I am 22, female, 176 cm (5’9) tall, and weigh 79 kg. My starting weight in July was 92 kilogrammes. I am currently experiencing a weight loss plateau. And for a long, I’ve been following a strange trend of losing roughly 500g every week for two weeks, then dropping almost 2kgs the third week, and then repeating. Now I suppose I’m just plateauing. For this amount of time, I have faithfully followed a calorie deficit of 1660 with my fitness companion; I have now reduced this to 1614, which is my BMR. This may sound extreme because it is supposed to be my rate for basic functioning, but I am fully fine and satisfied with what I consume.I found my BMR by doing an evolt 360 body scan.
I’ve seen a number of contradictory claims, both of which strongly agree on their own side: one says you need to eat more to lose more when you reach a plateau, while the other says you need to reduce your calories again. I’m not sure which way to go; clearly, I’m more afraid of adding calories because I don’t want to regain the weight.
I exercise consistently, drink 3L of water, and strive for 10,000+ steps per day. What else can I do to re-start this journey? I’m starting to feel defeated.
Any suggestions on what to do or what helped you overcome a plateau would be fantastic.
If you want to speed up the process, increase the exercise end of the energy balance equation before lowering the calorie side. Reducing your calorie intake too soon might actually cause plateaus to last longer because the body may see any further reduction as a threat and resist movement.
The plateau effect is not a desirable aspect of the diet. It consists in the fact that no matter how hard you strive or how many calories you expend, the weight remains constant. There are also occasions where your body begins to gain weight. A plateau effect and a few additional pounds are common when you disturb your food and exercise routine, or when your body reaches the so-called equilibrium point, where calorie consumption equals intake.
It’s an easy remedy. I wish I knew more, but for a relatively simple but highly successful process: road work! Specifically, wake up an hour earlier to do the roadworks before the sun rises.
Your plateau will be broken, your weight reduction will be consistent, and your day will be far more productive. Life will be better all around.
People who are losing weight may experience similar difficulties. Despite regular exercise and a nutritious diet, their weight has not changed. At this point, everyone will believe they have reached the “platform period” of weight reduction and are caught in the bottleneck, making it impossible to adjust their weight and body fat. How to deal with the “platform period” of weight reduction; there could be a problem with the method of weight loss, or an adjustment is required.
Plateaus are your body’s response to any changes you are making. They are the natural adaptations that your body makes. Change your workout program and timing. Adjust your eating timings. Be more patient with your weight loss. If you are that motivated, you will always achieve your objectives.
Make sure you get enough sleep, as poor sleep can interfere with appetite regulation and insulin sensitivity.Establish a consistent sleep-wake cycle, limit caffeine use late in the day, and establish a relaxing sleeping environment.
Practice stress-reduction techniques like meditation, deep breathing exercises, or yoga.High stress levels can cause stress eating and hormonal changes that promote weight gain.
Increase the intensity or duration of your workouts, or try new exercises to push your body.Strength exercise can help you gain lean muscle and enhance your resting metabolic rate.
On a weight loss journey, there is a plateau where no more weight loss happens.
Working exercise helps to boost your metabolism. Consume typical food in moderation for an extended period of time. You might gain a kilogramme, but that’s fine. Consume proteins.
After a period of time, restart your diet by reducing the portion size of the food and eating only eggs and chicken for dinner.
Drink plenty of water to boost your metabolism. A cup of coffee also boosts metabolism.
When you’re trying to reduce weight, there will undoubtedly be occasions when your progress slows. This can be annoying, but there are ways to get beyond it. The first step is to determine why weight reduction plateaus occur. This is normally because your body has become accustomed to your new diet and exercise routine and requires a new challenge. To break through a weight loss plateau, try mixing up your routine, incorporating new activities, and/or increasing the intensity of your workouts.