They say the hardest thing about losing weight is getting started, but the second hardest thing is losing weight, and then hitting a point where you stop losing weight even though you are still following your healthy habits.
This point is called a weight-loss plateau, and can be a real pain to get past. You can still be working out and eating healthy which has helped you to get to the weight you are now, but it has suddenly stopped working. It can be very frustrating as it can happen seemingly out of nowhere.
A weight-loss plateau is also called adaptive thermogenesis, but the exact cause for it is not yet known. It is believed that changes in body weight, as well as thyroid function and changes in the leptin levels. Leptin is a big suspect, as it is a hormone that affects the brain to regulate the appetite and weight.
Here are 3 top tips to help you get over the weight-loss plateau…
- The Scale Does Not Always Tell the Whole Story
Weighing yourself on a scale, especially on a day-to-day basis can be a big contributor to thinking that you have hit a weight-loss plateau. The number on the scale might not be going down, but this could just be due to the fact that the scale cannot tell the difference between weight lost or gained as fat, muscle, or water. You may think that you have lost 2 kilograms in a day, but it may just be water-weight and on the other hand, you might think that you have not lost any weight, but it may be that you have burnt fat and gained muscle which will not make you weigh less.
This does not mean that the scale should be tossed away, but you should rather stick to weighing yourself once a week, and you should also use additional methods of tracking your progress.
Keep record of the measurements around your chest, waist, and arms, as well as your body-fat percentage.
It is important to note that weight-loss is not linear, which means that you should not expect to lose a constant 1 kilogram per week until you have reached your target weight. You might lose less in one week, and then more in then the next. Just because you did not lose as much in a week as you has hoped, does not mean you have hit a plateau.
- Get Enough Sleep
While sleep itself is not going to make you lose weight, a good night’s rest can help regulate certain hormones in the body which in turn can help you get past a weight-loss plateau.
The opposite is also true, and that is that poor sleep can cause affect these hormones negatively which means it might cause your weight-loss efforts to be ineffective – this can happen after only one night of pour sleep.
The right amount of sleep differs from one individual to the next, but it is typically between 7 and 9 hours per night.
When you realize that you have reached a weight-loss plateau, it is vital to look at your sleeping patterns to see how frequently and for how long you sleep at night and during the day (Naps). This goes hand-in-hand with your eating habits and exercise routine.
- Keep to Your Plan
You can have the best diet plan, and the top exercise routine, but if you are not sticking to it you won’t lose any weight.
A great way to make sure that you stick to it is to set out your plan, and then log and track every day’s progress in terms of what you have eaten and how well you have stuck to your exercise program.
Make a grid of what you need to do each day, and cross it off at the end of the day if you have achieved it.
Dieting tips –
To help give your weight-loss efforts a boost, cut back on your carb intake. Be especially weary of carbs in the form of:
- Added sugars
- Refined grains
- Whole grains and starches
The Manna Diet is a very good and simple guideline to follow. We strongly recommend taking the Manna Blood Sugar Support supplement with each meal to help control cravings and suppress appetite in a natural way.
Take the new, certified organic Manna Low GI Shake with skimmed or full cream milk as a meal replacement. The new shake, although different in taste from the old Manna Shake, will keep you fuller for longer, because the fiber and protein content is much higher.