How to overcome the Weight Plateau?

Getting past the Weight Plateau, always remember that each person has a distinct body type, therefore what works for one person may not work for another. When you reach a weight plateau, you may wonder why your diet isn't working for you. It's critical to understand that weight loss does not always equate to fat loss; instead, it can also refer to increases in muscle mass or water retention. Here are some essential guidelines to help you steer through that plateau:

->Re-evaluate Your Calorie Intake: When you lose weight, your body uses fewer energy and calories to maintain your dropped weight, which can cause the rate of metabolism to decrease. As an outcome, you might want to reconsider your calorie consumption so as to create calorie deficit. That can be done by calculating your total daily calorie intake and then calculate the deficit amount you want i.e, small deficit (10-15%), moderate (20-25%), and large (more than 25%). Then follow that deficit calorie by consuming healthy foods.

->Put Quality First: ensure that the food you eat is nourishing and full of high-quality proteins, fibres, and healthy fats that can help you lose weight sustainably and quell appetite.

->Modify or Intensify Your activity: Changing the kind of activity you do or boosting the intensity will also put additional strain on your body, which will lead it to burn calories.

->Reduce Stress and Get Sufficient Sleep: Stress as well as a lack of sleep may hinder weight loss efforts because they raise cortisol levels, which promote the buildup of fat.

->Remain Hydrated: Getting adequate water throughout the day aids in digestion and maintains bodily hydration, which is necessary for the proper operation of all metabolic processes. Yet keep in mind consuming high sodium in food may lead to water retention which could lead to weight gain. Make sure when you hydrate yourself you limit your sodium intake. Menstruation has a greater impact on women than on men.

-> Beware of your body fat percentage: If your body has a higher amount of fat, it will be more difficult for you to lose weight because the leaner you become more tough it gets to lose weight without sacrificing muscle mass. As you get lighter your body requires lesser calories making it more difficult to lose weight. This is where you need to recalculate your calorie deficit amount e.g. if you are making small deficit switch to moderate or higher calorie deficit.

->Hidden caloric intake: You should review your calorie tracking because sometimes you assume you are keeping track of your calories accurately, but you may be missing out on hidden calories from eating out or little snacks. Some hidden calories can be in oils, butter, nuts, ketchup, snacks, alcohol, etc.

If still you need customised guidance, get in touch with the diet coach or a wellness coach. As you might need more customised plan or additional supplements to steer past the weight plateau.

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