Congratulations, the changes you have made to your diet and lifestyle have started to work, and you’re finally losing weight. But what happens when the rate at which you’re shedding pounds falls dramatically – or even stops?
Most people trying to lose weight will experience a plateau, during which exercise and healthy eating plans seem to have no effect on weight loss. If you’re currently experiencing this situation, it’s important not to lose heart, as there are some steps you can take to get your weight loss journey back on track.
Weigh yourself once a week
A diet and exercise plan is all about losing weight from fat, yet the body can experience short-term fluctuations in weight due to water retention and muscle gain. If you have gotten into the habit of weighing yourself every day, you might have noticed that your weight can fluctuate by two or three pounds in just a few hours. In most cases, these fluctuations are a result of water retention.
Unfortunately, far too many people can’t resist the urge to weigh themselves after every workout session. And when they discover that their weight has actually increased, they can become despondent and think: “What’s the point?” Pick a day and time to weigh yourself every week, and stick to it.
Constantly evaluate your calorie intake
The human metabolism decreases naturally as weight is lost. This means that in order to continue losing weight at a reasonable rate, you have to continually re-evaluate your calorie intake. This can be quite a tricky balancing act to get right, as your body shape and metabolism changes. This is why a Kiqplan coaching app can be so useful. This digital trainer monitors your activity levels and net calorie consumption, and gives you dietary and exercise advice in order to keep you on track to meet your ultimate weight loss goal.
Remember that weight loss naturally slows as you shed pounds
If you are following a healthy weight loss diet plan, you should find that the rate at which you drop excess pounds diminishes the nearer you get to your target. If you have 40 or 50 pounds to lose, for instance, you should find that the first 10 are easy to lose, whereas dropping the last 10 might take significantly longer. You should also remember that, as you lose weight, your body naturally works harder to retain its fat stores. As long as you’re active and consuming fewer calories than you’re burning, you shouldn’t let weight loss plateaus get you down.
Start a food journal
A lot of people can consume extra calories without even noticing it. Unnecessarily large portions, passive snacking and simple cheating might only seem like a few extra calories here and there, but can add up over the course of a week. By keeping a food journal, you can keep track of every single calorie you consume, and identify when and where you’re going wrong.
Avoid the temptation to starve yourself
Too many people react to a weight loss plateau by dropping their calorie intake so much their body goes into starvation made. This is a big mistake. Your metabolism will slow down very quickly to account for the sudden drop in calories. This will leave you without the energy you need to complete your workouts, and your weight loss will continue to stall.
Stick to the plan
When people struggle to lose weight despite a rigorous workout regime, the temptation is often to ‘change things up’ in the gym, or to take up a new form of exercise. So-called ‘muscle confusion’ has the potential to curtail the results of diet and exercise programs, so you should adopt a particular workout schedule and stick to it.
If you’re stepping up the intensity of your exercise gradually, slight changes to your diet should be all that is needed to get your weight loss back on track.