Losing weight is hard enough, but hitting a weight loss plateau can make it even tougher. Hitting a plateau can be discouraging and might even lead some to give up altogether. Understanding the reasons behind a weight loss plateau can be the key to getting past it and continuing on your weight loss journey.
Calorie Intake
Not eating enough calories can sometimes lead to your body going into "starvation mode," which can cause it to store all the calories it can, according to Northwestern Health Sciences University. Strictly limiting your calorie intake may lead to weight loss in the short term, but especially when combined with exercise, your body needs an appropriate number of calories every day in order to lose weight. Make sure you are eating the appropriate number of calories both for your current weight and the amount you are exercising. Eating too few may cause your body to think you are starving it, which will lead to it storing away calories as fat, the opposite result you want.
Exercise Balance
Doing cardiovascular exercise is important, but doing too much without balancing it with weight training may cause your body to start burning lean muscle tissue instead of fat, according to NHSU. Your muscle density has a large effect on your overall metabolism, so making sure your muscles are built efficiently is one key to not hitting a weight loss plateau or getting off one. Incorporate resistance or weight training into your workout routine, and your body should get back to burning fat instead of lean muscle in no time.
Intensity
Your body can quickly adapt to the level of exercise you're doing, which can cause it to adjust your metabolism to compensate, resulting in a weight loss plateau, according to the University of California Riverside. Mix up your workout routine every few weeks to keep your body guessing and adjusting itself. Try different intensities of cardio such as running, cycling, swimming or even things like aerobic, step or dance classes. Change up your weight training routine every few weeks as well and try working out different muscle groups, such as your back, legs, arms, chest and core muscles and increasing the weight you use. The more you are able to shake up your routine, the better your body will be at burning fat in the most efficient manner possible.
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