12+ Smart Tips to Beat a Weight-Loss Plateau- No Matter What!

There comes a time in every fitness professional’s time that every weight-loss aspirant can relate to. They decide to lose weight by eating healthy foods and exercising regularly, they get excited as the pounds seem to fall off quickly. Then comes the inevitable weight-loss plateau that stalls all their progress, no matter what they do.

It leads to frustration and a drop in efforts to lose weight systematically. They feel demotivated and frustrated- and they might just give up. But your fitness routine and enthusiasm should not go this way. Here’s how you can beat this ghastly phase of calorie deficit plateau in your body, starting today!

How to Reduce Weight Loss Plateau?

Also known as calorie deficit plateau, this phenomenon makes losing weight look like a vicious and never-ending cycle. With failures piling, it often becomes mighty frustrating to not get any results despite sweating out in the gym or in the home to lose weight and staying on a lean diet.

People who are relying more on gym-based workout sessions are prone to this stalling in their fitness levels. It is often so because of inflammation of their tendons and muscles. Over-exercised or worked under a lot of pressure for extended durations of time, this malpractice inflames or sores up several parts of their body due to a buildup of lactic acid.

Let Our Experts Show You How to Overcome Weight Loss Plateau

“Why am I not losing weight even after working out?”

Our virtual fitness experts are offering some smart ways that you can use to go past a weight-loss plateau barrier. Following these simple strategies would help you stay committed to healthier habits even if the results are almost negligible.

Here they are:

Readjust your calorie intake

Since you have lost weight, your metabolism level goes down as your body now requires fewer calories for energy. The calorie intake that you initially took at the beginning of your weight loss journey might need to be adjusted to match your body’s current needs. It is recommended to readjust your calorie goals after every 15 pounds you lose.

Readjust your workout routine

Working out on the elliptical cycle for a long time? It’s time to change your workout routine now. The muscles in your body have become used to the same workout pattern, thus making the latter less effective. You should go out of your comfort zone and try new workouts to get the best results.

Flush it out with fluids

When the body is dehydrated, there is a high chance of you craving extra calories. This is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. Keep yourself hydrated and aim to drink at least 3 liters of water per day.

Sleep well

Sound sleep plays a very important role in helping your body lose weight. If you deprive yourself of sleep it can lead to increased production of cortisol, a stress hormone. Elevated levels of this hormone in the body can lead to fat accumulation around the midsection.

Be careful with those small bites

Every extra bite here or there has calories and they all do count. Check if mindless munching and unhealthy snacking is the main reason that’s keeping you away from your desired results. Indulging in emotional or compulsive eating disorders too can cause a huge upset to your fitness plans.

Eat nutritious foods

It requires far more than just the calories in and calories out mechanism for weight loss. The things you need to cut off a calorie deficit plateau are fatty, oily, and high-calorie foods. You should replace them with whole grains, high-fiber fruits, beans, lean proteins, and raw vegetables.

Have some green tea every day

Green tea is packed with antioxidants and nutrients that help in burning fat faster, making the skin blemish-free, and boosting immunity. You should have no more than three cups of this natural beverage every day. It is also important to choose only premium tea brands that offer unbroken tea leaves> (that is, the tea leaves that have not been treated chemically during manufacturing).

Focus on strength or endurance training

Looking to know how to burn calories even when you are resting? It’s simple, you can include weight or strength training exercises like HIIT and Pilates in your daily workout routine. This would help because the more muscles you have, the more calories you burn, and the more body fat you’ll shed.

They are also the best way to burn maximum calories and body fat effectively. Just be careful when including them into your routine as doing too much too fast can leave you sore, tired, or even injured.

These tips will sail you through the calorie deficit plateau. It might seem difficult at first but you can wade through them with some patience and hard work. But if it still doesn’t work, we have got you covered for that too!

Beating Weight Loss Plateau With Keto Diet

Before we discuss how to lose weight through the Keto diet, it is first important to know what this diet is. The Ketogenic or Keto diet is a restrictive diet that relies on a regular intake of proteins and low carbohydrates. Flabbier, chubby, overweight, and obese people are advised to take up this diet to burn their body fats and thus slim themselves down.

What can you eat on a keto diet?

You can eat anything that does not cause you to gain more fat. You should thus choose seafood, low-carb fruits and vegetables, fat-free dairy products (like milk and cheese), avocadoes, red meat and poultry, and eggs. It is best to start with consuming Greek Yogurt in any case.

It is just as important to stay away from pizzas, processed sugar and cola drinks, rice, oatmeal, and just about anything that can cause you to gain weight. You should also stay away from cakes, pastries, ice creams, candies, and all wheat-based products.

Why am I not losing weight on a Keto diet?

As scientific as it may sound, the keto diet is not foolproof. The end of all keto diet variants is to help you achieve the state of ketosis, the stage when almost all the fat in your body is being used up for daily activities and energy expenditures instead of the sugar or carbs that you are consuming every day.

You should guard yourself against any complacency and check if you are making the following mistakes:

1. Working out less often

2. Abruptly dieting

3. Eating indulgently

4. Taking too much stress

5. Not taking enough proteins and vitamins

6. Eating oily or spicy meals

7. Not drinking enough water

8. Hereditary reasons

We recommend checking with a professional nutritionist to know how you can adopt a keto diet (or any supported diet) to lose weight faster and in a calculated manner.

How to Break a Weight-Loss Plateau if Everything Else Fails?

The above-mentioned tips come more than handy to offer positive results in unison. However, should you still feel that your hard work is going down the drain and that nothing is working as per plan, it is time you step back and look at the issue with a different mindset.

You could begin by considering what could have possibly caused this? Are you sitting at your ideal weight? Are your goals too high to be achievable? Maybe you are in the zone where nothing else seems to be working because you have reached the set-point weight zone, the weight that your body likes to maintain. Though it can be adjusted, you would still need some time.

We suggest you reassess your fitness levels and try the following options:

How to Break a Weight-Loss Plateau if Everything Else Fails?

The above-mentioned tips come more than handy to offer positive results in unison. However, should you still feel that your hard work is going down the drain and that nothing is working as per plan, it is time you step back and look at the issue with a different mindset.

You could begin by considering what could have possibly caused this? Are you sitting at your ideal weight? Are your goals too high to be achievable? Maybe you are in the zone where nothing else seems to be working because you have reached the set-point weight zone, the weight that your body likes to maintain. Though it can be adjusted, you would still need some time.

We suggest you reassess your fitness levels and try the following options:

Check Your Diet

At the initial stage of weight loss, simply reducing the number and amount of meals does play a major role in helping you lose weight, but it is equally important to reevaluate the quality of your diet. Weight loss after you lose the initial pounds can only come if you choose lower-calorie food items.

To push the barrier, you should include foods that are rich in fiber and lean protein. These food items will make you feel fuller for a longer duration and cut away the intake of unnecessary calories.

Rework your goals

Readjusting your routine (as mentioned above) would do you little to no good if your goals are not reasonable or achievable. We suggest you break down your journey into small parts and go for them, and also celebrate each success no matter how small or insignificant it seems.

Switch to a better lifestyle

It is important to adopt a healthier lifestyle to push the barrier of this plateau away. You should rework on the goals and get excited about the non-scale victories, like getting in a dress you always wished for or getting positive comments from your friends and family, to get back the motivation.

If you take the time to celebrate this achievement, you are likely to stay motivated to work out and eat healthy even when the scale isn’t moving.

Exercising regularly is the key

Though eating healthy is very important when aiming for weight loss, it is important to consider that exercising would always have a dominant role to play. To overcome the weight-loss barriers without putting in too much effort, simply increase the time and intensity of your workouts.

You should not always depend on hopping on a treadmill or going for a bike ride. Even pursuing daily activities like mowing the lawn or vacuuming the house too can help in burning calories. The key is to stop being lazy and getting up from your couch as soon as you can.

Make a Plan

Planning for the upcoming week can go a long way in keeping you on track with healthy habits and weight loss. The key is to anticipate the upcoming challenges and be prepared to face them. Plan the foods you are going to eat, the time you will be going to the gym, etc. to handle your body transformation process in a calculated manner.

Be Positive

Don’t get demoralized when the numbers are not going down. Be positive and keep in mind that if you stick to your weight-loss plan religiously the pounds will come off for sure. Push yourself and stay motivated to achieve your goals and you will surely hit the desired mark!

Tip: If you have been trying to change your calorie intake and workout routine without much success, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight.

Weight Loss Plateau Can Be Beaten Back With Regular Workouts and Yoga

Here’s a special note that you can consider before starting up: it can be tempting to cut calories too low to shed pounds faster. This could lead your muscles to get all fueled up for energy and lower your metabolism levels. You should consult a fitness coach or Yoga expert before proceeding.

You may also note that losing hope due to slower results would only take you the opposite way. It is always important to remember that some people just take longer to reach their destination but their journey is also well worth it!