Everyone might have come to a point, (at some point) while being on a weight loss journey when the body literally stops responding and resists change, no matter how hard you try. Any kind of diet or physical activity that had been helping you shed them extra pounds doesn’t work anymore. Well, just so you know, this is a natural consequence of any kind of long or short term change you execute on your body. Once body hits this plateau, weight loss and even inches loss becomes tricky.
BUT, worry not. This article should be enough to help you break through this stubborn plateau that your body has hit.
1. Track your Portion Sizes
No, this surely doesn’t mean that you have to reduce each and every little thing’s portion size. That way, you’ll probably end up slowing the metabolism. All you need to do is monitor the portion sizes of carb and fat. Distribute the portion sizes and number of servings/day. I repeat, distribute your servings, not cut down or reduce portion sizes. For instance, if you are taking 1 roti for dinner, make it half. Have the other half at another time of the day. Instead of taking an entire glass of milk, divide it into two halves and enjoy at two different time. As for the protein, try adding more lean protein sources like egg white, chicken and fish. Make sure to have a portion of protein with each main meal. Protein is a game changer but only if taken along with moderate amount of carbs too.
2. Black Coffee
For people having no medical ailments, black coffee is all you need to boost your metabolism to the point that it kick starts your weight loss journey again. No, it does not cause acne, heart burn or skin tan. Black coffee is a mild diuretic in nature but if taken with adequate hydration (8-10 glass water) throughout the day, it will only help you lose them extra inches. Best time to take black coffee would be afternoon before working out. You will definitely feel more active and focused during workout thanks to the adrenaline rush it gives.
3. Divide your Physical Activity
Yes, another precious tip for you. If your body has hit that plateau and nothing seems like working, try dividing your physical activity schedule. For instance, rather than working out for 45 minutes in the evening, try working out for 30 minutes in the morning and 30 minutes in the evening. This strategy helps you keep your metabolism boosted. It is suggested to perform a mix of cardio and weight resistance exercises for a more toned body.
4. Intermittent Fasting
Well, IF might not be an ideal strategy to lose weight mainly because it can not be religiously followed in the long run but it can help you get out of the stuck weight. If nothing else works, try doing intermittent fasting for 1-2 weeks but not longer than this. It should help the majority pave their way back to the motivational weight loss journey they had been on.
5. WATER, WATER & WATER
Yes, as cliche as it sounds, you might not be drinking enough water to maintain your body’s homeostasis. Remember, a dehydrated body can not lose weight efficiently. It will only lead to more problems, weight loss plateau/ stuck weight being one of them. Improve your water intake. Let the colour of your urine be the sign of how much hydrated your body is.
P.s. Google Dehydration Urine chart!
Following these few easy steps can help get your weight moving down the scale. A little bit of determination and will is all you need! Start now for a healthier you!
By profession, I am a practising Nutritionist. Guiding people about their dietary choices and helping them reform their eating habits is what I am passionate about and I specifically enjoy expressing it all through my writing.