3 Ways To Get The Scale Moving After A Plateau
Posted on: 27 March 2020
When you are trying to lose weight, it is inevitable that you will eventually face a plateau. Prolonged plateaus can make some people give up on their journey. There are several approaches that can reduce plateaus and make it easier to reach your goals.
Temporarily Increase Your Calories
If you have been fairly consistent in the number of calories you consume, consider temporarily increasing your calories for a few days or even have a cheat day. When you eat in a caloric deficit, your body will eventually lower your basal metabolic rate, not just because you have lost weight but also because your body naturally wants to avoid weight loss. Similar changes in metabolism can be seen when you increase your calories. Your body will temporarily burn more calories. Prolonged caloric deficits can contribute to metabolic damage, so going over your calorie limit sporadically can help jump-start your metabolism and help you break through a plateau.
Some people do calorie cycling as a way to prevent their body from becoming accustomed to the same number of calories each day. Calorie cycling involves changing the number of calories you eat each day, but your weekly amount of calories is still the same. If you are supposed to eat 1,400 calories each day, you might eat 1,200 on Monday, Wednesday, and Friday, 1,400 on Sunday and Tuesday, and 1,700 on Thursday and Saturday. You still average 1,400 calories per day.
Incorporate Supplements
Weight loss supplements can be another tool to get the scale moving in the right direction. There are many supplements on the market, each with a different purpose. The most commonly used supplements are thermogenics, which increase your metabolism and provide you with extra energy. Some thermogenics may also have an effect on appetite, so you do not feel as hungry throughout the day. To avoid building a tolerance to any weight loss supplement, it is best to wait until you reach a plateau to use them and then stop once the scale starts moving again. Buy weight loss management supplements online containing green tea extract and/or caffeine to increase your metabolism.
Intensify Your Workout
The more you exercise, the easier it is to build tolerance to any activity you do. This is the main reason you should incorporate variety into your workouts so that you are always working out at a higher intensity level. It is better to put more effort into your workouts instead of working out longer, which can contribute to injuries or burnout. Depending on the type of workout you do, the quickest way to increase the intensity is to add more weight or resistance. For example, if you walk or run for exercise, start with wrist and ankle weights to add intensity to your normal walk or run. Since wrist and ankle weights are only a few pounds, adding a weighted vest might be the next step. The extra weight also tricks your body into burning more calories.
Plateaus are a normal part of weight loss, but staying at the same weight for several weeks can become discouraging. There are different tactics you can use to break through a plateau and return to losing weight.
Share