Have you caught up with a plateau?
Are you worried over as to how you would get through this problem?
I suggest you come down and think for a while. The reason for this is that a weight loss process can be slower than you expect.
Also, you are consuming smaller amount calories than you are used to and as a result of this, the metabolism is slowing down to conserve them.
Remember that, a healthy diet plan along with a strict regime of workout can slowly lose your weight after three weeks.
However, if you want to that much long and want to break this weight loss plateau, then you should ask following questions to yourself.
1) Question: Do you keep a track of your daily calories?
Honestly speaking, a plateau is a myth for me and my self-concept on weight loss plateaus is that some will be facing this situation if he or she is not paying enough attention to detail.
At the time of starting a fitness and diet program, people make rapid changes to dietary habit, for instance – they give up soda and start counting points.
Afterward, the body starts to respond to this change and a significant amount of weight is lost. However, to continue this streak of losing weight, they need to maintain a constant level of calorie shortage.
It refers to several points that need to address such as how many calories to consume, how many have burned?
In order to track all of these things, you should be counting the calories every time at every single meal. It can be time-consuming, but it is effective as the researchers have recommended this way of tracking.
2) Question: Do you want to lose weight for looking good?
Losing 5, 10 or 15 pounds is not a big deal compared to others who are pushing to lose weight around triple digits.
Also, it is not a case of obesity; rather you want to lose weight because you want to look good in the eyes of the public. Now, when someone wants to lose a small amount of weight, his or her body is already in a healthy state.
But, it makes it difficult to lose weight from this position. In that case, you should eat a little bit and vary the calorie intake would avoid from plateauing.
So, for the next three days, take calories in between 1800 – 2400 and drop this amount to the general calorie allowance.
Additionally, don’t let the calorie level to fall under 1,200 if you are a woman and men should keep at least 1,500. The reason for this is that falling below the usual calorie level would damage body’s metabolism and it result in excessive weight loss of lean muscle tissue.
3) Question: Are you interested in changing your workout?
You are overweight and trying your best to lose weights. You are constantly tracking the calories, but still, you are unable to match the standards.
In that case, you should change your workout plan. Most of us do not know that our body is flexible and it can keep up with any kind of exercise pressure.
In the first day, if you run one mile, you will feel exhausted, but on the 40th day, you will feel nothing as it will be a lot easier for you to run one mile on the 40th day.
So, when your body gets used to a specific exercise, it will become less intense and at the same time, you will be effective as well. I would recommend you to mix your exercise type and vary the amount of weight you lift every day.
You can do push-ups or chest files or chest presses, but you should alternate each of the exercises. This will enable you to workout in different ways.
Also, if you do heavy weightlifting in one day, you can do light weight lifting in the next day to have versatility in your exercise type.
4) Question: Are you facing a Hormone Imbalance?
After following all the above advice, if you are still overweight, then there is one last thing that you should check for plateaus.
The reason for this is that a hormone imbalance, a thyroid disorder, insulin resistance or a polycystic ovary syndrome can cause extended level of plateaus and thus, all these problems can make you overweight.
So, in that case, you should visit an endocrinologist and check whether these problems are holding you back.
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