How to beat weight loss plateau in 5 steps
Did it happened to you do to do all you can to lose weight and the scale remains stuck on the same weight? Well, welcome to plateau phase?
But how to beat weight loss plateau?
Even following the best diet to lose weight, you will pass the plateau phase, period.
Sometimes no matter what are you doing you are stuck on the same weight.
During a weight loss diet you will confront with the plateau phase and no matter what are you doing the kilos are stubborn and you hang on a specific weight.
This is happening because the basal metabolism is decreased and metabolic functions of the body are slow.
In a weight loss diet, when the body is near to the ideal weight, it becomes difficult to remove the few remaining kilograms.
Once you weigh less, the body needs less energy and it reduces its caloric needs.
Sometimes you will see how your kilos are washing away in an instant but there will be weeks when you blocked on the same weight.
It’s nothing wrong with you, no weird thing, this is the normal, it’s a sign that you are in the right track with your losing weight.
The plateau phase is an important step in your journey to lose weight.
The good news is that when are in the plateau phase, your weight loss diet plan still works.
How your body reacts to change?
As you are aware by now, your body doesn’t like the change.
When you lose weight, you push your body to make a change. The change is coming, but your body wants to go back to the initial phase.
The more weight you lose, the more your body oppose resistance and tries to drag you back to the initial weight.
By doing this, the body will increase your hunger sensation and it will try to drag you in the plateau phase.
Your body has a fixed weight in its memory and will always try to reach it.
All of us have a fixed weight, even if you like it or not.
You have a fixed weight for many years, your body recorded this weight in his memory and when you start a diet, you lose weight, but your body wants to return to the fixed weight.
Now you are in plateau phase and you give up of the diet. Soon you will reach the ideal weight which your body has it in its memory.
BUT, good news! You can reverse this and establish a new fixed weight. Sounds good?
I bet, yes. But how, you will ask me. It’s simple
Establish a new fixed weight
Your body needs time to get used with your actual weight. As soon as your body accepted the new weight, you would be able to continue losing weight and you will see changes in your body.
When you are in the plateau phase, your body needs between 4 and 8 weeks to accept the new weight and consider it as the fixed weight.
If you are able to maintain the weight in the plateau phase and do not start to gain weight, it will be easy to lose weight are plateau.
Do you understand now why you cannot achieve the desire weight in less time?
The permanent weight loss is takes time and the steps to follow are: lose weight, plateau, accommodation, stable weight, new fix weight and the process starts again with losing weight.
During your process of losing weight, you will have 2 or 3 phases of fixed weight. But do not give up.
How you handle the plateau phase
Patience, this is your answer.
Now, it’s more important than ever to stay away of junk food, cookies, products high in sugar.
This is a break for your body where its batteries are charged to continue with the losing weight journey.
Do not give up at your objectives, continue with your diet and wait for your body to finish the break.
What you can do?
1) First of all, do not despair and continue with the diet you have begun, do not give up.
Do not try to eat less, this is not the solution, because you will teach your body to get used with even fewer calories.
2) If you did not have any physical exercise during the diet, well, it’s time to start!
3) If you do physical exercise, try to change it, do a bit of diversification.
During a diet, indeed you lose weight, but it’s good for you to know how much of the lost weight is from body fat and how much from the muscle mass.
To prevent losing muscle, it is recommended to start a lifting some weights program.
Maybe you do not like it, but have you tried the circuit training? It’s really fun and you will see amazing results.
When the body becomes used to these exercises, you will consume fewer calories for the same activity.
The solution is not to let the body get used to exercises. You have to change the duration, intensity, frequency and type of exercises.
For example: swim, run, do some Pilates classes or yoga.
If you have a gym membership, try some aerobics classes or jogging on the treadmill.
Don’t do the same type of exercises, with the same frequency per week and the same duration.
And excessive workout it’s not a solution.
Start doing interval training.
4) Sleep more. When you sleep less than 5 hours per night, the risk to regain weight increase with 32%.
5) Hydration – as may know when you consume 2 – 2 and a half liters of water per day, the digestion is accelerated, your metabolism increases and starts burning fat.
As a schema to follow: sleep, exercise, hydration.
You can overcome the plateau phase by avoiding the routine.
If you like this post, I would be happy to hear your comments which you can leave in the comments section.
Do you have suggestion or questions related with this subject? Happy to received and answer.
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6 thoughts on “How to beat weight loss plateau in 5 steps”
I would definitely get in a routine of exercising. You can mix up the exercises, but it is essential to establish the routine. Cutting out processed foods helped me immensely.
I’m glad that you find the post useful. Indeed, the processed food is one of the enemies in our weight loss journey.
Thank you for your comment.
I had no idea about this plateau phase and that you can overcome it given time and start to lose weight again. That’s really good to know and now I need to be patient. I do a lot of exercise but my downfall is snacking, especially in the evening. Need to have more will power – love your suggestions. Thank you, great article.
You’re welcome Nicola.
I remember when I was on the plateau for the first time. It was so frustrating.
Yes, be patient and follow your eating habits.
It’s so crucial to stay away from junk food. Discipline is everything!
Indeed, I totally agree. Junk food smells and tastes good, but it’s our enemy in the weight loss journey and not only.