What should I do if I can't lose weight? How long does it take for the weight loss plateau to pass?

The so-called "weight loss plateau" is the stage when you still can't lose weight despite eating a healthy diet and exercising regularly. Even if you're doing everything right, you'll feel like you're not getting the results you want.

But it's also something that most people experience at some point in their weight loss journey, and is a very normal part of the weight loss process. A weight loss plateau can last anywhere from a few weeks to a few months, depending on how you address it. If you do nothing and hope for the best, it can go on for a long time.

However, you can overcome it by adjusting your weight loss method, which means adjusting your diet plan or changing your exercise program to start the next phase of weight loss, once you know how to do it, you will quickly break through the weight loss plateau.

A weight loss plateau occurs first as your body adjusts to your new lifestyle, which can happen at any time, but tends to be during the first few months of changing habits, once your body gets used to your new diet And the way you exercise, you will find that the weight loss effect is getting worse and worse.

Weight loss plateau is usually caused by a combination of factors

Changes in water content in the body

First, your body stops the "water weight" drop.

If you create a calorie deficit by eating less and moving more then the body first depletes its carb reserves and carbs weigh four times as much as water, so why weight loss seems quick at first, but after a while One of the reasons for the slowness.

changes in basal metabolism

Losing weight means your body needs less energy to function, so it causes your basal metabolic rate to drop.

However, most people still eat as many calories as they started, and while this can lead to a calorie deficit at first, once you lose a few pounds, your metabolism slows down and you unknowingly lead to a calorie deficit. Too many calories can lead to weight loss plateaus and even weight gain.

Weight loss plateau is an integral part of weight loss, don't be discouraged! It's your body's way of protecting you in order to survive. Weight loss plateaus occur when your body thinks there is a famine and slows down your metabolism in order to conserve calories. To improve our resilience and longevity during times of famine, our brains trigger various mechanisms to prevent us from losing more weight. This will always happen periodically in your weight loss journey. But if your approach is done right, it will help your metabolism return to normal quickly, and the weight loss plateau may go away on its own after three weeks.

To overcome the weight loss plateau, try alternating cardio and strength training.

Studies have found that strength training actually helps people lose more fat (especially belly fat) than aerobic exercise. Of course, you can also build more muscle. The more muscle you have in your body, the faster your metabolism will be. In order to lose weight, it is recommended to do strength training at least twice a week.

Interval training is a great way to increase calorie burn

Interval training is a period of high-intensity training followed by a period of low-intensity training. For example, you can add sprints to your jog, and you can change your running habits at will to provide both aerobic and anaerobic workouts. This method preserves your muscles and metabolism.

Change the way of movement

If you can't seem to lose weight more effectively during the running season, try a variety of fitness activities, including basketball, swimming, and rowing, etc. You should also make small changes to your routine every 8 to 12 weeks so that you can Break through your weight loss plateau faster.

sleep quality is important

Make sleep quality a top priority. Lack of sleep can affect hormone secretion and limit weight loss. If you don't get 7-10 hours of sleep each night, it can affect your weight loss.

protein is essential

Your body can't store excess protein, so if you eat more than you need, it will be excreted in your urine. This means that increasing your protein intake can help you feel fuller and increase satiety without causing weight gain. So opting for lean protein and healthy fats and whole grains in place of refined, processed carbohydrates can help you start losing weight again.

hydration

Drinking water is essential. Even if you're only mildly dehydrated, it can affect your athletic performance. Drinking water also suppresses appetite, boosts metabolism, helps you burn more calories, and ends your weight loss plateau.

Reasonable and scientific diet

Many people mistakenly believe that if they skip the calories from breakfast, lunch or even dinner, it will help with weight loss. This is not the case, if you skip meals, your metabolism will be slower, your blood sugar will drop, and you'll be more likely to be hungry and overeat at the next meal, leading to overeating. So if you want to start losing weight again, be sure to eat enough healthy food, eat more lean protein, whole grains, fruits, vegetables, and healthy fats, and don't starve yourself.

Casual Vivi

Changes in water content in the body

First, your body stops the "water weight" drop.

If you create a calorie deficit by eating less and moving more then the body first depletes its carb reserves and carbs weigh four times as much as water, so why weight loss seems quick at first, but after a while One of the reasons for the slowness.

changes in basal metabolism

Losing weight means your body needs less energy to function, so it causes your basal metabolic rate to drop.

However, most people still eat as many calories as they started, and while this can lead to a calorie deficit at first, once you lose a few pounds, your metabolism slows down and you unknowingly lead to a calorie deficit. Too many calories can lead to weight loss plateaus and even weight gain.

Weight loss plateau is an integral part of weight loss, don't be discouraged! It's your body's way of protecting you in order to survive. Weight loss plateaus occur when your body thinks there is a famine and slows down your metabolism in order to conserve calories. To improve our resilience and longevity during times of famine, our brains trigger various mechanisms to prevent us from losing more weight. This will always happen periodically in your weight loss journey. But if your approach is done right, it will help your metabolism return to normal quickly, and the weight loss plateau may go away on its own after three weeks.

To overcome the weight loss plateau, try alternating cardio and strength training.

Studies have found that strength training actually helps people lose more fat (especially belly fat) than aerobic exercise. Of course, you can also build more muscle. The more muscle you have in your body, the faster your metabolism will be. In order to lose weight, it is recommended to do strength training at least twice a week.

Interval training is a great way to increase calorie burn

Interval training is a period of high-intensity training followed by a period of low-intensity training. For example, you can add sprints to your jog, and you can change your running habits at will to provide both aerobic and anaerobic workouts. This method preserves your muscles and metabolism.

Change the way of movement

If you can't seem to lose weight more effectively during the running season, try a variety of fitness activities, including basketball, swimming, and rowing, etc. You should also make small changes to your routine every 8 to 12 weeks so that you can Break through your weight loss plateau faster.

sleep quality is important

Make sleep quality a top priority. Lack of sleep can affect hormone secretion and limit weight loss. If you don't get 7-10 hours of sleep each night, it can affect your weight loss.

protein is essential

Your body can't store excess protein, so if you eat more than you need, it will be excreted in your urine. This means that increasing your protein intake can help you feel fuller and increase satiety without causing weight gain. So opting for lean protein and healthy fats and whole grains in place of refined, processed carbohydrates can help you start losing weight again.

hydration

Drinking water is essential. Even if you're only mildly dehydrated, it can affect your athletic performance. Drinking water also suppresses appetite, boosts metabolism, helps you burn more calories, and ends your weight loss plateau.

Reasonable and scientific diet

Many people mistakenly believe that if they skip the calories from breakfast, lunch or even dinner, it will help with weight loss. This is not the case, if you skip meals, your metabolism will be slower, your blood sugar will drop, and you'll be more likely to be hungry and overeat at the next meal, leading to overeating. So if you want to start losing weight again, be sure to eat enough healthy food, eat more lean protein, whole grains, fruits, vegetables, and healthy fats, and don't starve yourself.

Casual Vivi