ARE YOU STUCK WITH YOUR WEIGHT? (Must Read)
"Why can't I lose weight anymore, even when I do everything right?" Is that what you are thinking? Yes? You have just hit a weight-loss plateau.
You've been eating healthy food, exercising regularly and following all the rules. But for no reason, your scale is stuck. It happens when you hit a weight-loss plateau.
But, don't you worry, bud! We all hit plateaus from time to time when losing weight. In my weight loss journey, I too had experienced plateaus and broken it thrice. So if you will follow what I say, you will be a able to break your weight-loss plateau.
1. START WEIGHT TRAINING
Cause: "I'm doing a lot of cardio"
If you are losing weight by 'just' cutting calories and doing cardio, you are losing muscles mass. It will drop down your muscle ratio in the body and you will hit a plateau.
Solution: Weight lifting
The more muscle you have, the more calories you burn, even at rest. So start strength training like using dumbbells, weight machines in the gym or do some body weight exercises like pushups, squats, lunges and crunches.
2. EAT METABOLISM-BOOSTING FOODS
Cause: "I'm in love with Vada Pav"
In the world of weight loss, metabolism is the king. If your metabolism is slow, you will hit a plateau. If your metabolism is fast, you will burn more calories even while resting.
Solution: Metabolism boosters
If you want to improve your metabolism, you should avoid junk and include the right foods in your meals.
- Whole Grain Cereals / Oatmeal
- Low Fat Yogurt / Skim Milk
- Green Tea / Coffee
- Apple / Oranges
- Chicken / Fish
- Spinach / Cabbage
3. CHANGE YOUR EATING PATTERN
Cause: "I eat just 1,200 calories a day"
By any chance, are you into khakhra diet, mamra diet or any crash diet? Yes? Stop it immediately. Lack of proper nutrients (extreme starvation diets) can be a reason of your weight-loss plateau.
Solution: Eat-well Plate
Eat variety of foods from all the food groups. Your eat-well plate should contain: Roti, rice, potatoes and other starchy foods 33%, Fruit and vegetables 33%, Milk and dairy foods 15%, Meat, fish, eggs, beans and other nondairy sources of protein 12%, Foods and drinks high in sugar 7%.
4. SWITCH-UP YOUR WORKOUT
Cause: "My workout isn't showing result"
If you are doing same type of workout every day, your body can become used to the same caloric burn and muscle exertion. It can place you in a tough plateau. It can hinder your results and make your workouts tedious.
Solution: New workout routine
People say variety is the spice of life and this holds true when it comes to your workouts. Change Exercise routine, Sets and Reps after every 3-4 weeks. Increase intensity and Length of workout gradually.
5. BE MORE 'ALERT' WHILE CHOOSING FOOD AT RESTAURANTS
Cause: "Oh, let's try that new restaurant"
My experience is: Majority of all the weight loss plateaus are related to restaurant overeating and calorie creep. You might be eating 'more' calories than you 'think' you are eating.
Solution: Smart eating
- Prefer eating home cooked food.
- Be extra careful while choosing healthy food options from the restaurant menu.
- Order high fiber, high protein, low-fat food items.
- Check your portion size.
- Avoid late night eating.
- Stop emotional eating.
- Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.
In the world of fitness, the "15-Day Miracle Plan" doesn't exist. Temporary efforts produce temporary results. If you want to be on the right track and reach your goal ASAP, keep reading my column every Saturday! If you have any query, leave me a comment below. Stay Wow.. !!
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