When you are trying to lose weight, it might all be smooth sailing at first. You’re dropping the kg’s, you’re feeling great, you’re eating healthy, and then all of a sudden you just stop losing weight. Then you start thinking, but apart from that small piece of cake you had last weekend, you have stuck to your diet and exercise program every single day.
The good news is that you are not alone in this situation, as it happens to almost everybody. The even better news is; I’m going to tell you how to get past that “weight-loss plateau”, as it is called.
Although the exact cause of weight-loss is not known, it is believed to be due to changes in the body weight, thyroid function, or leptin levels.
Keep these 3 simple tips in mind to help you overcome a weight-loss plateau:
- Don’t Always Trust the Scale
The scale might give you a false impression of a weight-loss plateau, as it only reads your overall body weight. It cannot differentiate between muscle, fat, or water weight.
Another mistake we often make when it comes to weighing on a scale is checking our weight every few days and expecting to see a noticeable difference. This is why you should not use it as a short-term progress measurement.
Another thing that links up to weighing yourself everyday is when you don’t keep fluid regulation in mind. Fluid regulation can make your weight fluctuate by up to 1.5 kilograms either way from one day to the next and it is constantly changing. So don’t be put off just because you are a few hundred grams heavier than the day before.
The best way to keep track of your progress is by using different methods which check different points over your body to see where you are losing weight and how much you are losing in reality.
Make sure to measure:
- Circumference of the girth (chest, waist, arm)
- Body-fat percentage
NOTE: Fat loss is not linear.
This means to say that you are not going to lose exactly the same amount of weight week after week. In general, weight loss starts out fast-paced and becomes more difficult as you approach your goal weight.
- Sleep to Optimize Fat Loss
Getting enough sleep is vital to overcoming weight-loss plateaus as it helps to restore certain hormones in the body to their optimal level.
These levels may be thrown out of order and you may start to experience the negative effects thereof after only one night of poor sleep.
Not everybody needs the same amount of sleep, but the general rule is 7-9 hours of sleep each night. Unfortunately there could be many factors that cause you to get less than the recommended amount of sleep such as lack of exercise during the day, eating or drinking something that keeps you up at night, and of course, stress.
- Stick to Your Plan
You can have the best weight-loss plan in the world, but if you do not stick with it, it will not work.
One of the best ways to keep yourself on track is to keep records of what you eat, when you exercise, and even your sleeping patterns.
To make it easier to keep with your diet, do some meal prep. Cook enough food for the next 2 or 3 days, and split them up into however many meals you will be needing according to your diet plan. Pack them into individual containers which make it easy and convenient to stick to you portion sizes and even makes it convenient to take your food with you when you are on the run.
If you struggle to stay motivated when it comes to your workout plan, get yourself a workout buddy. Make sure that it somebody dependable, who will not let you down 30 minutes before you go for your evening jog. It is good to have somebody who can spur you on when you feel like you can’t go on, or just somebody to keep you company and past the time when you are going for a cycle.
Try to make some small changes to your diet and also include some supplements to help with craving control and to suppress appetite. Read through the Manna Diet eBook and see what you can do to make some adjustments to your current diet. You might want to do the 7-day detox in the eBook to reset your body for further weight loss. Take the Manna Low GI Shake as a meal replacement which curbs cravings and suppress appetite without any side effects.