Weight loss is not always steady.
We see weight loss as quick, and sometimes it seem that we have gained an extra pound. Thus, weight loss plateau occurs due to small changes
You might be stuck up in this problem. But it’s not a big.
By making few changes, you can fight weight loss plateau. To find the exact reason you have to make a note of daily schedule.
After few day, you will have idea about your weight loss success and failure.
So be patient and follow it.
1. Maintain Journal
For successful weight loss program maintain a journal.
It is important to keep a record of the daily routine. What we eat, how much calories, time, each and every small change.
By maintaining a journal, we will get exact changes that result to plateau.
Also, keep records of workout and also about weight changes. By maintaining a journal of workout, we can keep watch on workout days, injury, rest period, etc.
Thus by maintaining nutrition and workout journal we can track our progress.
2. Leave Stress Out
Stress can make you emotional eater. During stress hormone are produced which make us eat salty chips and processed foods.
We might not be hungry, but we try to more and more. Thus it responsible for sudden weight gain.
So instead of losing fat we start gaining weight. To prevent these weight loss plateaus, we should keep away from stress.
Yoga and meditation have been found effective to fight stress. It Lowers stress hormone level to avoid emotional eating.
3. Time & Eating Pattern
Time and eating pattern do matter for weight loss. Eating regularly meal keeps the metabolism high.
For quick weight, we should have small but 4-5 meal daily. Eating in a small quantity of food several times a day prevent craving.
Starting a day with high nutrient rich food is important.
Nutrition is essential for weight loss.
For proper nutrition, we should include food that contains protein, carbohydrate, fat, vitamin, and minerals. These nutrients are needed for optimum metabolism.
With the proper combination of nutrient body utilize fat as a source of energy.
5. Prevent Craving
Sugar craving is the biggest obstacles of weight loss. Unwanted sugar craving increase calorie intake. So it is important to get rid of the craving.
6. Check Workout
Workout routine should be changed when there is no considerable effect. Sometimes we stick to same workout pattern instead of no effect.
If you are on weight training exercise then to burn more calorie include cardio exercise.
Cardio exercise like kickboxing and running. With correct intensity burns need high amount energy.
To fulfills energy need body use fat as the primary source f energy. So by including cardio exercise with strength training we can gain weight loss.
Rest is also important after an exercise routine. During rest period body recover quickly. Reaching plateau is a tough situation to handle. But during rest, we can recover to start the workout with extra effort.
- Rest between the workout days reduces the risk of injury.
- Prepare for next workout day.
- Prevent plateau.
8. Enough Sleep
As we nutrition, exercise and rest are required to prevent weight loss plateau. Sleep is also one of the important factors that can quicken weight loss.
During sleep metabolism is high to synthesize cell. During this period body utilize a large amount of energy to recover the damaged cell and other functions.
The body requires 7-8 hours sleep for its maximum recovery. It directly affects of day to day.
With proper sleep, the routine body recovers fully which increase energy level. Thus, energy level during a workout is high.
9. Follow It Patiently
Every person has a different patient level. Some are hyperactive while some people give up within few day. For weight loss, we have to follow any schedule patiently.
Weight loss plateau occurs due to some changes in our schedule, and it can also be corrected by changing our routine.
Optimum Nutrition, Exercise, Rest and Sleep is critical for weight loss.
And keep a note in a journal to keep track on it.