Can you still lose weight even if your body weight hasn't changed? Learn 3 methods to break through the plateau and lose another 5 kilograms
Weight plateaus are the heartache of everyone who is overweight when they first start dieting. As soon as you reduce your calorie intake a little bit and add one to two or three workouts per week, your weight will drop sharply. However, after a period of weight loss, your weight starts to change very little or not at all. Even if you reduce calorie intake and increase your training volume, your weight remains unchanged, and you may even gain two pounds.
If you encounter such a situation, please don't panic, don't give up on dieting. The fact that you experience this does not mean your efforts have been wasted. You still have the potential to lose weight. You are simply entering the weight plateau that all dieters eventually encounter.
The weight plateau, also known as the weight plateau, occurs when you are dieting. When you enter the weight plateau, no matter how much you exercise or control your diet, your weight does not decrease. This is your body's self-protection mechanism. We all know that the most important thing about weight loss is to create a calorie deficit. In this state, the body will think it's in a 'famine' state and, to maintain its normal bodily functions, it will increase its absorption capacity and lower its basal metabolism, and the calorie deficit disappears. This is why you enter a weight plateau.
If you don't see any changes in your weight after 15-20 days despite maintaining a good diet, it means you are currently in a weight plateau. Don't worry, it's actually easy to get out of the weight plateau. Keep reading to learn how! How to get out of the weight plateau?
1Adjust your mindset
After entering the weight plateau, dieters are prone to becoming irritable, anxious, self-doubtful, and giving up on dieting. Therefore, adjusting your mindset is the most important step. If you give up on dieting, you are very likely to quickly rebound to your initial weight.
The weight plateau is a normal phenomenon. The appearance of the weight plateau proves that your body's self-protection mechanism is complete. The weight plateau is only temporary, and as long as you change your training methods and diet plan, you can quickly get out of the weight plateau. Believe in yourself, and you will definitely be able to lose weight.
2Change your diet
After entering the weight plateau, do not recklessly reduce your calorie intake. Only reducing your calorie intake excessively will quickly lead you to another weight plateau. Excessive calorie reduction will lead to muscle loss and reduced basal metabolism, reducing the amount of energy your body consumes.
In the weight plateau, you need to reduce the intake of refined carbohydrates such as noodles and bread, as they stimulate insulin more than protein. We need to reduce the stimulation of insulin, eat more high-protein, healthy fats, and vegetables, but the total calorie intake should not be too high, because too much of any food will cause you to gain weight.
3Increase strength training
A large amount of aerobic training is beneficial for weight loss but not for maintaining weight loss in the long term. Relying solely on aerobic exercise to lose weight will make you rebound. Strength training can increase your muscle mass and boost your basal metabolism, and most importantly, reduce the sensitivity of insulin. Reducing insulin sensitivity makes the body's ability to store fat weaker.
By using these three methods, you can effectively get out of the weight plateau. As long as you bravely face the weight plateau and overcome the difficulties, you will succeed. Keep going!
