There could be many reasons why you have hit a weight loss plateau. The one major reason I see very often is people usually lose weight by wrong methods like steady state cardio (Running on treadmill, cross trainer for hours) cutting too many calories from the diet and finally going on a starvation diet. All these methods initially help you to lose some weight but it does a greater damage to your body, with the methods the weight you lose is muscles mass + fat. When you lose muscles your body slow down metabolism as muscles burns more calories at rest than fat. So, when you are losing muscles you are losing metabolism speed. No matter how much you exercise of follow the diet strictly you will burn less calories compare to earlier. When you move back to your older routine you may end up gaining some weight because of damaged metabolism.
It is very important to calculate your caloric requirement and then create a little deficit with diet and exercise for losing weight.
Below I have listed few tips which will help you to break the plateau:
- Increase Exercise Frequency or Intensity: Revving up your exercise regimen may help reverse a weight loss plateau. This is because, unfortunately, your metabolic rate slows down as you lose weight (Muscle mass).
- Track Everything You Eat: Sometimes, it may seem as though you’re not eating that much, yet you still have difficulty losing weight. Tracking your calories and macronutrients — protein, fat and carbs — can provide concrete information about how much you’re taking in. This will allow you to modify your diet if needed.
- Don’t go low on Protein: If your weight loss has stalled, increasing your protein intake may help. Protein boosts metabolic rate more than either fat or carbs. This has to do with the thermic effect of food, or increase in metabolism that occurs due to the digestion of food. Protein digestion boosts calorie burning by 20–30%, which is more than twice as much as fat or carbs. Maintaining a high protein intake can help protect against the loss of muscle mass and a drop in metabolic rate, both of which typically occur during weight loss which slow down your metabolism which I states earlier.
- Don’t Rely on the Scale Alone: When trying to lose weight, hopping on the scale is likely part of your daily routine. However, it’s important to realize that the scale reading may not accurately reflect your progress, such as changes in your body composition. Rather than weight loss, your goal is actually fat loss. If you’re 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 isn’t 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 women. Best way to know this by doing a Body composition analysis test you can get it done in any local gym like Gold’s, Talwarkar, Abs Fitness they’ll charge you Rs200 to 300. With this test you will see your body composition like how much muscles mass you have, how much fat you have and how much you need to lose. Fat % body wise and lot other information.
- Adjust your calorie intake. As you lose weight, your metabolism can drop because your body requires less calories or “energy” to fuel a smaller you. The calorie intake that you initially had when you began your weight-loss journey will need to be adjusted to match your body’s current needs for weight loss. Make sure to revise your calorie goal.
I know weight loss plateaus can be frustrating and demoralizing.
However, they are a normal part of the weight loss process. In fact, nearly everyone experiences a stall at some point on their weight loss journey.
Fortunately, there are several strategies you can take to begin losing weight again and safely achieve your goal weight.
Most people hit a plateau with losing weight. What I advise is taking a look at the types of food you are currently eating and see if you slightly change your diet for foods that actually help you burn fat. Research shows that some foods that can help you fight hunger and boost your metabolism — and ultimately shed pounds. From lemons to certain types of nuts, there are a few unusual ideas that can help you lose some more weight, without increasing your exercise.
Your body adapts with its energy expenditure, when consciously eating less calories. Your body assumes there is an external reason for the temporary food shortage and is getting into ‘safe mode’: you’ll be colder at hands and feet, and you might lose some energy consuming muscle because of stress hormones and you might unconsciously be less ‘energetic’ throughout the day, caused by a slowed down metabolism. This situation doesn’t have a positive influence on your immune system, or your mental state, for that matter.
When the diet is over, you’ll probably remain having a bit of a lower metabolism, caused by the lost muscle fiber. Also your body starts trying to gain some fat reserves again, when out of this safe mode, to be able to handle a possible next food shortage. Sometimes a bit more than before, especially when you’ve used up a lot of it, the last time…
For permanent and healthy weight loss it’s all about continuously showing your body you’re now living a lifestyle in which;
1) your fat reserves are useless.
2) your fat reserves create inefficiency.