The last five kilograms are the most difficult to lose. These are nine words that will sound familiar to anyone who has ever tried to lose weight.
Even though you continue to follow the same healthy diet, lifestyle, and exercise plan, the scale refuses to budge as you approach your goal weight.
Losing those last few pounds is a challenge known as plateauing. Here are five simple actions you can take to overcome this plateau, as well as some important facts about why it happens. Read this before you try out other weight loss programs that promise to help you lose those last five pounds. You can also contact Specialty Care Clinics to understand the weight loss mechanism.
WHAT IS A WEIGHT LOSS PLATEAU? EXPLAIN
Basic biology explains the weight-loss plateau. During a weight loss journey, a weight loss plateau is almost certain, and it plays an important role.
- There are several reasons why you can hit a weight loss plateau, including going back to your previous eating patterns, doing less exercise, getting too little sleep, or being too stressed out.
- However, your body’s “set point” is the primary factor to blame for a weight reduction stall.
- Your body’s desired internal fat storage levels are your set point; as you lose weight, your brain reacts by slowing your metabolism and attempting to store fat.
- Your weight loss will be slowed down by this, but eventually, your set point will drop, and you’ll keep losing weight.
- We frequently assume that losing weight will be a straight line, however, there will be fluctuations in your weight; this is completely normal and natural.
- Weight loss plateaus might continue for eight to twelve weeks.
It might be challenging to get over a weight-loss plateau. Whatever the time span, it’s a warning that your previously effective weight-loss strategy has to be changed. The options are as follows :
1. Review your intended weight reduction
A lot of individuals use their body mass index (BMI) to determine their ideal weight, however, these numbers are meaningless, as the score that is produced when your height and weight are entered into a BMI calculator. It only partially explains what being a healthy weight entails.
This is due to the BMI calculator’s omission of two more significant measurements, namely body fat distribution and percentage.
Regular exercise can help you build muscle and increase your muscle-to-fat ratio, and since muscle weighs more than body fat, it can have an impact on your weight loss goal.
In order to establish whether you actually need to shed those last few pounds, grab the tape measure, assess how your clothes fit, and consider how you feel. For women, aim for a waist measurement of 80 cm, while for men, aim for a measurement of 90–94 cm.
2. Keep an eye on the size of your meals all day
Intermittent fasting is currently popular. As a result, breakfast is frequently the first item to be eliminated from the menu in an effort to reduce calorie intake and minimize the time allotted for eating during the day.
3. Increase your strength-training efforts
The ideal time of day for your body to use the calories you consume is during this time of day; in fact, the morning is the best time for your body to burn calories from a meal. Instead of lowering your eating window, fill up on your breakfast and cut back on your evening meal.
4. Examine your dietary habits
Dieting alone can lead to both muscle loss and body fat loss. Your metabolism will slow down as a result, making it harder to lose weight permanently.
Any form of exercise will help you maintain your muscle mass, but it’s important to include some strength training days in your weekly workout schedule. Push-ups, pull-ups, planks, and squats are just as effective as weightlifting at the gym, as you only need your own body weight to do them.
5. Do a stress assessment
When you reach a weight-loss plateau, it’s crucial to review and modify your calorie intake since as you lose weight, your body uses less energy.
Generally speaking, in order to maintain your new weight after losing 10% of your body weight, you must consume 10% fewer calories. However, this shouldn’t translate into poverty or famine. Instead, you should place a high priority on nutrient-dense foods and limit sweets and takeout to once a week.
You can get back on track by knowing why the weight loss plateau happens, making sure the weight reduction goal you’ve set is reasonable and taking the actions listed above.
Immediately contact Specialty Care Clinics for treatment of overweight and obesity. To book an appointment call us at (469) 545-9983.