how to break a weight loss plateau?

2. Replace the stagnant workouts with fresh ones

As you work out daily, your body eases into the same routine. Whenever your body stops crying for HELP during or after a workout, it means you have to change your routine.

This is the best time to add cross-training to your daily fitness regime.

Cross-training means new movement patterns. As you move differently, the heart rate goes up, more muscle fibers are used, and metabolism gets boosted.

You can search for Cross-training, High-intensity interval training (HIIT), cardio, and fat-burning exercises on the internet and do them at home or the gym or get yourself enrolled in such classes.

Nowadays, Zumba dancing is in a fashion that helps to break the weight loss plateau.

3. Strengthen your strength training

A steady weight loss works well with the cardio and strength training powerpack combo.

Now, the common mistake that you make is that when you start seeing the results you stop strength training. It is strength training that maintains a healthy weight and increases muscle mass.

If you want to keep burning calories and losing weight even when you are resting. Then strength training is the name of the game.

Sometimes, you will be hearing a lot of praise from people around you that you have lost a lot of weight. You keep on nodding thank you while deep down you are thinking ‘But my weighing scale needle is not budging at all!’

This is because you are losing fat mass and gaining muscle mass. 1 kg of fat takes more space than 1 kg of muscle.

For this you must:

6. Eat Fibers…a lot of them!!

A soluble fiber-rich diet is highly nutritious and low-calorie. It passes through the digestive tract rather slowly, making you feel full for longer.

Insoluble fiber (whole grains, wheat bran, legumes, and almost all vegetables) prevents constipation by speeding up the flow of food in the Gastrointestinal Tract (GIT).

According to nutritionists, taking at least 30 grams of fiber daily helps in:

• Fighting the weight loss plateau.
• Reducing the number of calories your body absorbs from food.
• Lowering blood pressure.
• Increasing insulin sensitivity.

Fiber-rich food for breaking the weight loss plateau:

• Apples
• Beans
• Berries
• Nuts and seeds
• Oatmeal

Replace white bread with oatmeal, and a glass of juice with the whole food.

9. Stop bringing junk home

10. Never remain famished

11. De-bust Stress

As long as you stress or fret about stuff, you won’t go past breaking the weight loss plateau. When a person is getting stressed, it stimulates the release of the stress hormone-Cortisol. This hormone results in belly fat deposition. It affects women more than men.

Try to do yoga, meditation, or join a stress management program.

12. Sleep it through

You may feel groggy, crabby, and edgy when you do not sleep well through the night. It is because sleep is good for mental, emotional, and physical health.

Undoubtedly, sleep has a number of benefits. One of them is weight reduction and breaking the plateau.

Research was conducted in which those people who did not sleep well were fatter than those who took a daily 7 to 9 hours of sleep.

Insufficient sleep results in the release of hormones that make you feel hungry all the time and stimulate fat storage, rather than fat burning.

It is by no means entitling you to sleep all day long. As extra sleep has its own demerits.

16. Talk to the doctor for weight loss plateau

If after doing all the things mentioned above still your weight is adamant and doesn’t move. Then go right away to the doctor. He will run a few tests to know of any underlying medical condition.