There's nothing more frustrating than making progress on your weight loss and then all of a sudden seeing it come to a grinding halt. Diet plateaus, also known as weight-loss plateaus, happen for a number of different reasons. Sometimes, your body gets too accustomed to the exercise and diet routine you've been on. Sometimes, being sick can put your weight loss in neutral. But, no matter what the reason, overcoming that plateau can make or break your diet and weight loss goals, so it's important to exercise patience and a willpower to break through that diet plateau.
Metabolism
According to the Mayo Clinic, most diet plateaus are caused by a drop in your metabolism. Its normal for someone starting out on a diet and exercise routine to drop significant numbers in the first few weeks to a month. But, after that, as your body compensates for the lean muscle tissue lost during exercise, your metabolism may begin to slow. Metabolism is how your body burns up excess fat and helps you lose weight.
Once you know why your body has slowed down, it's time to readjust. You can recalculate how many calories your body needs based on your new weight using an online calorie calculator. Reducing your calorie intake, combined with regular exercise, can help boost your metabolism.
Change Your Exercise
Sometimes, your body gets used to the same routine day after day. If you've been running that same 30 minutes on the treadmill or doing the same exercise video, try switching it up a little. Change the resistance and the amount of time you work out. Add variety to your workouts, and try incorporating weights and resistance training.
All of these ideas can help jump-start your metabolism by essentially "waking up" your body and making it realize it's time to start burning fat.
Build Muscle
Some people avoid the weight room because they're not trying to get that bodybuilder physique. But lifting weights isn't just for people who want bulging biceps. Building lean muscle is essential to losing weight, because lean muscle is extremely efficient at burning fat, so the more you have, the more fat you're going to lose.
Do high-rep, low-weight exercises to help build lean muscle. Don't try to lift the gym off the ground, but keep it simple. You'll not only help get past that diet plateau, but you'll also be toning and sculpting your frame.
Change Your Menu
Like exercise, the food you eat can often play a big role in the amount of weight you lose, even if you're eating a healthy diet. Eating the same pre-packaged food day after day, even though it is low in fat and calories, can cause your body to send you on a plateau. Your body needs variety, so strive to get the recommended amount of fruits and vegetables every day. Not only are the healthy, but they give your body the vitamins and minerals it needs to perform all the chemical processes required for weight loss.
Consider developing a diet calendar or journal where you can track your meals to make sure you're getting a balanced diet that's full of nutrition.
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