Weight Loss Plateau: Why It Happens & Ways To Overcome

The frustrating reality of weight loss is that even if you eat well and exercise regularly, you can experience a weight loss plateau.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Jan 09, 2023 10:45 IST
Weight Loss Plateau: Why It Happens & Ways To Overcome

What is more satisfying, running on a treadmill for hours and seeing no results, or scrolling through Instagram and wasting your productive time? The weight-loss formula seems simple: exercise five days a week and maintain a calorie deficit. However, the formula is useful for beginners or those who are new to exercise. With time, our bodies adapt to our routines and eventually stop progressing. This is referred to as a weight loss plateau in the fitness world. So, if you're new to this, let's start by defining a weight loss plateau and here’s how you can overcome it.

What Is A Weight Loss Plateau?

A weight-loss plateau occurs when your weight does not change despite the fact that you exercise every day and eat healthily. Everyone who attempts to lose weight eventually finds themselves at a weight-loss plateau. The frustrating reality is that your weight loss may not have actually stalled, but needs a shake up. For example, if your body weight is 75 kg and your goal is to lose 10 kg, you can quickly lose 5 kg and reach 70 kg before hitting a plateau. If it used to take six weeks to lose 5kg , it could now take nine weeks to lose a single kilogram of body weight. Similarly, you can get stuck on 68kg and so on.

Why Does The Plateau Happen?

To lose weight, you need to shock your body out of its comfort zone from time to time. Even your metabolism has an impact on how quickly you can lose weight. So, if you begin your workout regimen with the same exercises and eat the same salad for your post-workout meals, your body will eventually adaptBut if you're certain you're still in a deficit and doing everything correctly, here's how you can overcome a plateau and get back in the fat burning zone. 

Also Read: Warning Signs That Tell You Are High On Sugar

How Can You Overcome A Plateau?

When a person attains a plateau, there is no visible progress on the scale, but certain bodily changes can occur that go unnoticed. You may notice a difference in your body fat percentage, your denim pants may become loose around the waist, or your tops may appear oversized. However, seeing a difference in numbers gives you satisfaction; and there are ways you can accelerate your transformation.

Alter Your Routine

If you've been working out in the morning for a while, give your body a break from fasted workouts and switch to evening workouts. You can simply see a difference in scale by changing your workout time, as it will be like a new stimulus to your body. Similarly, if you've been eating oats in the morning, try eating them in the evening. The best thing you can do is increase your rest period, starting with eight hours of sleep per night. What is even better is to reduce your exercise days, for example, if you exercise five days a week, reduce it to four. The only thing to remember is to treat your rest days as training days and not cheat on your diet or sleep.

Also Read: Protein Intake: How Much Protein You Should Eat & Things To Remember

Change Your Gym 

Most people are unconcerned about this, but it can make a difference. Similar to how your body adapts to diet and exercise, it adapts to equipments too. Moreover, when you join a new gym, you are motivated to train with new machines, which provides your body with new stimuli, which is exactly what we want for weight loss.

Fasten Up Your Workout

The most effective way to increase calorie burn and metabolism is to intensify your workout. Begin by shortening your rest periods between sets; ideally, you should not take more than 30 seconds between sets. Moreover, if you are working out for more than 45 minutes, you should reconsider and change your plan. You can also work out for 30 minutes twice a day, once in the morning and once in the evening.

Image Credit: Freepik

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