Ever felt like you’re giving your all to your weight loss journey, only to find that the scale is no longer budging? Welcome to the infamous weight loss plateau, a place many of us have visited but few enjoy.
The good news? It’s not a dead end. Let’s explore some simple and effective strategies to break through that stubborn plateau and reignite your weight loss journey.
Reassess Your Goals
Sometimes, our bodies hit a plateau because they’ve become too accustomed to our routines. Take a step back and reassess your goals. Are they realistic? Achievable? Setting smaller, achievable milestones can reinvigorate your motivation and make the journey less overwhelming.
Sometimes, just like in everyday life, you struggle progressing in a certain task or goal. Often, it’s good to step away from it for a time and focus on something else, then return to it later. We’re not saying you should stop trying to get fit or lose weight. However, if your weight loss is hitting a plateau point, try working out with a different focus in mind, such as muscle growth or flexibility, and then reassess and resume your progress towards your original goal.
Cut Calories Wisely
Reducing caloric intake can kickstart weight loss, but it’s crucial to do it wisely. Extreme calorie-cutting can have adverse effects. Instead, focus on slight reductions in portion sizes or opting for nutrient-dense, lower-calorie foods.
Simply put, if you find that you might be overeating most days or getting too personal with greasy junk food, start there. There’s no need to jump right into a crazy diet.
Intensify Workouts
If your workouts have become too routine, your body might be coasting along instead of pushing boundaries. You don’t want to be set in the way of doing the exact same thing every workout. Exercise is all about pushing yourself to be stronger and fitter, so the proverbial goalposts have to move as you progress.
Intensify your workouts by adding intervals, increasing resistance, or exploring new exercises. This shocks your system and gets it back into fat-burning mode. Do all you can to convince your body that it still needs to burn that extra stored energy.
Embrace Weightlifting
Weightlifting isn’t just for bodybuilders. It’s a fantastic way to burn calories and build lean muscle mass. Muscles burn more calories at rest, contributing to long-term weight loss, so the larger your muscles grow, the more calories you burn. That obviously doesn’t mean you can rest your muscles all the time, and cardio exercise is still very important to supplement your workout.
Don’t worry; you won’t bulk up overnight. Muscle building is a long-term process that takes time and commitment.
Stay Active Daily
Social activity is a great way to support an active lifestyle, this might include hiking with friends, playing recreational sports, or group yoga sessions.
Try Different Diets
Our bodies respond differently to various diets. If you’ve hit a plateau, consider trying a different approach. Whether it’s intermittent fasting, a Mediterranean diet, or plant-based eating, experimenting might kickstart your metabolism.
Check out this blog on some of the pros and cons of leading diet trends.
Evaluate Fat Loss vs. Muscle Gain
Sometimes, the scale doesn’t tell the full story. You might be gaining muscle while losing fat, creating a balance. Assess your progress through other measures like how your clothes fit, body measurements, or how you feel overall.
Don’t Give Up!
If and when you hit a weight loss plateau, it can be very frustrating and can discourage you from continuing to do the good things you’ve been doing. This is a really good time to affirm your progress and be positive. Remind yourself that the progress you’ve made is already a significant change in your overall health and long-term wellness.
Even if all you can do is get down to this plateau level, and you can’t quite see your way past it, you’ve already done plenty. Not being able to completely fulfill a weight loss goal is no reason to give it up entirely. It may be a good opportunity for you to reevaluate your body standards and with a more accepting viewpoint. If your weight loss journey turns into an obsession, it can lead to harmful effects and unhealthy behaviors.
Happiness is healthy, so allow yourself to be happy even if your plateau is tough to break.
Wrapping It Up
Breaking through a weight loss plateau is more than a physical challenge; it’s a mental one too. Be patient with yourself, celebrate small victories, and stay consistent. The journey might have its plateaus, but with the right adjustments, you’ll find yourself back on the downward slope toward your health goals. Remember, it’s not a sprint; it’s a lifelong marathon. Keep moving forward, and you’ll break through that plateau with determination and persistence.
For more posts on fitness and exercise each week, check out our blog.
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