According to the results of studies conducted by scientists from major American universities, only one in 5 people managed to lose excess weight that was at least 10% of body mass. One reason why losing weight is such a difficult task is the plateau effect. This is a phenomenon in which the weight stops falling despite all efforts.
Of course, when there is no progress, people feel disappointed and tend to stop leading a healthy lifestyle. However, it is possible to combat the plateau effect.
Bright Side has found scientifically proven ways to reduce weight, even if you’re on a plateau.
1.Do weight training.
Weight loss exercise is less effective in weight loss than cardio, but it helps maintain an important metabolic level when following a long-term diet. Weight training makes the metabolism much faster and does not allow the body to enter the low energy mode.
But don’t forget to eat some protein after exercise: your muscles will get stronger and you won’t have extra fat.
2. Change the value of calories during the week.
When we eat a diet, our intelligent bodies adapt to less food, reducing energy consumption. In other words, the body adapts to the new conditions of life, maintaining excess weight, in the absence of food. When you start eating fewer calories, the body understands that its decision was correct.
To cheat the body, you can use calorie cycles. Two days a week, you should eat approximately 1000 or 1200 calories with almost no carbohydrates, and the rest of the days, eat 1500 calories. This trick will not allow your metabolism to slow down and cause a calorie deficit.
3. Tell the difference between a real plateau and a placebo.
During the first days of the diet, excess fluid leaves our bodies causing the number on the scale to decrease rapidly. But to lose just 1 pound, you need a deficit of 3,500 calories. It doesn’t matter how you do it, but the progress won’t be fast.
Many people think that weight loss is slowly a plateau, so they lose interest and abandon the diet. Be patient and do not climb the ladder more than once a week: in this way, the progress will be even greater.
4. Eat more protein and vegetables.
It is believed that low carb diets are the best strategy to lose weight. Protein and fiber fill us and increase metabolism. Carbohydrates increase your insulin level, making us feel hungry. So, if you are trying to lose weight, it is better to eat a piece of low-fat meat than to eat sweet fruit.
5. Change the exercises you do.
Thousands of years of struggle for survival have taught our bodies a simple thing: resources must be available by any means possible. After a while, the human body adapts to the exercises you do. Therefore, after several weeks of similar exercises, progress will certainly slow down.
There is only one solution: once a month to a month and a half, you should change your exercise program. There are many different options: change yoga for Yelas, do new exercises, train new muscles that did not exist before and change the weights you use.
6. Eat delicious food.
The ability to resist the urge to eat depends on the correct function of the brain. However, if a person has not eaten anything delicious for a long time, his mind begins to tell him that a piece of chocolate or cookie will give him more pleasure than these foods can do.
That is why nutritionists recommend including small portions of “forbidden” foods. If you allow yourself to relax from time to time, you are less likely to lose control at some point and interrupt your diet.
7. Recalculate the calorific value of the food you eat.
The amount of calories needed to lose weight depends not only on physical activity but also on body mass. If an overweight person eats only 2,000 kilocalories a day, he will lose weight and if a young woman does the same, he will gain weight.
Don’t forget to recalculate the calorific value of your food after every 10 pounds you lose.
8. Keep a strict sleep schedule.
As scientists discovered, it is impossible to sleep poorly and lose weight in a healthy way. There are many reasons for this, but in summary: if you don’t get enough sleep, your body is stressed. Stress leads to a feeling of hunger and a change in metabolism. So make sure you get enough sleep no matter what.
9. Counting calories
Scientists have shown that people who lose weight without supervision stop tracking what and how to eat in several weeks. Of course, progress stops and you can’t lose weight. Therefore, you should always know how many calories you eat.
10. Take body characteristics into account.
Everyone knows that just before the start of the menstrual cycle, women’s bodies retain more water, just as they do when they drink a lot of water (especially before bedtime), eat salty foods, drink alcohol and eat dairy products. You should consider the individual reaction to different foods in different people. Therefore, analyze what you eat and how it affects your body.