Bulldog Obesity How to Navigate Weight Loss Plateaus

12 Simple Ways to Break Through a Weight Loss Plateau

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While weight tends to come off fairly rapidly at first, at some point, it can seem as though your weight wont 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 continues to be debated among nutrition and obesity experts.

That said, there is some evidence that eating a low carb diet may help reduce hunger. This may lead you to subconsciously eat less, making it easier to begin losing weight again without hunger or discomfort.

2. Increase exercise frequency or intensity

Your metabolic rate slows as you lose weight. As weight declines, the progressive reduction in metabolic rate can make continued weight loss difficult.

However, exercise has been shown to help counteract this effect.

Research suggests that when it comes to losing weight, fat, and belly fat, aerobic training is more effective than resistance training. That said, resistance training also has a lot of health benefits, so a combination of the two might be best for overall health.

If youre already exercising, working out an extra 12 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.

These types of activity are known as non-exercise activity thermogenesis, or NEAT. NEAT can have a major effect on your metabolic rate, although the amount varies significantly from person to person.

An easy way to increase your NEAT is by standing up more often, including using a standing desk.

3. Track everything you eat

Research suggests people have a tendency to underestimate the amount of food they eat.

Thats why tracking your calories and macronutrients protein, fat, and carbs can provide concrete information about how much youre taking in. This will allow you to modify your diet if needed.

In addition, research suggests that the act of recording your food intake alone may improve your weight loss efforts.

Heres a review of several user-friendly apps and websites to track your nutrient intake.

4. Dont skimp on protein

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 2030%, which is more than twice as much as fat or carbs.

Second, protein stimulates the production of hormones that help reduce appetite and make you feel full and satisfied.

Stress can often put the brakes on weight loss.

In addition to promoting comfort eating and triggering food cravings, it also increases your bodys production of cortisol.

Cortisol is known as the stress hormone. While it helps your body respond to stress, it can also increase belly fat storage.

Producing too much cortisol can make weight loss difficult, but research has shown that learning to manage stress can help promote weight loss.

6. Try intermittent fasting

Intermittent fasting has become very popular recently. It involves going for long periods of time without eating, typically between 1648 hours.

The practice has been credited with promoting the loss of body fat and weight, though additional research may be needed to verify this.

That said, here you can learn about six different methods of intermittent fasting.

Alcohol may be sabotaging your weight loss efforts.

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. One study of 283 adults who completed a behavioral weight loss program found that reducing alcohol intake led to a reduction in overeating and greater weight loss among those with high levels of impulsivity.

Whats more, research has shown that alcohol can suppress fat burning and may lead to belly fat accumulation.

If your weight loss has stalled, it may be best to avoid alcohol or only consume it occasionally in small amounts.

Including more fiber in your diet may help you break through a weight loss plateau. This is especially true for soluble fiber, the type that dissolves in water or liquid.

To begin with, soluble fiber slows the movement of food through your digestive tract, which can help you feel full and satisfied.

Another way that fiber may aid weight loss is by decreasing the number of calories you absorb from other foods.

Learn how fiber can help you lose belly fat and discover 22 high fiber foods you should eat.

9. Drink water, coffee, or tea

While sugary beverages lead to weight gain, some beverages may help reverse a weight loss stall.

Research has found that plain water can boost metabolism, which may translate into weight loss over time, especially in those who consume water before meals, which may help reduce food intake.

Coffee and tea may also help your weight loss efforts. Green tea, in particular, contains an antioxidant known as EGCG (epigallocatechin gallate) that may promote weight loss.

Moreover, research suggests that consuming caffeinated beverages can significantly enhance the metabolism-boosting and fat-burning effects of exercise.

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

Its also becoming clear that not getting enough sleep can lead to weight gain by lowering your metabolic rate and altering hormone levels to drive appetite and fat storage.

To support weight loss and overall health, aim for 78 hours of sleep per night.

11. Eat vegetables at every meal

Vegetables are the ideal food for weight loss.

Most vegetables are low in calories and carbs, high in fiber, and loaded with beneficial nutrients.

In fact, research has found that diets that include lots of vegetables tend to produce the greatest weight loss.

Here is a list of healthy, low carb vegetables to include at mealtimes.

12. Dont rely on the scale alone

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 youre 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 isnt 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.

Here are 14 common reasons youre not losing as much weight as you expected.

How do I break a weight loss plateau?

Its common to reach a weight loss plateau after initial progress. You can try to break through it by reducing carbs, increasing exercise, managing stress, and more.

Here are 14 simple ways to break through 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 few weeks or a few months.

Can a cheat day break a weight loss plateau?

Theres some evidence that an occasional, small break from dieting can lead to overall greater weight loss in some cases.

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.

Busting Weight Loss Plateaus: Strategies for Overcoming Diet-Related Obstacles in Obesity Management

Introduction

Obesityis a complex and challenging health issue affecting millions worldwide. It is a leading cause of various chronic diseases, includingtype 2 diabetes, cardiovascular diseases, and certain cancers [1].

Weight loss

Weight loss is an essential component of obesity management, and many people embark on diets to achieve their weight loss goals. However, many individuals experience weight loss plateaus, which can be frustrating and demotivating [2]. A weight loss plateau is when an individual remains stable despite continued efforts to lose weight [3]. These plateaus can be caused by various factors, such as decreased metabolic rate, changes in hormone levels, and decreased physical activity [4].

Overcoming weight loss plateaus

Overcoming weight loss plateaus can be challenging, but it is crucial for long-term success in managing obesity. This article provides an overview of individuals strategies to break through weight loss plateaus and achieve their weight loss goals. The article will begin by discussing the psychological impact of weight loss plateaus and the common misconceptions about them.

It will then provide evidence-based strategies to help individuals overcome weight loss plateaus, including tracking food intake and physical activity, changing exercise routines, and incorporating intermittent fasting into a weight loss plan. Also, the article will emphasise the importance of seeking professional support, including counselling and medical advice.

Understanding Weight Loss Plateaus

Weight loss plateaus are common for individuals trying to lose weight, and they can be frustrating and demotivating [1]. A weight loss plateau is when an individuals weight remains stable despite continued efforts to lose weight [2]. Plateaus can last from a few days to several weeks or even months and occur at any point during the weight loss journey [3]. Understanding the causes of weight loss plateaus can help individuals develop strategies to overcome them and achieve their goals.

Decrease in metabolic rate.

One reason for weight loss plateaus is a decrease in metabolic rate, which is the amount of energy the body burns to perform its essential functions [4]. As individuals lose weight, their metabolic rate decreases, which means they burn fewer calories at rest than they did at their heavier weight. This decrease in metabolic rate can slow down weight loss progress and contribute to weight loss plateaus. Changes in hormone levels can also contribute to weight loss plateaus, as hormonal imbalances can affect metabolism and appetite [5]. For example, the hormone leptin, produced by fat cells, signals to the brain to reduce hunger and increase energy expenditure. However, as individuals lose weight, their levels of leptin decrease, which can increase appetite and decrease energy expenditure.

Decreased physical activity

Another factor contributing to weight loss plateaus is decreasedphysical activity[6]. As individuals lose weight, they may become less active, which can lead to a decrease in calorie expenditure. Additionally, individuals may develop a tolerance to their exercise routine, meaning they burn fewer calories than when they first started the practice. This decrease in physical activity can contribute to weight loss plateaus and make it challenging for individuals to continue to lose weight.

Psychological factors

In addition to these factors, psychological factors can also contribute to weight loss plateaus. The frustration and demotivation that can come with a plateau can lead individuals to lose motivation and give up on their weight loss goals [7]. Individuals must understand that weight loss is not always linear and that plateaus are a natural part of the weight loss journey.

Finally, addressing the common misconceptions about weight loss plateaus is essential. One common misconception is that individuals have hit their set point, a specific weight that the body will not go below [8]. However, research has shown no evidence to support the existence of a set point [9]. Another misconception is that individuals must drastically reduce their calorie intake to continue losing weight. However, this can lead to malnutrition and decreased metabolic rate, making it harder to lose weight in the long run [10].

In conclusion, weight loss plateaus can be caused by various factors, including a decrease in metabolic rate, changes in hormone levels, decreased physical activity, and psychological factors. Understanding the causes of weight loss plateaus is crucial for developing strategies to overcome them and achieve long-term weight loss success. By adopting a comprehensive approach to weight loss that includes healthy lifestyle habits, individuals can progress towards their weight loss goals, even during plateaus.