What Is A Weight Loss Plateau?
First of all, I want to explain what a weight loss plateau is to make sure you are actually in one. A weight loss plateau is when you've been on a weight loss program and successfully losing weight each week, but then suddenly the weight stops coming off. You are still following your weight loss program to a T, but nothing is happening.
I would say if you've been at the same weight for 2 weeks in a row, you are definitely stuck in a weight loss plateau. Don't give up losing weight though. It's frustrating to do all the right things and not get any progress. I know, I've been there. But you can lose the rest of the weight. You need to understand what your body is doing during a weight loss plateau in order to fix it.
What's Happening During A Weight Loss Plateau?
During a weight loss plateau, your metabolism has dropped to the point where whatever you were doing before is just causing weight maintenance. Our bodies have this amazing ability to adapt, and if your body senses that you aren't eating enough or are doing something extremely different, it will eventually adapt.
Also, over time as your weight drops, your metabolism naturally drops to match it. People that weigh less have a lower basal metabolic rate, so this makes sense. So with those two properties combining, it's no wonder you've ended up in a place where your weight will not budge.
Increasing Metabolism
So since your metabolism has dropped, we gotta figure out how to increase your metabolism. There are a few things you can do to get your body into fat burning mode again.
Increase Calories
If you've been on a restrictive diet, you may want to consider increasing your calories for 2 or 3 weeks, and then dropping it back down. I have personally tested this plan and it does work to break a weight loss plateau.
It works because during those 2-3 weeks of increased calories, your body's metabolism re-calibrates and gets going again. You won't lose anything during the 2-3 weeks of increased intake. The weight loss will come again after dropping your calories back down.
You need to be very careful with this method if you don't have good will power, because there is a slippery slope here. You may go on a binge, gain all the weight back, and then never lose it. This method needs to be approached very carefully and very responsibly. Do not make the mistake of going overboard with it.
Apple Cider Vinegar
Sometimes we need help from supplements. A natural way to lose more weight is to add apple cider vinegar to your daily routine. Continue doing everything you are doing right now, just add an apple cider vinegar drink.
I have an article that explains how to make an apple cider weight loss drink. Drink this every day and you will notice a difference. It can get you out of a weight loss plateau.
Intermittent Fasting
I'm always suggesting intermittent fasting, but for me it's the best way to move the scale again after a weight loss plateau. Intermittent fasting forces your body to burn fat stores, and studies show you burn more fat with intermittent fasting than you do with caloric restriction.
To get started with intermittent fasting, you'll need to know how to do it. I have an article about how to intermittent fast that you can read to get you started with it.
Do not lose hope on your weight loss journey. On my big 63 lb weight loss journey, I ran into 2 weight loss plateaus. I decided not to let it give me a reason to give up, and because of that determination I lost 63 lbs.
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