Weight loss plateau is basically a condition when your body stops losing weight even when you are eating low-calorie diet and following the fitness regime, tailor-made for you. To overcome this plateau, you need to tweak your food habits, and fitness regimen while making a few small lifestyle changes. Here, we help you with some easy hacks that will help you break the weight-loss plateau.
Eat more fibre
Adding more fibre-rich foods like beans, legumes, breads, and grains or soluble fibre sources like oatmeal, apples, and barley can help you break through a weight loss plateau. The soluble fibre starts working by slowing food movement inside your digestive tract making you feel fuller for long, taming your hunger pangs. Additionally, fibre decreases the calories absorbed from other foods. “Increasing daily fibre intake from 18 to 36 grams can lead to 130 fewer calories being absorbed from mixed meals,”
Drink water before every meal
This habit can help reduce your food intake making you feel full. A research published in the journal Obesity, showed that consuming water before meal leads to a 44 per cent increase in weight loss. Sometimes, we mistake thirst for hunger, which makes us overeat. Drinking water before meals will quench your thirst and help you control your portions.
Have protein throughout the day: The more the better
ncreasing protein intake boosts your metabolism and stops losing muscles along with fats during a weight loss episode. It also reduces the production of a hormone called ghrelin, that is known for stimulating appetite contributing to weight gain. Additionally, you shouldn’t chow down all your proteins in one meal. Divide it across all your meals through the day. Doing so can help you in losing more weight and muscle mass retention, says a research published in The American Journal of Clinical Nutrition.
Eat almonds before your workout session
This brown coloured nut is jam-packed with an amino acid known as L-arginine. Eating them before exercise can help you burn more fat and carbs during a weight-loss session, says a study published in the Journal of the International Society of Sports Nutrition.
Begin a new activity
When your body becomes familiar with your workout routine, the rate of calorie burn slows down leading to a plateau. Adding a new activity to it may help. Choose your favourite sport. Swimming, tennis or boxing could be good options. If you can’t, then talk to your trainer about changing your routine.
Resort to interval training
Interval training involves increasing the speed of your exercise for a short while and then getting back to your usual pace. For example, if you are a walker, start with 5 minutes of slow walking, follow it up with a short (1-minute) and speedy burst of sprint and then resume to walking at your normal speed again for two minutes. Continue this for 30 minutes.
When you sleep less, your metabolism goes for a toss, which can be a major factor behind your weight-loss plateau. According to some estimate, if your snooze time is below six hours, your fat loss decreases by 55 per cent. This is probably because you end up eating unnecessarily when you are awake late at night, thanks to your hunger hormones, which get secreted in higher quantities when you are sleep deprived. Moreover, the levels of your stress hormones are also elevated when your shut-eye time is reduced. This leads to fat gain.