing weight challenging and difficult. That is why increasing the exercise duration may help break the plateau: exercise helps the body build muscle mass, which improves the metabolic rate.
It is recommended by Physical Activity Guidelines for Americans that adults should perform at least 150–300 minutes of low intensity workouts or 75–150 minutes of high intensity workouts per week. To maintain their body weight, many people are required to perform more than 150 minutes of moderate activity each week. People who perform moderately intense cardio workouts plus muscle strengthening activities of moderate intensity for more than 300 minutes seem to have extra benefits in their weight loss process.
Resistance exercise helps with the maintenance of muscle mass, which has a significant impact on how many calories you burn when moving around and when resting. According to Healthline, resistant training has shown to be effective for weight loss. In a 12-week research, young obese women who consumed fewer calories and performed 20 minutes of weight training each day lost about 13 pounds or 5.9 kg on average, trimming about 2 inches (5 cm) from their waistlines.
You need to change the intensity of your workout from time to time to maintain results on your weight loss journey. Weight loss plateau can be overcome by making gradual, moderate improvements on the level of physical activity.
Consume more protein-rich foods
According to Dr. Stanford from Women's Health, when you lose weight, your body and brain try to make up for it by making you feel hungry, which makes you eat more and store more body fat. To break this undesired cycle, Dr. Stanford advises the importance of putting a little more protein, as beans or lean meats, on the plate. Protein can help you feel fuller for a longer period of time—this is because it helps to increase your metabolic rate more so than fat or carbs.
This is related to the thermic effect of food (TEF), or the increase in metabolism as a result of food digestion. Protein digestion increases the body’s calorie expenditure by 20–30%, which is more than that of fats or carbs.
Other than that, protein also encourages hormone growth such as PYY which helps in reducing appetite and gives you a fuller and more satisfying feeling. So, adding more protein can be a really wise choice of healthy eating for your weight loss journey.
Have a food journal
Keeping a record of what you eat in a day may seem like a time consuming activity. But it is proven to reveal some important insights about daily food intake. A study has shown that people significantly underestimate how many calories or how much energy they consume. In another study, it is found that obese people often consume more calories than their daily caloric intake limits over the span of 14 days.
When you record all your food intake, you become aware of your eating habits and where the unwanted calories come from, thus making your weight loss efforts worthwhile.
Reduce stress
Despite the fact that stress heightens food cravings and encourages comfort eating, it also boosts the body's cortisol production. Cortisol is also called a "stress hormone". Cortisol helps your body in managing stress. Not just that, it also increases belly fat storage. Additionally, women appear to be more strongly affected by this impact. As a result, releasing too much cortisol can make weight loss difficult.
An eight-week study involving 34 overweight and obese women has found that muscle relaxation and deep breathing have led to an average weight loss of 4.4kg.
Get enough sleep
Sleep has been proven to help in weight loss. This is because insufficient sleeping can lead to lower metabolic rate and change in hormone levels, eventually leading to food cravings and fat storage.
According to a study published in the International Journal of Obesity, it has been discovered that getting a suitable amount of sleep each night can improve weight loss results. People who slept for 7-9 hours each night have experienced more reduction in their waistline than those who slept for fewer than 6 hours every night. Increasing the quantity and quality of sleep could help someone overcome a weight loss plateau.
Another study has found that adults who only slept for four hours for five days saw an average 2.6% decline in their resting metabolic rate. However, their rates went back to normal after sleeping for 12 hours.
Besides weight loss benefits, sleep is important to our mental and emotional health as well. So, try to get enough sleep by switching off your phone and getting to bed.
S6 Body Sculpting Treatment: Lose Fat the Carefree and Effective Way!
Losing weight after hitting the weight loss plateau can be a real challenge. We at Perfect Medical understand this difficulty. That’s why we have come up with a truly effective body contouring treatment!
S6 Body Sculpting Treatment is a safe and non-invasive fat loss body slimming treatment. During the S6 Body Sculpting Treatment, the advanced and gentle bio-laser technology targets and breaks down excess fat cells in specific body regions for lymphatic drainage. Since fat cells will not regenerate, you will have a fit and toned body shape that actually lasts!
Exercising and dieting cannot achieve spot reduction, which is fat loss in specific body regions. In contrast, the S6 treatment is specifically designed to reduce stubborn fat pockets in specific body regions such as the waist, arms, thighs, calves, area above the knees and area beneath the buttocks. So, if you want to slim down specific chubby areas and create a streamlined body, then the S6 Body Sculpting Treatment is the right choice for you!
During the S6 Body Sculpting Treatment, you will enjoy a professional fatty tissue distribution analysis by our in-house body shape experts. You will also receive a personalized treatment plan based on your body type.
S6 Body Sculpting Treatment is also highly-convenient, as it only takes as few as 10 sessions to show results! S6 helps losing body weight naturally without anesthetic, incisions, injections or medications. As the treatment technology is gentle and creates no wound, the entire procedure is safe and painless! Downtime is not needed, meaning you can resume your daily life immediately afterwards.
What to get your dream body without exercising or dieting? If so, don’t miss your free trial of the S6 Body Sculpting Treatment!
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5
Conclusion
Reaching weight loss plateau in the weight loss journey can be really frustrating and disappointing. But there is always a way to reach a solution. Rather than experiencing an unhealthy weight loss, it is better to reach your goal weight with the healthy way of losing weight.
Record your daily food intake, increase exercise duration, eat less processed foods and more fiber, vegetables and protein, get adequate amounts of sleep and reduce your stress level. As long as you follow these tips consistently, you can definitely break the weight loss plateau and see a difference in your weight.
免費體驗
S6 Body Sculpting Treatment
1 Minute Self-Registration
Date should not be before minimal date
FAQ
How many sessions of S6 body sculpting do I need in order to see results?
We recommend about 10 sessions per treatment to see results in your body. Any queries about the treatment will be explained by our in-house expert. If you have any questions or doubts, please consult them during the complimentary consultation at your free trial.
How long does weight loss plateau last?
A weight loss plateau typically lasts eight to twelve weeks. Even so, it differs from person to person.
Does eating any probiotic supplements help with my weight loss plateaus?
Yes. Our body's bacterial composition fundamentally controls and regulates our digestive hormones and signals whether we are hungry or full. So when there is lack of diversity and healthy types of bacteria in our gut, it can lead to food cravings. Foods such as kimchi, kombucha, miso, sauerkraut, sourdough bread, and tempeh are excellent sources of healthy bacteria. Despite the fact that some of these sources might not normally be on your weekly menu, they can give you a better sense of control over your cravings. You can always take probiotic supplements if none of these meals appeal to you or your taste buds.
Is it normal to have more than one weight loss plateau?
Yes, it is normal to have more than one weight loss plateau along your weight loss journey. It is important to understand that this is a normal occurrence and one part of the weight loss journey.
Are there any medical conditions that can cause weight loss plateau?
Yes. A medical condition called hypothyroidism can make it hard to lose weight. This happens when the thyroid is underactive, meaning it may not be producing enough thyroid hormone which helps burn stored fat. As a result, metabolism becomes slower, making it harder to lose weight than usual.