How Do I Get Out Of A Weight Loss Plateau

So, everything started off so well. You were doing just fine, losing weight steadily and happily for weeks. And then…all of a sudden, it stopped, freezing your scale and, of course, your hopes as well. What has actually happened? You may have entered a weight loss plateau!
What causes weight loss plateau?
When you first change the way you’ve been eating by reducing your calorie intake slightly and start exercising, you burn more calories than your body takes in which results in the initial weight loss. However, once your body is smaller, you still continue to burn the same amount of calories that you are taking in and, therefore, do not lose any extra fat. In fact, you just “maintain”.
The good news is that it’s perfectly normal for a dieter to reach a plateau. Following are some of the best tips that will jumpstart your weight loss once again and will also help you recommit to your program and re-ignite the weight loss process when you feel compromised.
1- Set SMART objectives: Your weight loss goal should be specific, measurable, attainable, realistic, and time-bound. It means that you need to be your own boss, set the target according to your needs and lifestyle and don't compare yourself to anyone else. A simple way to approximate your ideal weight is by referring to a Body Mass Index chart. Be realistic and do not aim too high in the beginning. Similarly, set a deadline to keep yourself enthusiastic and focused.
2- Enhance your physical activity: Regardless of their gender, people who achieve consistent weight loss and successfully avoid the plateau phase show increased physical activity either by picking up the intensity with some interval training or changing their weight training routine. This can be achieved by doing exercise in any form, like walking, cycling, weight lifting, and aerobics. According to a study, an hour a day of moderate-intensity activity such as brisk walking helps men and women burning off an average of 3,293 and 2,545 calories respectively. If you are short of time, you can also burn your calories faster by practicing more intense activities like running, jogging, swimming & bicycling etc.
3-Further reduce your calorie intake: Good dieters usually show gradual yet consistent weight loss. Their daily calorie intake is reported to be an average of 1800 calories / day with about quarter of this coming from fats. They usually eat out less than two and a half meals per week with less than one meal comprising of fast food. However, be careful and to avoid getting into the starvation mode, aim to reduce your calorie intake by not more than 20%.
4-Prefer frequent, Small Meals: If you want consistent weight loss, never skip a breakfast as eating a typical break fast (cereal and fruit) increases your metabolism and help you burn more calories during the whole day. For the rest of the day, limit your daily food consumption to frequent small meals instead of a fewer large meals. A difference of three hours between two meals is mostly recommended, constructing four to five small meals each day (including break fast).
5-Keep weighing regularly: To check your efforts to get out of the weight loss plateau, make a habit of checking your body weight frequently and regularly (ideally you should do it daily or at least once in a week). This enables you to notice even the smallest weight gain and, thus, you can take prompt corrective and preventive measures for the same.
6-Eat consistently: Studies show that those who are consistent about their meals are more likely to get out of weight loss plateau. Therefore, be consistent and try to eat the same way on weekdays and weekends. This may seem a little tough at first but gradually you will get used to it.
7-Practice strict command and control: It has been observed that those who are able to prevent an additional pound or two from adding up are more likely to achieve their weight reduction continuously and successfully over the long term. Similarly, it is very difficult to successfully recover if your weight gain is more than 2 to 4 pounds. Accordingly, strict monitoring through various means such as keeping a food diary, exercise chart and noting down even the smallest gains will keep you well-aware of even the minute changes and you will then be able to deal with this change promptly. Likewise, it will also empower you to control your own calorie consumption and you will have a command over how much calories you need to burn daily.
All in all, the objective of successful weight reduction is incomplete if you do not get out of the weight loss plateau. Some might believe this is the toughest part but, to tell you the truth, it actually gets easier with time. Making just a few of these changes can help you break that dreaded plateau and revive that significant weight loss all again.