I decreased my widget from 85 to 76 kgs, but for the last 4 -5 months, I’ve been consistently trapped in the cycle juggling between 78 and 76. I just want to get past 76, but it’s been so demotivating. I just want to reach at least 63 by January.
In my experience, stopping all forms of oil helped me overcome my weight-loss plateau. I also underwent a 48-hour water fast to increase my metabolism (under doctor supervision). And, because protein is thermogenic, including more of it in your diet might help you break through the plateau.
Given that you don’t overdo it at the gym, an hour of weight training (not cardio) should be plenty, followed by an 8-hour nap.
Try to eat only whole foods. I wouldn’t recommend eating anything that comes from a box, contains artificial ingredients, or is excessively processed. Eat only genuine foods, such as vegetables, fruits, meat, and carbohydrates. Simply consume whole foods as nature intended and maintain a little caloric deficit, and your weight should balance out. Good luck, and sprinting is also an excellent fat-burning exercise.
Without knowing what you weigh, what you want to weigh, and how long you’ve been’stuck’, I can only provide the obvious answers. Your meal calories now match your energy output. You are in equilibrium. The only other alternative is to enquire whether you have recently taken any new prescriptions. Sometimes medications, particularly drug combinations, might have an impact on weight reduction. If this applies to you, consult your chemist. Another possibility is that your metabolism is attempting to figure out what’s going on with you and is stuck in a plateau, as you mentioned. It can happen in the same way that a computer software upgrade requires a’re-boot’ to get back up and running. Plateaus can endure for several weeks.
Do your activity level; whatever exercise you are already doing, do it significantly, but do so safely. Exercise is not as effective as diet control in weight loss, so don’t anticipate miracles. Simply do it! (To quote a phrase)
If you are unable to lose any more weight, your body is telling you that you need to make some modifications to your routine. You need to adjust both your diet and your physical activity.
If you do not exercise regularly, incorporate some into your daily routine.
If you’re already practicing exercises, you’ll need to adjust them or raise the intensity.
Also, include flaxseeds in your diet, especially in the morning. You can drink it with lukewarm water, curd or buttermilk, or mix it into a smoothie. But only 1 tsp, not more.
When on a weight reduction plan, it is typical to experience a plateau in which we do not lose weight for an extended period of time.
If we are dieting and exercising appropriately, we may simply keep doing what we are doing and eventually our weight reduction will resume. This is simply your body reacting to the weight loss before holding its breath and embarking on more weight loss. Completely normal.
Don’t give up if you’re stuck at a certain weight during your weight loss quest. It is a common phase. Reconsider your calorie consumption, try new workouts, remain hydrated, and minimise stress. Be patient and gentle to yourself, and you will break through the plateau and achieve your goals. “You got this!”
In general, if you stop losing weight, it simply implies that you are no longer in a calorie deficit. To drop weight further, you must build a deficit. This can be accomplished by either increasing activity or decreasing calorie intake. A mix of the two will produce the best outcomes. I don’t know what precise steps you took at first, so I can’t say whether lowering calories is the best option. I would advocate increasing your physical activity, whether through cardio, strength training, or any other physical activity that you enjoy. This increase in physical activity should be in addition to your present activities, not as a replacement.
Because you need to change your calorie intake. If you’ve dropped weight but are now stalled, this indicates that you’ve reached a plateau. You needed to change your calorie or energy expenditure. If you want to lose weight, either reduce your calorie intake or increase your physical activity. If you want to acquire weight, increase your caloric intake.